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.
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!
- Listen to it on iTunes.
- Stream by clicking here.
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- 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