Dr. Stuart M. Phillips is an award-winning professor at McMaster University’s Department of Kinesiology, the Director of the Physical Activity Centre of Excellence (PACE) and the McMaster Centre for Nutrition, Exercise, and Health Research, and he is a Tier 1 Canada Research Chair in Skeletal Muscle Health. He is the recipient of a New Investigator Award from the Canadian Institutes for Health Research, the Ontario Premier’s Research Excellence Award, and in 2003, he received the Canadian Society for Exercise Physiology’s Young Investigator Award. Additionally, he is a fellow of the American College of Sports Medicine, the American College of Nutrition, and the Canadian Academy of Health Sciences, and he has over 200 original scientific research and review papers and more than 18,000 career citations.
- Dr. Stuart Phillips at McMaster University
- Dr. Stuart Phillips at ResearchGate
- Dr. Stuart Phillips on Facebook
- Dr. Stuart Phillips on Twitter
In this episode, we cover:
- The most effective interventions in dealing with Sarcopenia
- His thoughts on optimal daily protein intake, the zero-carb protocol, and higher-protein diets
- Progressive overloads, single-joint versus multi-joint protocols, high-volume training versus high-intensity training, and how these can affect optimal strength development and hypertrophy
- … and much more!
- Listen to it on iTunes.
- Stream by clicking here.
- Download as an MP3 by right-clicking here and choosing “save as”.
This episode is brought to you by ARXFit.com, ARX are the most innovative, efficient and effective all-in-one exercise machines I have ever seen. I was really impressed with my ARX workout. The intensity and adaptive resistance were unlike anything I’ve ever experienced. I love how the machine enables you to increase the negative load to fatigue target muscles more quickly and I love how the workouts are effortlessly quantified. The software tracks maximum force output, rate of work, total amount of work done and more in front of you on-screen, allowing you to compete with your pervious performance, to give you and your clients real-time motivation. As well as being utilised by many HIT trainers to deliver highly effective and efficient workouts to their clients, ARX comes highly recommended by world-class trainers and brands including Bulletproof, Tony Robbins, and Ben Greenfield Fitness. To find out more about ARX and get $1,000 OFF software licensing fees, please go to ARXfit.com and mention Corporate Warrior in the how did you hear about us field.
This episode is brought to you by the Resistance Exercise Conference – The science and application of strength training for health and human performance.
Would you like to:
- Learn from the top strength training researchers?
- Network and connect with other exercise professionals from all over the world?
- Join a welcome reception on Friday night to build relationships with other strength training professionals?
- Experience an early morning workout from an expert trainer to kick start your Saturday?
- And get inspired, rejuvenated and focused on your strength training business?
I certainly do and that is why I am attending and interviewing all of the speakers at the event.
The resistance exercise conference will be held on the 9th and 10th of March 2018 in Minneapolis, Minnesota at The Commons Hotel.
To get 10% off your entry fee, head on over to ResistanceExerciseConference.com, click the registration button and enter corporatewarrior10 in the promo code field in PayPal.
I’m very excited about this and have wanted to attend for years. Sign up now at ResistanceExerciseConference.com, get 10% off with promo code corporatewarrior10 and I look forward to meeting you in person!
To subscribe via email and get my FREE eBook with 6 podcast transcripts with guests like Dr. Doug McGuff, Drew Baye, and Skyler Tanner – Click here
QUESTION(S) OF THE DAY: Have you tried switching from one training protocol to a notably different one? What were the results? Please let me know in the comments at the bottom of this post.
Click the link below to listen from the exact time stamp on Overcast:
- Stuart talks about how he got to where he is today and what drives him [6:13]
- How do Stuart’s research and findings on optimal protein intake and muscle hypertrophy apply in the real world? [10:59]
- What are the most effective ways to deal with Sarcopenia? [13:10]
- What resistance training protocol does Stuart recommend for most people? [16:38]
- What does Stuart think is the most important factor when it comes to optimizing for hypertrophy? [19:40]
- Are there any significant benefits to progressive overloading with regard to hypertrophy? [21:24]
- On single-joint versus multi-joint exercises and protocols, selection bias, and genetics [23:00]
- On high-volume training versus high-intensity training [30:31]
- Does Stuart think that the established high-intensity orthodoxy is sub-optimal for high-level gains compared to higher-volume protocols? [34:55]
- On optimal daily protein intake and higher-protein diets [39:30]
- How much does daily meal frequency matter for optimizing body composition? [44:58]
- Stuart’s thoughts on the zero-carb diet [47:54]
Selected Links from the Episode
- Iraki Nutrition Podcast | Episode 43: Prof. Stuart Phillips – Sarcopenia
- American College of Sports Medicine | The Basics of Starting and Progressing a Strength-Training Program
- Authors’ Reply to Ribeiro et al.: “A Review of the Acute Effects and Long-Term Adaptations of Single- and Multi-Joint Exercises During Resistance Training”
- Selection Bias
- NFL Scouting Combine
- How Many Sets Do You Need to Perform to Maximize Muscle Gains? by Brad Schoenfeld
- Beware the Meta-Analysis: Is Multiple Set Training Really Better than Single Set Training for Muscle Hypertrophy? by James Fisher
- Want to try high-intensity interval training? Consider these four things
- Study: A systematic review, meta-analysis and meta-regression of the effect of protein supplementation on resistance training-induced gains in muscle mass and strength in healthy adults
- Study: The effects of consuming a high protein diet (4.4 g/kg/d) on body composition in resistance-trained individuals
- Journal of American Medicine (JAMA)
- Dr. James Steele (Listen to our episodes here: Part 1 and Part 2)
- James Fisher (Listen to previous interviews with James here: Part 1, Part 2, and Part 3)
- Bret Contreras
- Paulo Gentil
- Brad Schoenfeld (Listen to our episode here)
- Dr. Martin Gibala
- Alan Aragon
- Dr. Jose Antonio
- Dr. Shawn Baker (Listen to previous episodes here: Part 1 and Part 2)
- Dr. Ted Naiman (Listen to previous interviews with Ted here: Part 1 and Part 2)