MASS Vol 3 Issue 1.pdf

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V OL U ME 3 , IS S U E 1
J A NUA RY 2 0 1 9
MA SS
M ON T H LY A P P L I CAT IO NS IN
S T RE N G T H SP O R T
ER IC HE L MS | G R EG N U C K OL S | MI C HA EL ZO U RDO S
The Reviewers
Eric Helms is a coach, athlete, author, and educator. He is a coach for drug-free strength and
physique competitors at all levels as a part of team 3D Muscle Journey. Eric regularly publishes
peer-reviewed articles in exercise science and nutrition journals on physique and strength sport, in
addition to writing for commercial fitness publications. He’s taught undergraduate- and graduate-
level nutrition and exercise science and speaks internationally at academic and commercial
conferences. He has a B.S. in fitness and wellness, an M.S. in exercise science, a second Master’s
in sports nutrition, a Ph.D. in strength and conditioning, and is a research fellow for the Sports
Performance Research Institute New Zealand at Auckland University of Technology. Eric earned pro status as a natural
bodybuilder with the PNBA in 2011 and competes in the IPF at international-level events as an unequipped powerlifter.
Eric Helms
Greg Nuckols has over a decade of experience under the bar and a B.S. in exercise and sports
science. Greg is currently enrolled in the exercise science M.A. program at the University of North
Carolina at Chapel Hill. He’s held three all-time world records in powerlifting in the 220lb and
242lb classes. He’s trained hundreds of athletes and regular folks, both online and in-person.
He’s written for many of the major magazines and websites in the fitness industry, including Men’s
Health, Men’s Fitness, Muscle & Fitness, Bodybuilding.com, T-Nation, and Schwarzenegger.com.
Furthermore, he’s had the opportunity to work with and learn from numerous record holders,
champion athletes, and collegiate and professional strength and conditioning coaches through his previous job as Chief
Content Director for Juggernaut Training Systems and current full-time work on StrongerByScience.com.
Greg Nuckols
Michael C. Zourdos
Michael (Mike) C. Zourdos, Ph.D., CSCS, has specializations in strength and conditioning and
skeletal muscle physiology. He earned his Ph.D. in exercise physiology from The Florida State
University (FSU) in 2012 under the guidance of Dr. Jeong-Su Kim. Prior to attending FSU, Mike
received his B.S. in exercise science from Marietta College and M.S. in applied health physiology
from Salisbury University. Mike served as the head powerlifting coach of FSU’s 2011 and 2012
state championship teams. He also competes as a powerlifter in the USAPL, and among his best
competition lifts is a 230kg (507lbs) raw squat at a body weight of 76kg. Mike owns the company
Training Revolution, LLC., where he has coached more than 100 lifters, including a USAPL open
division national champion.
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Letter from
the Reviewers
To start the year, Eric has a couple of unique qualitative articles. One of these arti-
cles details the mindset of Olympic and Paralympic champions. We think you’ll enjoy this as it’s
always fascinating to learn how the best in the world approach their craft. For his other written
piece, Eric has dissected a study that examines the peak week practices of natural physique ath-
letes. In the interpretation of this article, Eric details if what is actually done is supported by the
available scientific evidence.
H
appy New Year! It is our honor to kick off 2019 with what we believe is one of our best
issues to date.
Greg’s trio of written articles are all unique to the scientific literature. Two of these articles focus
on nutrition. These nutrition articles cover if the herb rhodiola is capable of improving anaerobic
performance and if protein requirements are indeed similar between men and women. Addition-
ally, safety bar squats have garnered little attention in the scientific literature, but thankfully, a
study was just published on the topic. Greg breaks down these results, which compared muscle
activation during safety bar squats with regular barbell squats.
Mike has tackled the first ever study on postactivation potentiation and lifting performance.
If you’re unfamiliar with the topic, it’s a cool read, as this is essentially a warm-up strategy that
has improved jumping and sprinting performance in previous research but has not yet been ex-
amined in relation to lifting performance. Mike’s written content is rounded out by examining a
cross-sectional study that attempted to explain when during a training career neuromuscular and
morphological adaptations to muscle drive strength changes.
In the video content, Eric provides some insight into nutrition for the aging lifter, which is a
needed addition to our previous content on training for the aging lifter. Mike examines some
unique training strategies that may be considered during a powerlifting meet week in his video.
As always, please do not hesitate to touch base in the
Facebook group
with any questions or
discussion. If you are new to MASS, the Facebook group suggestions often influence our video
content, so we welcome the feedback. Also, don’t forget to give the audio roundtables a listen.
Thank you for reading and listening to the first issue in Volume 3. We are committed to making
2019 the best year of MASS yet and plan to be here for many years to come.
The MASS Team
Eric, Greg, and Mike
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Table of Contents
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16
26
38
BY G R E G NU C KO L S
There’s Finally Research on Safety Bar Squats
A lot of people have asked me to review the research on safety bar squats. There
was just one problem: there wasn’t any. That’s changed over the past couple of
months.
BY M I C H AE L C . ZO U R DO S
What is Postactivation Potentiation, and Does it Work for Lifting?
Postactivation potentiation exercise is usually applied by performing a heavy
back squat about 10 minutes prior to jumping or sprinting to improve explosive
performance. This article covers the first study looking at the ability of heavy squats
to improve squat repetition performance five minutes later.
BY E RI C H E L M S
The Science of Peaking
Bodybuilding “peak weeks” are often inspired by scientific principles, but actual
journal articles on the peaking process are few and far between. In this study, a
large number of natural physique competitors were surveyed about peak week
practices, and the scientific theories behind their practices were explored in
depth.
BY G R E G NU C KO L S
Protein Needs are Similar for Men and Women
The majority of the research analyzing acute protein needs has been performed
on male subjects, leading female strength athletes to wonder if the typical
recommendations are appropriate for them. A recent study found that the protein
needs of female athletes are basically the same as those of male athletes.
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48
61
71
81
83
BY M I C H AE L C . Z OU R D OS
Different Factors Drive Strength at Different Times
Why exactly does strength increase? There are many factors that drive strength
gains, but neuromuscular and hypertrophy adaptations are two prominent factors.
However, even though they both play a role, each takes a primary role at different
points in a training career.
BY E RI C H E L M S
The Mindset of World Champions
We often focus on the quantitative science behind sport to improve performance,
since it’s tangible. However, world champions believe their success is primarily
due to the intangibles: their outlook and mindset.
BY G R E G NU C KO L S
Does a Popular “Adaptogen” Increase Anaerobic Performance as Much
as Caffeine?
Rhodiola rosea is a popular supplement, touted for its ability to decrease
perceptions of fatigue. A new study found that it also improves anaerobic exercise
performance, which may make it useful for lifters.
BY M I C H AE L C . ZO U R DO S
VIDEO: Training During Meet Week
The goal during the week of a powerlifting meet is usually to not mess things
up. But, what if you could still get stronger during the week? One strategy is to
“train into a meet” instead of fully tapering. This video will examine that concept
and some other nuances of structuring training during the week of a powerlifting
competition.
BY E R I C H E L M S
VIDEO: Nutrition for the Aging Lifter
Mike covered training and the aging process in his two-part series in Volume 2
Issues 5 and 6, and in this video, Eric goes over the nutrition-specific changes
that occur due to age, and what lifters can do about them.
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