309 – Dr. James Steele – How Strong Will Your Clients Get With Minimal Dose Resistance Training?

James Steele, PhD (james.steele @ solent.ac.uk) is an Associate Professor of Sport and Exercise Science at Southampton Solent University and the Principal Investigator at Ukactive Research Institute. He is a member of the American College of Sports Medicine, and the British Association of Sport and Exercise Sciences, and is a Fellow of the Higher Education Academy.

James has extensive research experience publishing many peer reviewed articles in the health and fitness space particularly the impact of resistance training.

In this episode, James Steele discusses his paper ‘Long-term time-course of strength adaptation to minimal dose resistance training: Retrospective longitudinal growth modelling of a large cohort through training records’. We also discuss potential criticisms of this paper and whether changing frequency or volume may improve result, and much more.

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Show Notes

• 1:05 – Introduction, Tracking and standardizing fit20 datasets
• 11:42 – Related studies, Measuring and modelling strength data  
• 22:20 – Plateau in strength development
• 39:12 – Is 100% strength gain on new trainees possible? 
• 42:53 – Performance peak for adult males
• 46:16 – Does 2x a week training improve strength faster? 
• 54:09 – The falsification approach to science 
• 1:01:11 – Datasets for research on muscle hypertrophy
• 1:03:35 – James Steele’s workout and training tools
• 1:09:04 – How to get the most out of your workout

Selected Links from the Episode 

• Long-term time-course of strength adaptation to minimal dose resistance training: Retrospective longitudinal growth modelling of a large cohort through training records by James Steele, James Fisher, et.al.
• 283 – Dr. James Steele – Does Increasing an Athletes’ Strength Improve Sports Performance?
• fit20 
• R Programming Language 
• Nautilus Inc. 
• HIT Business Membership
• The Data Behind a Once-a-Week Strength Routine by Alex Hutchinson
• Rate of Performance Change in American Female Weightlifters Over Ten Years of Competition by Miller JD, Ventresca HC, Bracken LE
• Contemporary training practices in elite British powerlifters: survey results from an international competition by Swinton PA, Lloyd R, Agouris I, Stewart A
• Single versus multiple sets in long-term recreational weightlifters by Hass CJ, Garzarella L, de Hoyos D, Pollock ML
• Open Powerlifting Dataset
• Fitness First 
• Falsification Principle
• Coursera
• Improving Your Statistical Inferences by Daniel Lakens
• Improving Your Statistical Questions by Daniel Lakens
• An Introduction to Psychology as a Science by Zoltan Dienes

People Mentioned

• Dr. James Fisher | Podcasts
• Dr. Jeremy Loenneke | Podcasts 
• Dr. Samuel Buckner 
• Naval Ravikant 
• Karl Popper
• Daniel Lakens
• Thomas Kuhn 
• Imre Lakatos