James Krieger
James Krieger is the former science editor for Pure Power Magazine, the former editor for Journal of Pure Power, and a former research director, and he is currently a well-traveled speaker and presenter at conferences and events that host primarily physicians, dieticians, and other health and fitness professionals. Most notably, he is the founder of Weightology, a website dedicated to delivering scientific, evidence-based information on body composition and nutrition, where you can benefit from coaching, research reviews, and read a few articles that are guaranteed to raise more than just a few eyebrows.
James has a M.S. in Exercise Science from Washington State University and a second M.S. in nutrition from University of Florida, and his research has been published in numerous journals, such as the Journal of Applied Physiology and American Journal of Clinical Nutrition.
Contact James:
- James Krieger’s Weightology (Official Website)
- James Krieger on Facebook
- James Krieger on Twitter
- James Krieger on Instagram
- James Krieger on Linkedin
In this episode, we cover:
- An evidence-based analysis on the ever-enduring single set versus multiple set argument
- What science says are the most effective ways of losing weight and bodyfat – and how to keep it off
- How to understand and benefit from the recommendations from the many studies on exercise and fitness out there
- … and more!
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This episode is brought to you by the Resistance Exercise Conference – The science and application of strength training for health and human performance.
Would you like to:
- Learn from the top strength training researchers?
- Network and connect with other exercise professionals from all over the world?
- Join a welcome reception on Friday night to build relationships with other strength training professionals?
- Experience an early morning workout from an expert trainer to kick start your Saturday?
- And get inspired, rejuvenated and focused on your strength training business?
I certainly do and that is why I am attending and interviewing all of the speakers at the event.
The resistance exercise conference will be held on the 9th and 10th of March 2018 in Minneapolis, Minnesota at The Commons Hotel.
To get 10% off your entry fee, head on over to ResistanceExerciseConference.com, click the registration button and enter corporatewarrior10 in the promo code field in PayPal.
I’m very excited about this and have wanted to attend for years. Sign up now at ResistanceExerciseConference.com, get 10% off with promo code corporatewarrior10 and I look forward to meeting you in person!
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QUESTION(S) OF THE DAY: Have you had anything about health, fitness, and nutrition that you strongly believed in challenged or changed? Please let me know in the comments at the bottom of this post.
Show Notes
Click the link below to listen from the exact time stamp on Overcast:
- James talks about his post stating that 3 sets is superior to 1 set in terms of getting results (and the ensuing criticism from and discussion with other experts) [3:11]
- On long rest intervals versus short rest intervals between sets (and James talks about his take on going over studies and examining data) [9:01]
- James talks about the specific percentage difference between single sets and multiple sets in muscle gains based on data [15:55]
- How has James’ research affected what exercise and fitness recommendations he gives to people overall? [18:00]
- James talks more about the criticism of the practical application of the results of meta-analyses in the context of strength training resulting from his aforementioned post [22:14]
- James on his study on protein-intake-to-bodyweight ratios, meta-analyses in general, what you should consider about any resulting recommendations [30:39]
- Are there any other advantages to higher-protein intake beyond muscle gain? [33:57]
- The most effective methods for fat loss, losing weight, keeping it off, and how low-carb diets really work (it’s not how you think it does) [37:20]
- How can people increase NEAT (Non-Exercise Activity Thermogenesis) in practical ways to derive its benefits? [48:16]
- James on the value of increased caloric expenditure post-resistance training sessions in the context of NEAT [53:46]
- How can you increase NEAT if you’re already on a strict dietary regimen or you’re energy restricted? [58:55]
- Has James changed his mind about anything regarding nutrition recently? [1:01:58]
- … how about exercise? [1:04:09]
Selected Links from the Episode
- James Krieger’s Facebook post on the superiority of 3 sets versus 1 set
- Single Vs. Multiple Sets for Building Muscle (Weightology)
- Study: Single vs. multiple sets of resistance exercise for muscle hypertrophy: a meta-analysis (James W. Krieger)
- Study: The effects of short versus long inter-set rest intervals in resistance training on measures of muscle hypertrophy: A systematic review (James Krieger et al)
- Individual Differences: The Most Important Consideration for Your Fitness Results that Science Doesn’t Tell You (James Krieger and Bret Contreras)
- Study: Resistance exercise volume affects myofibrillar protein synthesis and anabolic signalling molecule phosphorylation in young men (Stuart M. Phillips et al)
- DEXA Scan
- Hydrostatic Weighing
- Bioelectric Impedance Analysis (BIA)
- Repeatability (Test-Retest Error)
- Study: A systematic review, meta-analysis and meta-regression of the effect of protein supplementation on resistance training-induced gains in muscle mass and strength in healthy adults (James Krieger et al)
- 2020 Lifestyles
- Microsoft | Website
- Video: Impact of NEAT & Training for Fat Loss with James Krieger
- The Hungry Brain: Outsmarting the Instincts That Make Us Overeat by Stephan Guyenet ( Amazon US / Amazon UK )
- National Weight Control Registry | Website
- Increasing Protein, or Decreasing Carbohydrate…Which Gives You a Metabolic Advantage? (Weightology)
- Non-Exercise Activity Thermogenesis (NEAT)
- Fitbit | Website ( Amazon US / Amazon UK )
- Sigma Nutrition & Performance | Podcasts | SNR #77: James Krieger – The Data Behind NEAT, Gluten & Reporting of Dietary Intake
- Stop Ditching the Dairy (Weightology)
- No, You’re Not Addicted To Sugar (Weightology)
People Mentioned
- Dr. Brad Schoenfeld (Listen to previous episodes with Brad here: Part 1 and Part 2)
- Dan Ogborn
- Menno Henselmans
- Bret Contreras
- Dr. Stuart M. Phillips (Listen to my interview with Stuart here)
- Mike Israetel
- Dr. Stephan Guyenet
382 – How does HIT Help you Lose Fat? – The High Intensity Training Fundamentals Series with Tim Ryan – Part 11
381 – How to Help Clients Optimize Fat Loss by focusing on “Satiety per Calorie” with Dr. Ted Naiman
322 – Mike Petrella – How To Effectively Explain HIT To Your Clients Without Alienating Them
Interesting! I’ll be very interested to see what will turn out to be the average daily caloric surplus necessary to add a pound of muscle?! Looking forward to that analysis to come out.
Indeed it will be. I think it will be much lower than people think 😉
Excellent interview! James Krieger provides so much useful information without being dogmatic.
Thank you Robin! 😀
Fantastic interview guys – pretty much agree with everything you said there James. I also believe that the so called benefits of low carb are actually mainly due to the relatively higher protein. The only benefit of low carb in itself is that it may be one individual’s preferred way of sustainably reducing caloric balance. Mind you, another individual may prefer to reduce fat instead – personal preference as to which approach can be adhered to in the long term.
Also loved your series on insulin – have a read guys – it’s well worth it! James – quick question for you: in your dairy post you mention that whilst you consume most forms of dairy you avoid butter as it has a deleterious effect on LDL and heart disease risk? Could you expand on that point (or direct me to any articles you have written on that?) Like Lawrence I consume a lot of grass-fed (Kerrygold) butter each week – but would like to see some research before I consider moving away from that?
Hi, Rob,
Here’s a 2015 study showing even moderate butter intake to increase LDL.
http://ajcn.nutrition.org/content/early/2015/07/01/ajcn.115.112227.abstract
What makes butter particularly harmful, compared to other types of dairy fat, is that it is low in milk fat globule membrane content. Here’s a study showing how butter increased LDL, but whipping cream (also dairy and high saturated fat) did not.
http://ajcn.nutrition.org/content/early/2015/05/27/ajcn.115.107045.abstract
One other question for your James: you mentioned to Lawrence that as per Brad, you have changed your view that low load/ high rep sets to failure are every bit as effective at stimulating muscle hypertrophy as a traditional high load/ moderate rep approach. However do you believe there is a ‘minimum threshold’ to load or will any load suffice as long as every set is taken to momentary muscular failure? The reason I ask is that, like Lawrence, I am currently using bodyweight only exercises to failure. Will that be a sufficient load to maximally stimulate MPS in your opinion?
One other observation for us ‘HIT-ites’: having just read the link above: where James says ‘multiple sets’ he actually means 3 or 4 sets per MUSCLE GROUP: so for example for chest I do 1 set of push-ups, one set of dips then repeat later on in my workout, for lats I do 1 set of chins, 1 set of inverted rows and repeat within the workout etc. The beauty of going with bodyweight only is the ability to pack a relatively larger amount of sets into my thrice-weekly 45 minute workout, since there is no wasted set-up/ break-down/ tracking time before commencing each set.
Hi, Rob,
There is some research that should be published soon that, once you fall below 30% 1-RM or so, the muscle gains decrease, even if you go to failure.
That will be a very interesting study to see James – I’m sure Lawrence will have a few questions relating to that one when it comes out – and specifically what implications that has for those of us working with bodyweight only… I will also be very interested to hear James Fisher’s response to that one! And many thanks for those 2 links on butter – I can’t believe that nobody else has picked this up before, since this is the first I have ever heard about this with regard to butter. I do consume a lot of Kerrygold butter currently (including cooking), so I may need to swap that out for coconut oil instead..
I tend to cook with coconut oil because it has a high flash point and is tasty :D. I’ll only really use butter (KerryGold) to season potatoes and rice.