In this episode of Anabolic Analysis, I sit down with author of the ISSN position stand on dieting, and pioneer of the evidence-based fitness movement, Alan Aragon to break down some of the biggest debates in training and sports nutrition.
We discuss Alan's current training, training to failure versus leaving reps in reserve, how many carbs and fats you need for hypertrophy, and why the commonly cited 1.6 g/kg protein target probably is not the ceiling for maximizing muscle growth.
We also dive deep into the calorie surplus debate. Do you actually need to bulk to maximize muscle growth? If so, how large should the surplus be, and can you minimize fat gain while still maximizing progress?
Finally, Alan shares several things he has changed his mind about, his best advice for building your physique over the next five years, and what he is currently experimenting with in his own training.
Topics Covered
Training to failure vs. reps in reserve
How many carbs you need for hypertrophy
Minimum dietary fat intake
Why 1.6 g/kg of protein may not maximize gains
Protein vs. carbs for additional calories
Limitations of hypertrophy research
Whether you need a calorie surplus to maximize muscle growth
How large a muscle-building surplus should be
Realistic rates of natural muscle growth
Alan's thoughts on rep ranges, drop sets, and cluster sets
00:00 - Is 1.6 g/kg of protein enough? 00:35 - Who is Alan Aragon? 03:18 - Alan's current training 06:50 - Training to failure 10:22 - How accurate is RIR? 20:33 - Carbs for maximizing hypertrophy 24:49 - How much fat do you need? 30:49 - The protein ceiling debate 32:04 - Benefits above 1.6 g/kg 36:09 - DEXA, glycogen, and lean mass 40:18 - Problems with hypertrophy research 45:26 - Protein vs. carbs 46:15 - Is 1 g/lb the better protein target? 48:26 - What Alan has changed his mind about 49:45 - The real hypertrophy rep range 55:36 - Alan's best advice for building muscle 57:05 - Drop sets and cluster sets 59:27 - Do you need a calorie surplus? 1:02:03 - Small vs. large surpluses 1:05:37 - Hard gainers and larger surpluses 1:08:31 - Who can gain muscle without bulking? 1:09:48 - How big should your surplus be? 1:13:55 - How long does muscle growth take? 1:19:28 - Where to find Alan
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