Episode 334: Max Gains, Less Time: Myo-Reps, Hypertrophy & Recovery with Dr. Antonella Schwarz

On this episode of the Flex Diet Podcast, I’m joined by Dr. Antonella Schwarz to geek out over her recent study on myo-reps, which she presented at the International Society of Sports Nutrition. We break down what myo-reps are, where the concept came from, and how they stack up against more traditional hypertrophy protocols. We also dive into some broader topics, including muscle growth principles, physical therapy applications, injury recovery strategies, and how to train efficiently when time is tight. Dr. Schwarz shares how she uses myo-reps in her own training and why performance-based goals are such a big deal. Plus, she gives us a sneak peek at her upcoming research If you’re a coach, trainer, or just a curious nerd like me, you’ll get a ton out of this one. Enjoy! Sponsors: Tecton Life Ketone drink! https://tectonlife.com/ DRMIKE to save 20% LMNT electrolyte drink mix: miketnelsonlmnt.com Available now: Grab a copy of the Triphasic Training II book I co-wrote with Cal Deitz here. Episode Chapters: 04:25 Discussion on Myo Reps Study 06:10 Defining Myo Reps and Its Origins 08:41 Mechanisms and Benefits of Myo Reps 12:34 Strength vs. Hypertrophy Training 15:52 Challenges in Hypertrophy Research 28:10 Study Design and Findings 39:16 Future Research and Personal Training Insights 40:36 Respect for Bodybuilding and Hypertrophy Training 41:41 Current Training and Goals 43:02 Balancing Aerobic and Strength Training 45:03 Debunking Fitness Myths 50:47 Journey into Sports Science and Academia 53:27 Challenges in Sports Medicine Practices 01:04:18 Importance of Performance Goals 01:10:32 Upcoming Projects and Research 01:13:24 Podcast Conclusion and Announcements Episode  Flex Diet Podcast Episodes You May Enjoy: Episode 161: Muscle hypertrophy, exercise selection, and nutrient timing, an interview with Dr Chester Soko - https://youtu.be/0snSfWTuVYQ Episode 149: Strength, Hypertrophy and Training Research Update from the REC Conference by Discover Strength 2022 - https://youtu.be/szaHgTw8HZ8 Connect with Dr Schwarz: Instagram: https://www.instagram.com/dr.antonella.schwarz/ The Rehabilitation Lab: https://www.barry.edu/en/academics/health-sciences/sport-and-exercise-sciences-programs/rehabilitation-lab/ Get In Touch with Dr Mike: Instagram: Drmiketnelson YouTube: @flexdietcert Email: Miketnelson.com/contact-us Get the Daily Fitness Insider newsletter (free): https://www.miketnelson.com/newsletter