Overrated/Underrated: Muscle Building Edition | Episode 35

In the second installment of the Overrated/Underrated series, Dr. Layne Norton ranks the most talked-about muscle-building strategies as overrated, underrated, or properly rated — based purely on the evidence. No hype. No bro-science. Just what the data actually says about what builds muscle, what doesn’t, and what’s been oversold. Layne covers training intensity, proximity to failure, volume, rep ranges, range of motion, exercise selection, muscle confusion, protein timing, post-workout nutrition, and more! He also explains why he recently changed his mind on calorie surplus, why most people are not training as close to failure as they think, and why stretch/lengthened-position tension matters more than most lifters realize. Whether you’re a coach, athlete, or just trying to build muscle efficiently, this episode cuts through the noise so you can stop wasting time on the overrated stuff and double down on what actually moves the needle. #musclebuilding #hypertrophy #evidencedbasedfitness #DrLayneNorton #Biolayne SPONSORS • Workout Builder – Customized training programs for all experience levels: https://biolayne.com/workout-builder • Outwork Nutrition - Evidence-Based Supplements to Support Your Hard Work: https://outworknutrition.com LAYNE'S COMPANIES Carbon Diet Coach: https://joincarbon.com/podcast Outwork Nutrition: https://outworknutrition.com REPS Research Review: https://biolayne.com/reps Workout Builder: https://biolayne.com/workout-builder Team Biolayne: https://biolayne.com/online-coaching Physique Coaching Academy: https://physiquecoachingacademy.com FOLLOW LAYNE Facebook: laynenorton Twitter: biolayne Instagram: biolayne TIMESTAMPS 0:00:00 - Intro 0:00:43 - Training Intensity 0:05:34 - Training to Failure 0:07:04 - Training Volume 0:09:07 - Rep Ranges 0:12:19 - Workout Builder 0:13:16 - Range of Motion 0:15:31 - Exercise Selection 0:18:02 - Muscle Confusion 0:19:29 - Tempo 0:20:54 - Training Frequency 0:22:13 - Protein Intake 0:22:54 - Carbohydrates 0:24:12 - Outwork Nutrition 0:25:39 - Fats 0:27:02 - Calorie Surplus 0:27:36 - Protein Timing 0:28:38 - Protein Quality 0:30:12 - Recomposition 0:32:15 - Post-Workout Nutrition 0:33:28 - Creatine 0:35:19 - Testosterone Boosters 0:35:51 - Outro SHOW NOTES https://biolayne.com/podcasts/dr-layn... DISCLAIMER This podcast is for general informational purposes only and does not constitute the practice of medicine, nursing, or other professional healthcare services, including the giving of medical advice. No doctor-patient relationship is formed. The use of this information and the materials linked to this podcast is at the user's own risk. The content on this podcast is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Users should not disregard or delay in obtaining medical advice for any medical condition they have, and they should seek the assistance of their healthcare professionals for any such conditions.