1693: How Much Muscle a Beginner Can Put on in a Year, Increase Strength On Maintenance, & More

TL;DR

This podcast episode dives deeply into the topic of testosterone levels and their decline over the years, discussing both natural and pharmaceutical methods to address low testosterone. The hosts also explore the opioid crisis, the impact of the pandemic, and the potential of psychedelics like psilocybin in treating depression. Additionally, they touch on emerging trends such as genetically engineered milk and the rise of cryptocurrency, offering insights and personal anecdotes along the way.

Transcript

happy thanksgiving everybody uh to celebrate the holidays here's the giveaway for today's episode the maps super bundle this includes maps anabolic maps performance maps aesthetic maps hit all in this bundle and one of you will get it for free all you got to do is leave a comment below in the first 24 hours that we dropped this episode subscribe to... Read More

Key Insights

• Testosterone levels in men have been declining by about 1% per year since the 1980s, creating a widespread issue of low testosterone, which affects both men and women.
• Symptoms of low testosterone include low libido, low confidence, muscle weakness, and unexplained fat gain, with options for treatment ranging from natural methods to pharmaceutical interventions.
• The opioid crisis has worsened, with a 29% increase in opioid-related deaths over the past year, exacerbated by pandemic-related stress and lockdowns.
• Psychedelics like psilocybin show promising results in treating depression, with studies indicating significant symptom reduction and lasting effects after just one therapeutic session.
• Genetically engineered milk is being developed using microorganisms to produce whey and casein, potentially revolutionizing dairy production and making it more sustainable.
• Cryptocurrency continues to gain traction, with significant investments such as the $700 million naming rights deal for the Staples Center, now the Crypto.com Arena.
• Strength training is increasingly recognized for its longevity benefits, with grip strength emerging as a strong predictor of all-cause mortality.
• The podcast discusses the importance of considering multiple health metrics and the context of individual behaviors when assessing overall health and fitness.

Questions & Answers

Q: How much muscle can a beginner put on in a year with a MAPS program?

A beginner following a MAPS program can expect to gain approximately 10 to 15 pounds of lean body mass in the first year, assuming they have average genetics and follow a good diet and training regimen. Women may gain around 4 to 8 pounds. Genetics and individual response can vary significantly.

Q: Are tricep kickbacks effective?

Tricep kickbacks can be effective as a finishing exercise in a tricep workout, particularly for achieving a muscle pump and full contraction. While not as effective as compound movements like dips or close-grip bench presses, they can provide value when performed correctly with focus on form and muscle squeeze.

Q: Is it possible to get stronger while eating at maintenance?

Yes, it is possible to get stronger while eating at maintenance. Strength gains can occur through improved central nervous system efficiency, better technique, and skill in performing exercises. These adaptations do not necessarily require a calorie surplus or significant muscle gain.

Q: Why do some PT certifications focus on VO2 max as a health indicator?

PT certifications often focus on VO2 max because it is a well-studied metric with numerous research studies linking it to cardiovascular health and endurance. However, it is only one aspect of health, and other factors like strength, mobility, and overall fitness should also be considered for a holistic view.

Q: What are the signs of low testosterone in men and women?

Signs of low testosterone in both men and women include low libido, low confidence, low motivation, muscle weakness, and unexplained fat gain. These symptoms can significantly impact quality of life and may require intervention through lifestyle changes or medical treatment.

Q: How is the opioid crisis being affected by the pandemic?

The opioid crisis has worsened during the pandemic, with a 29% increase in opioid-related deaths over the past year. The stress and isolation caused by lockdowns have contributed to increased substance use and mental health challenges, exacerbating the crisis.

Q: What potential does psilocybin have in treating depression?

Psilocybin shows great potential in treating depression, with studies indicating significant symptom reduction and lasting effects after just one therapeutic session. Patients report improvements in mood and mental health, with some remaining in remission for months after treatment.

Q: What is genetically engineered milk, and how is it produced?

Genetically engineered milk is produced by inserting DNA instructions for whey and casein production into microorganisms. These microorganisms then produce the milk proteins, which are combined with plant-based fat, sugar, and water to create milk without using cows, offering a sustainable alternative to traditional dairy.

Summary & Key Takeaways

• The podcast delves into the decline of testosterone levels since the 1980s, highlighting symptoms and treatment options, both natural and pharmaceutical. The hosts also discuss the opioid crisis, noting a 29% increase in deaths over the past year due to pandemic stress.

• Emerging health trends are explored, including the potential of psilocybin in treating depression, with studies showing significant and lasting symptom reduction. The episode also covers genetically engineered milk and its implications for sustainable dairy production.

• Cryptocurrency's growing influence is highlighted by a $700 million deal for the naming rights of the Staples Center. Additionally, the podcast emphasizes the importance of strength training for longevity and the need to consider multiple health metrics for overall well-being.