Épisodes

  • #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

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    30 min
  • #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

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    51 min
  • 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


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    41 min
  • #19 - BCAAs and Their Uses
    May 5 2021

    Week 19 of nesting! In this episode I (Alex Amorginos) we go have a look at the uses of BCAAs. Are they a good investment or a waste of money?

    Discussion Topics:

    • Background info.
    • What are they?
    • Types of amino acids.
    • BCAAs and strength.
    • BCAAs and fatigue.
    • BCAAs and performance.


    Key Paper(s) Referred to:

    • Branched-chain amino acid supplementation before squat exercise and delayed-onset muscle soreness.
    • A role for branched-chain amino acids in reducing central fatigue.
    • Effects of Oral Branched-Chain Amino Acids (BCAAs) Intake on Muscular and Central Fatigue during an Incremental Exercise.
    • Branched-Chain Amino Acids (BCAAs) and Athletic Performance.

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    23 min
  • Back to Basics - Weight and Fat Loss
    Apr 21 2021

    Welcome to 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 weight loss and how to go about weight loss correctly.

    Discussion Topics:

    • The concept of weight loss.
    • How to calculate your calories.
    • How to calculate macronutrients.
    • What NOT to do.


    Key Paper(s) Referred to:

    • Contemporary Issues in Protein Requirements and Consumption for Resistance Trained Athletes
    • Should competitive bodybuilders ingest more protein than current evidence-based recommendations?
    • Evidence-based recommendations for natural bodybuilding contest preparation: nutrition and supplementation.
    • RNI for protein in UK.


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    45 min
  • #18 - DOs and DONTs of Going Back to Gyms
    Apr 16 2021

    With the lockdown in the UK having eased, gyms are now back open. Here are a few things you should do and a few things you should not do!

    Discussion Topics:

    • Types of training (hypertrophy, endurance, flexibility, strength and power).
    • DOs and DONTs of endurance.
    • DOs and DONTs of hypertrophy.
    • DOs and DONTs of strength and power.
    • How to structure workouts based on your training.


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    45 min
  • #17.5 - Reverse Dieting
    Apr 7 2021

    Your usual Wednesday of Nesting! In this episode I (Alex Amorginos) look at reverse dieting. This very new, not very researched idea has been thrown around a lot. So let's talk about it!

    Discussion Topics:

    • What is reverse dieting?
    • The benefits of reverse dieting.
    • The flaws of reverse dieting.
    • How long should you do it for?


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    31 min
  • #17 - Foam Rollers... Yay or Nay?
    Mar 31 2021

    Your usual Wednesday hour of Nesting! In this episode I (Alex Amorginos) roll onto the idea of foam rollers. Are they good? Do they deliver what they promise? Or can they harm you?

    Discussion Topics:

    • History of Foam Rollers
    • Perceived Benefits
    • Foam Rollers and Recovery
    • Foam Rollers and R.O.M.
    • Foam Rollers and Performance
    • Consequences of Improper Use


    Key Paper(s) and Site(s) Referred to:

    • The History of the Foam Roller
    • The Effects of Myofascial Release With Foam Rolling on Performance.
    • Does the type of foam roller influence the recovery rate, thermal response and DOMS prevention?
    • A Meta-Analysis of the Effects of Foam Rolling on Performance and Recovery.
    • THE EFFECTS OF SELF-MYOFASCIAL RELEASE USING A FOAM ROLL OR ROLLER MASSAGER ON JOINT RANGE OF MOTION, MUSCLE RECOVERY, AND PERFORMANCE: A SYSTEMATIC REVIEW.
    • Foam Rolling as a Recovery Tool Following an Intense Bout of Physical Activity


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    50 min