Couverture de The N.E.S.T. Podcast

The N.E.S.T. Podcast

The N.E.S.T. Podcast

De : Alexandros Amorginos
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An evidence advised podcast which puts science in training, covering topics that range from nutrition to sport and exercise. Backing everything up with scientific evidence from valid research papers. Presented by Alex, MSc student of Liverpool John Moores University.

© 2024 The N.E.S.T. Podcast Hygiène et vie saine
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    Épisodes
    • #21 - Muscle Gain on a Calorie Deficit

      #21 - Muscle Gain on a Calorie Deficit
      Jun 3 2021

      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

      Check out other podcast episodes and our social media here.
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      30 min
    • #20 - Energy Systems

      #20 - Energy Systems
      May 19 2021

      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

      Check out other podcast episodes and our social media here.
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      51 min
    • Back to Basics #2 - Muscle Gain

      Back to Basics #2 - Muscle Gain
      May 13 2021

      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


      Check out other podcast episodes and our social media here.
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      41 min
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