Week 21 of nesting! In this episode I, Alex Amorginos, look into the claim that muscle can be not just sustained but built while in a caloric deficit.

Discussion Topics:

• What is a Deficit?
• How Does a Deficit Work?
• Literature Surrounding the Claim.

Key Book(s) Referred to:

• Increased protein intake reduces lean body mass loss during weight loss in athletes
• Higher compared with lower dietary protein during an energy deficit combined with intense exercise promotes greater lean mass gain and fat mass loss: A randomized trial
• Evidence-based recommendations for natural bodybuilding contest preparation: Nutrition and supplementation

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Week 20 of nesting! In this episode I (Alex Amorginos) we go have a look at the energy systems of the body. We touch upon the ATP-PCr system, the Glycolytic System and the Oxidative System

Discussion Topics:

• What are calories and ATP?
• Functions of ATP.
• ATP-PCr system.
• Glycolysis.
• Benefits of Glycolysis
• Oxidative phosphorylation.

Key Book(s) Referred to:

• Principles of Exercise Biochemistry

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Welcome to the 2nd episode of the new series of The Nest Podcast, Back to Basics! In this episode I (Alex Amorginos) we go have a look at the fundamentals of muscle gain and how to go about putting on muscle mass the right way!

Discussion Topics:

• The concept of muscle hypertrophy.
• How many times should you train a week?
• How many sets should you do?
• What weights should you use?
• Exercise selection.

Key Paper(s) Referred to:

• Effects of Resistance Training Frequency on Measures of Muscle Hypertrophy: A Systematic Review and Meta-Analysis
• Influence of Resistance Training Frequency on Muscular Adaptations in Well-Trained Men
• The effectiveness of frequency-based resistance training protocols on muscular performance and hypertrophy in trained males: A critically appraised topic
• Maximizing muscle hypertrophy: A systematic review of advanced resistance training techniques and methods
• Total Number of Sets as a Training Volume Quantification Method for Muscle Hypertrophy: A Systematic Review

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