Lecture Notes: Renaissance Periodization Study Discussion
Introduction
- Discussion between Dr. Mike and Dr. Eric Helms
- Focus on a study about calorie surplus impact on athletes
Key Participants
- Dr. Mike: Host, Renaissance Periodization
- Dr. Eric Helms: Guest, strength conditioning and body composition researcher
Study Overview
- Objective: To determine effects of different calorie surpluses on athletes
- Participants: Trained men and women with significant lifting experience
- Groups:
- Maintenance calories
- 5% surplus
- 15% surplus
Study Findings
- Calorie Disparity: 600 calorie difference between dietitian-guided and self-guided groups
- Strength and Body Composition: No significant advantages in higher calorie group
- Performance Metrics:
- Jump height and sprint times worsened with higher calories
- Greater fat gain in higher calorie group
- Historical Studies: Referenced studies by Rosnick and G from other researchers
Discussion Points
- Training Age and Caloric Surplus:
- Training experience affects how surplus impacts muscle gain
- Advanced lifters should be cautious with surplus size
- Surplus Guidelines:
- 200-400 calorie surplus recommended for most
- Monitor body weight and composition for adjustments
Practical Recommendations
- Visual Inspection: Use mirror checks along with weight tracking
- Mini-Cuts: Periodically reduce fat gain without significant muscle loss
- Biofeedback: Assess energy levels, recovery, and sleep quality
- Surplus Size: Avoid excessive surplus unless prepared for fat gain consequences
Advanced Lifters
- Precision in Surplus: Advanced athletes can monitor smaller surpluses if precise
- Use of Multiple Metrics: Important for advanced lifters to rely on various biofeedback measures
Conclusion
- Dreamer Bulking: Effective mainly for beginners
- Moderation in Surplus: Best for sustained muscle gain
- Awareness in Dieting: Maintain balance to avoid excessive fat gain
- Resource Recommendations: Mass Research Review for further insights into applying scientific findings
Eric Helms Resources
- Mass Research Review: Monthly insights into scientific studies
- YouTube Channel: Weekly office hours for live Q&A
Final Thoughts
- Emphasis on evidence-based training and nutrition approaches
- Encouragement to explore additional resources for comprehensive understanding
This session underscores the importance of a balanced approach to caloric surplus and the nuanced understanding required for training and body composition improvements. The insights shared highlight evidence-based practices and offer practical advice for athletes aiming to optimize their performance.