Photo of Jeremy Loenneke from https://dynamicduotraining.com/wp-content/uploads/2013/03/sendtocandeh.jpg
Dr. Jeremy Loenneke is an Assistant Professor of Exercise Science at The University of Mississippi within the School of Applied Sciences. He obtained his PhD in Exercise Physiology from the University of Oklahoma under the mentorship of Dr. Michael Bemben. Dr. Loenneke had previously earned a Master’s degree in Nutrition and Exercise Science from Southeast Missouri State University under the mentorship of Dr. Joe Pujol. His research focuses on skeletal muscle adaptations to exercise with and without the application blood flow restriction.
Contact Jeremy:
In this episode we discuss:
- The different applications of blood flow restriction training
- Optimising muscle hypertrophy
- HIT vs High-Volume exercise
- Periodization training
- General Adaptation Syndrome
- And more!
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This episode is sponsored by Hituni.com, the best online courses in high intensity strength training. I recently completed their personal trainer course to increase my knowledge and become certified in HIT. HITuni offer DIY courses to help you get better results from your training and personal training courses to help you start and grow your HIT Business. Visit HITuni.com and use the code “HIB10” to get 10% OFF.
Show notes
- What does Jeremy do? [5:05]
- Blood flow restriction training – what is it and how does it work? [8:35]
- What has the research on blood flow restriction taught Jeremy about muscle hypertrophy? [11:20]
- Does blood flow restriction provide any additional benefit in the context of HIT? [12:40]
- Where might blood flow restriction be applied for a more efficient resistance training workout? [14:40]
- How blood flow resistance training might be useful when you’re not “feeling it” before a workout [17:20]
- Exact blood resistance training protocols for you to try [20:06]
- Based on the evidence that muscle hypertrophy can be achieved without improvements in strength, should we be less focused on improving strength from workout to workout if our goal is more muscle hypertrophy? [24:25]
- Methods to optimise muscle hypertrophy [30:45]
- HIT vs High-Volume exercise [31:50]
- Why one might require more volume on a big compound exercise to optimise muscle hypertrophy [34:00]
- What has Jeremy changed his stance on in terms of resistance training in the last few years? [34:55]
- Is periodisation training necessary for improvements in strength and muscle hypertrophy? [35:55]
- Is there such a thing as “natural periodisation” where one can experience fluctuations in performance due to hormonal cycles, circadian rhythm and other factors? [41:00]
- The mystery of delayed onset muscle soreness (DOMS) [43:50]
- Jeremy’s current training protocol [46:02]
- Would a competitive powerlifter increase their risk of injury training all year with 1 rep-max [51:15]
- Jeremy’s upper body circuit [52:28]
- Jeremy’s diet [54:35]
- How often does Jeremy practice blood flow restriction training? [55:30]
- What has Jeremy changed his mind about in the last year regarding health and fitness? [56:25]
- What does Jeremy believe to be true that almost no one else agrees with him on? [57:30]
- What does Jeremy believe to be true but can’t currently prove? [1:01:40]
- Jeremy’s view on the layman consuming scientific literature effectively [1:08:35]
- Jeremy’s general recommendations on optimising an individuals training regimen to simulate maximum muscle hypertrophy [1:13:10]
- Jeremy’s contact details [1:16:20]
Selected Links from the Episode
- Blood flow restriction training or BFRT and Pub Med How it Works
- Southeast Missouri State University
- University of Illinois
- University of Oklahoma
- One-repetition maximum
- High intensity training
- Wraps for blood flow restriction training (Amazon US / Amazon UK)
- Where to apply BFR wraps on your legs
- Where to apply BFR wraps to your arms
- Periodization: What is it good for?
- The General Adaptation Syndrome: Potential misapplications to resistance exercise
- Delayed onset muscle soreness
- Vander’s Human Physiology (Amazon US / Amazon UK)
- Applications of vascular occlusion diminish disuse atrophy of knee extensor muscles
- Low-load resistance training with low relative pressure produces muscular changes similar to high-load resistance training
- Influence of relative blood flow restriction pressure on muscle activation and muscle adaptation
- The acute and chronic effects of “NO LOAD” resistance training
- Time-course of muscle growth, and its relationship with muscle strength in both young and older women
- The problem Of muscle hypertrophy: Revisited
- Muscle size and strength: another study not designed to answer the question
- Muscle adaptations following 21 consecutive days of strength test familiarization compared with traditional training
- Practicing the Test Produces Strength Equivalent To Higher Volume Training
People Mentioned
- Dr James Steele (Listen to my interview with James – Part 1 and Part 2)
- Dr Kim Huey
- Dr Mike Bemben
- Dr Takashi Abe
- Richard Feynman
500 – What I’ve Learned After 11 Years of Interviewing World-Class HIT Experts and Fitness Entrepreneurs (Luke Carlson interviews Lawrence Neal)
499 – The Best HIT Protocol for Strength, Muscle Mass, and Hypertrophy (SuperSlow VS High-Volume HIT Debate with Dagoberto Vila and Dr. James Fisher)
498 – How to Fine-Tune Your HIT Workouts and Design A Great Client Experience (with Luke Carlson)
Fantastic episode Lawrence
I enjoyed All his anwsers to your questions , although he did not really anwser the time under load(TUL) part when discussing volume. I wondered what his thoughts about TUL were.
Cheers.
Jay, I apologize, what is your specific question?
Jeremy,
I am sorry, I do not remember if this question was asked at all and I couldn’t find it while replaying the podcast. Anyway, I was wondering what you think about defining volume in terms of the time a muscle in an exercise is under load(TUL). If you say volume(sets/reps) is important up to a point, would you say the same for the TUL for each muscle group in a workout?
BTW, loved your view on strength vs size change. I never understood these lifting benchmarks(1RM’s) that you HAVE to achieve for muscle growth and to belong to the bro-club.
Cheers
Jay
Dr. Loenneke said the three words (several times) that proves he’s a true scientist: “I don’t know.” It’s always refreshing to here that imo. “It ain’t what you don’t know that gets you into trouble. It’s what you know for sure that just aint so.”-MT
Another great podcast…I just wondered what Jeremy’s thoughts were on those that say that a variety of exercises are needed for an effective program for hypertrophy? Especially as the same people usually claim that exercises need to be changed frequently, so that the body doesn’t adapt to them, in order for a program to be effective. I never understood the rationale for such a claim. I wonder what Jeremy’s thoughts are on this, based upon his ideas concerning GAS and periodization.
Also I liked the very last bit of the podcast, where Jeremy responded to the request for advice on how best to train for hypertrophy. It was great to hear an authority on the subject tell it like it is. I’ve long since been convinced that genetics are the key determinant to success in training, even when faced with hostile responses from those who are convinced that it is some “key” component of their training that is responsible, ( and get quite upset and feel that you have insulted their training efforts and program creating abilities ). It was nice to hear someone far more “clued up” on all of this, confirm what I’ve thought for a good long while now.
Just another thought…(i’m not sure if it’s my understanding that is lacking here…and perhaps this was addressed in some manner and I missed it)…but how would Jeremy utilise resistance training for an athlete? Based on the premise that strength seems to support every other athletic attribute (speed, endurance etc), would he give 1RM training on a few key lifts / exrcises, to an athlete (especially one who required a high strength to body weight ratio and not just mass)? Or would a routine of sets using reps that either suited the abilities / preferences of the athlete, or energy requirements of the sport be more appropriate? Or would it be a mix of both, changing in line with the time of year and / or competitive demands? I know he did briefly mention that periodisation MAY be appropriate for athletes in the podcast, but I wondered how that would actually play out, in line with the rest of his observations.