Ep. 10 - Biomechanics and Physiology of Hypertrophy with Nick Gloff

The Science to Muscle Podcast

Nick is currently an undergraduate in Exercise Science with a double major in Kinesiology and a minor in Biology at the College of Brockport. He's doing undergraduate research in the Biomechanics lab and has been training for powerlifting and bodybuilding over the last 4 years.

This was a lengthy episode but I'm sure you'll like it, first half is about physiology and biomechanics, in second half we go into some more practical stuff like periodization and mebotalite training, as well as a lot more stuff, you can find the timestamp of the episode below.

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0:30 - Nick introduces himself

2:00 - Experience in the Biomechanics lab working on rate of force development

4:50 - Force velocity curve and power training

9:10 - EMG activity and its relation to hypertrophy

13:30 - Using pauses in parts of the ROM with higher EMG activity

18:10 - Why power training isn't optimal for hypertrophy despite high EMG activity

21:05 - The henneman principle and selective recruitment in high velocity contractions

23:35 - Physiological mechanisms of low rep high intensity training

31:00 - Importance of controlling the eccentric to maximize hypertrophy

34:30 - Deadlifting without a belt for hypertrophy

43:30 - How to think in the absence of scientific evidence and why do we lack data on certain topics

52:45 - The use of periodization for hypertrophy training

1:01:20 - Fatigue management and drawbacks of preplanning volume increases and deloads

1:08:00 - External stressors and autoregulating intensity

1:10:25 - Practical tips to gauge fatigue levels in a training session

1:22:30 - Practical fatigue management strategies

1:26:20 - How to assess hip and ankle mobility for squats

1:32:00 - The role of rectus femoris and the lower back in hip mobility

1:37:30 - Unilateral movements and their benefits for hypertrophy

1:41:55 - Benefits and drawbacks of training muscles as a functional unit in complex movement patterns

1:52:00 - Blood flow restriction training as a tool for injury management

1:59:00 - Physiological benefits of metabolite training

2:06:35 - Practical programming of metabolite training

2:20:00 - Where to find Nick on social media

2:22:35 - Requirement to have a productive coaching relationship

You can follow Nick on Instagram @nickgloff or send him a friendship request on Facebook, he's currently taking on a few more online clients so if you like his approach to training and would like to work with him make sure to contact him as soon as possible since spots are limited.

I hope you enjoyed the episode, see you on the next one!