Fitness Lit Breakdown with Dr. Nick Trubee: Recent Episodes
Dr. Nick Trubee
Have you ever read peer-reviewed scientific research on exercise & fitness topics? I’m going to go out on a limb and say, NO... Here’s the disconnect. Most research done in this field is focused on improving our knowledge and understanding in all things exercise with hopes of bringing this knowledge to the masses. However, most higher-level academic research is written in a technical and complicated dialect that only those in the professional field can read and decipher. So my goal is to take the complicated and messy and bring it to a relatable level. Each week I’ll give you my take on fitness related evidence-based research and show you a practical way to introduce the bottom-line findings into your personal fitness and health. The research is there to improve your life. It just takes a trained eye to find the gold.
In this episode, I dive into the research behind an intriguing combo: high-intensity progressive resistance training paired with self-talk. The featured study explores how these two strategies affect muscle strength and functional performance in older adults—and the results are worth paying attention to.
I break down what the study found, how self-talk influenced outcomes, and what it all means for designing effective, evidence-based training programs for aging populations.
Whether you’re a coach, clinician, or just curious about strategies for healthy aging, this episode will give you clear takeaways you can apply immediately.
👉 Tune in to learn how combining mindset and movement may be the key to unlocking better strength and performance later in life.
Ferrando, V., et. al. Effects of high intensity progressive resistance training combined with self-talk on muscle strength and functional performance in older adults. Journal of Strength and Conditioning Research. 39(7)/736-744.
In this episode, I dive into a research review that analyzed the effects of full-body resistance training in postmenopausal women. The article pulls together findings from multiple studies to assess how structured strength training impacts metabolic health, bone density, muscular strength, and overall quality of life. Whether you’re a practitioner, a postmenopausal woman, or simply interested in the science behind strength training, this episode breaks down the evidence in a clear and practical way.
🎧 Tune in to learn what the research says—and what it means for your training approach.
Islam, J. et al. Characteristics of resistance training programs targeting improvements in health outcomes in postmenopausal women: A scoping review. Journal of Strength and Conditioning Research. 39(7)/815-822.
Here’s why your split routine isn’t working…
Let’s say you decided to do something adventurous and go on an ice fishing trip. You hit up the outdoor store and buy a ton of new equipment, warm clothes, supplies, etc.
You jump on the plane and head to somewhere cold with a frozen lake. The day is finally here and you’re out on the ice starting to drill and pick away at making your fishing hole. Brutal work by the way.
You finally get to fish and have a decent first day and catch a few fish. You say to yourself, that was a lot of work for a little return.
Dissatisfied and exhausted from the work the day before, you choose to spend the rest of the week exploring the other attractions in the area.
On the last day of the trip, you decide to give fishing one more try. You grab your equipment and head back to your spot, only to notice the hole you worked so hard for is frozen completely over. You’ll have to do all that work again to be able to fish.
Heck with it, you decide to pack it in and head back to the hotel.
This is exactly what you’re doing with your split routine workout. You work hard for a small return, only to leave those muscle groups unattended for too long.
It’s very difficult to accumulate enough volume for each muscle group to see the results you’d like to see, unless you love to exhaust each muscle group, day-in and day-out, week after week.
You’d think there has to be a better, more enjoyable, and more efficient way to make positive changes, both physically and mentally.
I think there is, and there is a lot of data that shows another way is possible.
Want to get to know me better? Follow my on Instagram @dr.nicktrubee
Let’s talk about trust.
Webster will tell you trust is “assured (or guaranteed) reliance on the character, ability, strength, or truth of someone or something OR one in which confidence is placed.”
But what if that “one” where confidence is placed is YOU in regards to YOURSELF?
Trusting others is one thing while trusting yourself is an entirely different situation.
WHY?
Because there is no one to blame, no one to fall back on, no one to look to when a change needs made… other than YOURSELF.
This reflects many of the people I’m grateful to work with, as they have been struggling with trusting their own BODIES. Whether its returning from an injury or getting diagnosed with osteoporosis, it’s so difficult to trust that your body is still capable of great things!
I understand you might think of this situation as a negative, one where you feel helpless and hopeless. However, I see this as a huge positive.
It’s truly a moment in time where you get to appreciate all that has lead up to what’s current and choose to take a different direction. A direction where you get to choose the destination and all the twists and turns to get there.
Interested in joining my private online fitness community? Get a free 7-day trial by tapping this link: Free 7 day trial
Follow my on Instagram @dr.nicktrubee
Ideas for a new episode? Email me at trubeehealth@gmail.com
Progressive overload, simply stated is doing more work than you’ve done before, strategically over time.
It doesn’t have to be linear, and really shouldn’t be. However, when you zoom out there is a trend in the upward direction.
Here are a few ways to apply an overload to your current routine…
🔹Gradually adding more weight over time (again, non-linear but the trend line moves upward when you zoom out)
🔹Adding more reps
🔹Adding more sets
👉🏻The 3 above are ways of increasing overall VOLUME
🔹Changing the velocity of the movement either concentric, eccentrically, or both
🔹Increasing time under tension (aka more work per rep)
🔹Decreasing rest time within the workout (more work per unit time), or rest time between workouts
🔹Incorporating new or novel movements - more of an effect on the neuromuscular system. This can also include working through movement progressions of similar movement patterns.
🔹Impact and plyometric training - increasing contact points, speed of the movement, height of the jump or landing.
Consider trying adding 1 or 2 of these strategies to your current routine if you're in a rut, hit a plateau, or need to spice things up in order to refocus.
Expectations can be what gives you an edge, or they can be the limiting factor to achieving your goals. Here is something to consider, are you creating your expectations based on your own reality and experiences? Or are you constructing your expectations around other's experiences and rhetoric?
I've found, especially in the world of exercise and fitness, that our expectations of results, time, ability, etc. are not based in reality or the real world for the individual.
Why is that? As humans we're wired and attracted to the immediate reward for our efforts. We also have to consider how emotional we are and how those emotions weave into our decisions and expectations.
Exercise exposes all of these fallacies, as it requires daily sessions of hard work, intention, focus, and dedication with no sight of physical changes. However, is the physical change really the reward we're hoping for? Or is there something deeper that will keep us coming back for more, while the results happen in the background when no one (including ourselves) are noticing.
I hope you enjoy my 20-minute thought on the topic! As always, thank you for your time and attention.
We've all ridden that wave of motivation to complete a project, pass a test, get that promotion. We've especially learned to rely on it when it comes to exercise. On the horse, off the horse, waiting for that drive to be strong enough to put a few solid weeks together.
But what if motivation was just a front? A Trojan horse even.
Motivation is tied to emotion, and we all know how quickly our emotions change from day to day, minute to minute. And the emotion that drives motivation is FEAR. Fear of failure, fear of not meeting the work deadline, fear of putting in all the work and not losing the 10 pounds.
When fear is the backbone for motivation, you'll always be trapped in survival mode. A level of scarcity that keeps you playing small and safe.
But what if you left the outcome out of the picture? Entered the space with no expectations and built a trust in yourself that is so strong that you know you'll achieve the desired outcome, motivation or not.
This episode dives into peeling away the conditioning we've all had and how intertwined motivation is and has always been. I hope this perspective that I'm sharing opens the door for new ideas and ultimately the results you want.
Over the last few months I've had many conversations with clients and potential clients where their previous training was typically 3 sets of 15 reps where weight was held constant for the entire workout.
This may be more common than I had thought, or maybe it's just because I've never trained that way. I've always started with a lower resistance for maybe 12 reps, then started to drop reps and add weight with each progressing set. Something like a 12x10x8x6 rep scheme over 4 working sets, while bumping up resistance each set to challenge the new rep demand.
So for this episode, I wanted to dive into the many things you can take advantage, both physiologically and mentally, by dropping reps and adding weight with each set compared to the prior. I think this could be a game changer for you if this is new to you :)
Hit me up on IG @dr.nicktrubee or visit trubeehealth.com for more ways to connect and work with me.
Your brain is hard wired to keep you safe, to keep you alive. It doesn't necessarily care if you are alive and thriving. You know what I'm talking about... ahem survival mode. Your nervous system is so hard wired for survival that your brain will do everything it can to keep you comfortable and using as little energy as possible. Think about it, how many times have you skipped a workout because the house was warm and cozy, it was dark and dreary outside, your slippers were already on for goodness sakes. However, you had this feeling crawling under your skin that some movement would feel really good.
I can almost guarantee that you can relate to this, because we are all human. However, we don't have to fall prey to our human nature. We always have a choice. So how can you make the choice to override your brain and get your body up and moving? I've got a simple and actionable system all ready and waiting for you. Tune in and get things moving in the right direction.
It's easy to fall under the logic of complicated = better/more valuable. When in reality keeping things simple and focusing on consistency and patience tend to be the best recipe for long term success. At some level we all know this, and we play against our human nature as the long game is the most challenging one to play.
Keri and I both own our own online fitness businesses and share the perspective of keeping things simple and mastering the basic controllables... Hone in on your current status and identify the behaviors that are not serving you. Take baby steps everyday and do the little things that add up over time to massive positive changes.
Keri has mastered working with women and loves educating on the areas of nutrition and movement. If you are woman looking for a woman trainer who understands your past and your current mental hold-ups, she is a great resource to take advantage of and learn from. Find more about Keri and how to work with her on Instagram @_coachker
First, let's set the expectation. If you reduce the rest interval between sets of a given workout, your capacity noticably decreases over the course of your working sets. What does get taxed, however, is your aerobic energy system. When rest intervals are lengthened, your ability to produce the desired reps over the course of many working sets is spared which results in a higher training volume. Moral of the story, shorter rest intervals improve your aerobic energy system, longer rest intervals improve overall strength and muscle size.
But! Is there a difference in ideal rest intervals for single-joint versus multi-joint exercises? Do you require less rest for single-joint exercises and more rest for multi-joint exercises (or vise-versa) when the desired outcome is less fatigue by the end of the last 2 working sets? Remember, a greater capacity through the entire string of working sets = more volume, which in turn results in greater improvements in muscle size and strength.
By the end of this 30-minute episode, you'll walk away with specific rest intervals for single-joint and multi-joint lower body exercises that give you the best opportunity for improvement without wasting a single minute of your workout time.
Article used for this week's breakdown:
Rosa, A. et. al. Repetition performance, rating of perceived discomfort, and blood lactate response to different rest interval lengths in single-joint and multijoint lower-body exercise. Journal of Strength & Condition Research. 37(7)/1350-1357.
A dad with 4 kids under 8 years old shares some tangible and actionable advice about life and fitness. Things definitely change after having kids, and shifting expectations, the way things look, and having gratitude for all of it may change the way you approach exercise and movement in your daily life. "This is who we are now" is a simple but powerful statement that Zak shared and how that has been a game changer for not only him, but his entire household.
You can let time and kids be your biggest barriers to your health and fitness, or you can make them your strongest allies in becoming the best & strongest version of yourself.
Thanks again to Zak for sharing his time and wisdom for this episode. To see more of Zak's content, be sure to check him out on Instagram @beardedbirdfitnessnutrition
Athletes & everyday functioning people have a time, whether it's in season or on vacation/travel, where training time is decreased compared to the typical routine. And with that less training time we start to worry at what point will I start to see decrements in my abilities, things like strength and muscle size? This investigation dives into comparing two groups of training, one using high intensity with low volume training, compared to moderate intensity and higher volume training. The kicker is, what if each group only trained for 1 session per week over 6-weeks in time. Is that going to be enough to maintain strength or maybe even improve some attributes? Be sure to tune in for the full episode, very interesting findings!
Manuscript used for this week's breakdown:
McQuilliam, SJ et. al. Effect of high-intensity vs. moderate-intensity resistance training on strength, power, and muscle soreness in male academy soccer players. Journal of Strength and Conditioning Research. 37(6), 1250-1258.
You've been in the gym where the person next to you is completing half reps of a bicep curl or squat and you wonder, is that helping or hurting? First and fore-most I typically recommend working through a full and available range of motion for every movement. Personally I want to be strong through the entire range, regardless of how little or large of that range I'm using. However, when it comes to hypertrophy, or increase in muscle size, is there an optimal range of motion for each muscle group that favors enhancing muscle size? For example, will squatting past parallel produce a more favorable environment for muscle growth compared to squatting to 90 degrees? As we break down this article, we will see what the research has to say about specific muscle groups working through specific ranges of motion and how that may produce more or less enhancement in muscle size. Very interesting data to interpret with my final take on what to focus on as far as working through specific ranges of motion with your training.
Article used for this week's breakdown:
Ottinger, CR., et al. Muscle hypertrophy response to range of motion in strength training: A novel approach to understanding the findings. Strength and Conditioning Journal, Vol 45, number 2, pages 162-176.
Craig has a wealth of knowledge in the health & fitness industry. Over the years of applying his craft & his gift, he has pared down the need for flashy objects & complex training programs. With mastery comes simplicity and the utmost respect for the basics. It's not just about what is accomplished on a single day of training, but what is accomplished every day of training, day-in and day-out.
Craig shares his training style and passion for movement throughout this episode with the underlying theme of "keeping things simple." Make the time spent training reflect the use of that earned fitness in the real world, and do it in a fashion that challenges the brain just as much (if not more) than the body.
Thanks again, Craig! It was truly a pleasure having you on the show!
To see more of what Craig is up to, find him on Instagram @Craig__sparta (that's a double underscore) or at his website: Sparta-fitness.uk
Another round with my fitness consigliere, Chad Trudo. We had all the intentions of breaking down a newly published research article on the topic of countermovement jump performance. However, many tangental conversations occurred, that in my mind were much more usable and fundamental in the world of exercise and strength & conditioning. Chad and I dove into banter on the topic of neuromuscular fatigue with tools to assess and understand the data and how to apply the information to your advantage. Yes, the countermovement jump was a topic covered in the discussion, but the use of force plate and force plate data was specific to the research paper... not so usable to the everyday person. Ultimately, the underlying theme of our discussion revolved around the need for mastery of the basics and building a physical foundation that creates a bullet-proof body ready for anything. Tune into the full episode to get all of Chad's wisdom.
You can find more information on Chad at the University of Aurora Athletic's website.
There have been countless research studies done on understanding training outcomes based on working at differing percentages of your 1-rep max. It's tried and true. But it may be leaving out a very important detail. It does not take into account your level of preparedness the day of training. We all have had days where (for example) 100 pounds feels light and effortless on the bench press. Then next week comes along and the same 100 pounds feels like 200 pounds. If you were to use a percentage of your 1-rep max you may be over-prescribing load based on your capacity for that specific day.
However, using RPE (rating of perceived exertion) may take time and practice to understand and apply correctly, but allows you in real time to assess your level of preparedness and apply the correct amount of stress on your body to progress and train daily.
In this episode I give a simple and tangible picture of the nervous system and how that relates to using these two methods of assigning intensity/workload into your training sessions. Enjoy!
Thank you to Hannah for cutting into your bedtime and being a guest on the podcast! For those of you who don't know, most of my episodes for this show are recorded "late" in the evening (~8pm) after the kids are down, so if rambling on a tangent occurs you now know why.
On this episode we dive into conversations centering around fitness and family. Both of which can take a considerable amount of time from the day, but when done harmoniously, everyone can benefit. Hannah also gives some insight on getting back into exercise post pregnancy and how to manage and redefine expectations about your body and your fitness level. As much as the challenge may seem physical, the true work is done in between the ears.
Be sure to catch the full episode and any other episodes of Fitness Lit Breakdown wherever you get your podcasts.
To see more of Hannah's content be sure to check out her Instagram @runthismomlife
There is so much to unpack from this episode with Tyler. I'm very grateful for all the insight he shared regarding his approach to training extremely high caliber collegiate athletes. And at the same time realized how simple the foundational structure the training principles are based upon. The real beauty is the art and nuance Tyler applies every day when working with his athletes.
We dive into conversations regarding the nervous system and how to best approach stimulate the body to compete at the highest level. Tyler's approach may surprise many of you in that it looks almost completely opposite of what is taught in the classroom, but as he explains the process more in depth you begin to understand why it works so well. Doing a little bit every day can and will lead to great things.
You can follow Tyler on his Instagram page @friedrich1
Enjoy!
Wow, what a great paper to break down for the last episode of 2022. This investigation has some hard-core truth to the benefits of moving our bodies throughout the day and how that can actually influence the health outcomes of our workouts. Not following along? Let's look at it from this perspective, you average 2500 steps per day or 8500 steps per day, perform the same hour jog on the treadmill, does your metabolism on the days following show a difference? Do the steps you take per day have any effect on how your metabolism will respond after the workout? And what's the threshold for steps per day to shoot for to promote the metabolic environment you're aiming for? These are all great questions, so let's dive in and see if we can make some sense of these fascinating data.
Article used for this week's breakdown:
Burton, HM & Coyle, EF. Daily step count and postprandial fat metabolism. Medicine and Science in Sports and Exercise. Vol. 53, No. 2, p333-340, 2021
This is one of my favorite methods to improve no matter your current level. As we all know, we are bound by the law of diminishing returns... the more we improve and enhance our abilities it requires more and more effort to continue the climb. And as we approach the top end, the level of effort only returns small improvements. However, there are ways in which we can engage our nervous system to improve things like strength, power, and work capacity without increasing our muscle size. It's all about how we engage our nervous system. We can "cheat" our physiology and engage more of our nervous system by using contrast, such as hot vs cold, fight vs flight, or fast vs slow. The dichotomy of fast versus slow is an easy way to immediately enhance our focus leading to better recruitment of muscles and more efficient movement. Be sure to tune in for the directions on how to utilize this approach and how it will help you improve at any level.
Should you spend more time focusing on strength training or aerobic training related to maintaining your fitness and hormone levels? This is a common and important question to ask yourself, and the answer will likely be very individualized based on you, your level of fitness, your training history, etc. The study in reference (sited below) looked at breaking down training into 3 groups: Strength training 3 times per week and endurance training 1 time per week; Strength training 2 times per week and endurance training 2 times per week; or Strength training 1 time per week and endurance training 3 times per week: all in relation to which would maintain or improve multiple levels of fitness over a 6 month time period. There is a lot of detail to read between the lines on this one with some great take away messages that can be applied to your current training program. Let's dive in!
Article broken down for this episode:
Pihlainen K, et. al., "Effects of combined strength and endurance training on body composition, physical fitness, and serum hormones during a 6-month crisis management operation." Journal of strength and conditioning, 36(9)2361-2370
This has been an episode I've looked forward to for some time. I could sit and chat with Jim for hours on just about anything, but when it comes to fitness you might be surprised where the conversation goes. You might think we dove into discussions around certain exercises or specific volumes to apply for specific training outcomes, etc. But you'd be wrong. Those types of things are important and certainly have their value, but what most people need in their training is much more basic. A quote from Jim that makes this make sense, "I have to train people to get fit enough just so they can train." As we have become indoor animals and neglected our own biology, people need to look at their health and fitness from a different perspective if they ever want to achieve the goals they want from training. I hope the perspectives Jim introduces concerning our basic fundamental needs as humans so that our physiology and biology will operate at full capacity will prompt some basic changes to your everyday routine (that offer huge rewards). Jim is one of my mentors in the field of strength & conditioning, who has helped shape my views and perspectives around training and life in general. Thanks again, Jim for joining for this episode!
If you'd like to see more about Jim, he can be found on Instagram @gymlaird
You may have pre-conditioned thoughts about how a body builder approaches their day and time in the gym setting. But I'm challenging you to open up your mind to a totally different perspective. There is so much to unpack in this episode with Brandt Gess. We dive into conversations about daily training/movement from a slightly different perspective. Let me explain... The workout on the sheet may seem black & white, but it's in the grey area where the results lie. It starts with a checklist that you can use in your mind as you get geared up for the workout & continue applying as you work through your movement session. Continual body & mind feedback & active engagement of your brain to connect the dots may be the missing piece you need to get to the next level of goals or overall enjoyment out of your efforts. Brandt left me with a quote that I'll share with you as the listener, "the gym is a great metaphor for life." Consistently putting in the intentional effort towards your goal will only drive forward all other avenues in your daily life.
Be sure to check out Brandt on Instagram @body.by.brandt and follow along his efforts in and out of the gym in his body building pursuits.
Tom has a really cool background in the world of exercise, that of an athletic trainer and a strength coach. Currently, most of his time & efforts are geared towards training and programming athletes and average joes on the online space. From these experiences, Tom has some great advice and tips for improving your workout game at home. On this episode we dive into topics ranging from the essential workout equipment for the home-gym (must haves) to conversations about how much time do we really need to spend working out to see desired results. The moral of the story is more about being consistent rather than focusing on how much time you do (or do not) have each day to devote to movement. Tom is a great example of how to be fit and stay fit, working from home and being with the family... and enjoying all of it.
If you'd like more info about Tom, you can follow him on Instagram @strengthremedy or apply to work with him online via www.leveltencoaching.co/
When you type in Williamwallacefit on Instagram you'll come across a man with an incredible physique and work ethic. You'll wonder how he got there or if you're capable of having similar results. And what you'll learn about William's every day routine will likely surprise you... it's kinda "boring." I don't mean that in a negative way by any stretch of the imagination, but it would look eerily similar on paper, week-in and week-out. He's built a rock solid foundation for his routine, all hinging on what he needs to be the best version of himself to offer to his family, children, co-workers and friends. Movement and fitness is his outlet that gets him into that mainframe. A lot of tangible take-away messages from this episode, so pop your headphones in and let's get to it!
Thank you, William for sharing your time and insight. If you'd like to see more about William and his story, check him out on Instagram @williamwallacefit.
We've likely all been sore after a workout. Especially if we are new to exercise or back in a routine after a hiatus. We also tend to get sore post exercise when incorporating new movements or when performing more work than we typically perform. However, what about after all of those workouts where no soreness was noticeable. Does that mean the workout done the day(s) previously didn't add to the goal of improvement? Does soreness need to occur for our physiology to adapt to handle a greater workload? Or is there not a direct link between soreness and exercise induced muscle damage like we think it may present? These are some great questions and ones I dive deep into during this episode. Be sure to tune in and see for yourself!
Article used for this week's breakdown...
Schoenfeld, BJ & Contreras, MA. Is post exercise muscle soreness a valid indicator of muscle adaptations? Strength and Conditioning Journal.
I really enjoyed getting to know Josh and trading ideas and training philosophies during this episode. He and I both share a fear that helps drive our efforts for functional real-world strength... getting "old." Not that age necessarily creates the fear, but it's the fear of being trapped in your own body that many associate with getting older. However, he and I both know that approaching movement and fitness in a ruthlessly consistent yet sustainable way creates a life without boundaries. Be sure to tune in to catch all the tips Dr. Josh dishes out revolving around staying physically healthy while viewing your body and fitness from many different perspectives.
The best place to find Dr. Josh and all of his amazing content is on Instagram @dr.josh.elzey
There are some days where the stars align and your body and brain are ready for structured movement. Then there are other days where you feel like exercise is the last thing you want to do... maybe because you're too tired, sore, lethargic, feeling lazy, etc. However, most of us know that some movement would likely make us feel better, but how much movement will get us to that place of feeling good. This episode will help you connect the dots with action based tools to help you know when to put the petal to the metal and when just enough is enough to get the job done.it's all about consistency and sustainable movement practices.
If this episode hit the spot, please leave a comment on what you think will have the biggest impact in your day. As always, I appreciate the support!
Rating of perceived exertion, or RPE, is a method used to assess how hard something believes to be working. The original purpose was used more for aerobic training and testing to assess someone's capacity for work as it aligned with physiological measurements such as heart rate, VO2, blood lactate, etc. The scale used in this scenario ranges from 6 - 20 (6 being minimal effort and 20 being max effort. The same strategy can also be used in resistance training, often with a scale of 1 - 10 (10 being max effort), to prescribe workloads for a given program. The main reason I use this style of tracking effort is the continuous brain-to-body connection that is utilized to assess and perceive effort over a given workload. Checking in with your ability with your effort, rep after rep, allows for continual improvement of an exercise and a better awareness of your body and its capacity.
After I record an episode, I always have a million & one ideas rush through my brain on areas I should have elaborated more or aspects I left out that were important. So as part of that, I have been writing these down and will be using as a what I'm calling "Training thoughts from the day" episodes. I'll use these to try & make sense of the web of thoughts I go through when reading all the literature I report on for this podcast. I'll do my best to keep these short but highly effective in delivering you some applicable info to press forward in your own training. The first of which is showing the relation & importance of volume, velocity and variation and how you can use all three to keep progressing and having fun with movement.
A very special episode with Kristofor Healey, former Special Agent with the Department of Homeland Security and current author, podcast host and entrepreneur. Kristofor is someone I look up to as a man of pure integrity, purpose and tenacity, truly embodying the essence of those descriptors. We discuss how those terms have driven him professionally as a Special Agent & entrepreneur, and personally as an athlete, trainer, father & husband. His daily dedication and application of fitness and the mental structures he has built over many decades provide some key insights for anyone looking to get to the next level of personal development. Tune in and see how integrity, purpose and tenacity can become a vital part of your every day.
Kristofor hosts a podcast "The Indispensable Man Podcast" and recently penned his first book "Indispensable: A tactical plan for the modern man"
Accessing those and more can be found at Kristofor's website: Home - Indispensable Man
What if you kept the resistance, volume, and overall rest time the same, but altered how the rest time is taken, would you expect a different result after 10 weeks of training? I love this topic because it shows a flaw when only using volume (reps x sets x resistance) to track training over time. Volume can be the same on paper, but what will not be presented are critical variables such as time under tension, velocity, and intention to move a resistance quickly. This is the basis of this episode, where fatigue comes into play and slows down repetition speed (thereby increasing time under tension) or providing rest intervals after each rep to maintain high repetition velocity (but reducing time under tension). Do you think each tactic will improve overall strength the same? Will one have enhanced hypertrophy over the other? Better tune in and find out!
Article of reference:
Davies, T.B., et. al. Effect of set-structure on upper-body muscular hypertrophy and performance in recreationally trained males and female. Journal of Strength & Conditioning Research 36(8)/2176-2185
Bringing back the man, they myth, the legend, Chad Trudo - The Direction of Strength & Conditioning at Aurora University. In this episode, Chad and I break down a recent article on post-activation potentiation. The theory behind this tactic is the use of a traditional exercise followed by a high velocity movement with hopes that the traditional exercise primed the nervous system to perform better during the high velocity movement. Kind of a mouthful there, but the idea has some real prowess in the world of strength and conditioning with tons of data supporting its use. But, before you apply this strategy there are a few things you may need to consider, such as: 1. How heavy of a load should I use during the strength exercise, and for how many reps? 2. What kind of high velocity movement pairs well? 3. How long of a rest interval should I use between the two movements? How can I make sure fatigue doesn't affect my performance? These are just a few questions we attempt to answer using the latest data. Dive in and get all the juicy details.
Ok, so you're walking into the gym, and it feels like chest day. Should you choose the Barbell or the Dumbbell for bench press? Which one is going to offer the best workout for the pec major, anterior deltoid and triceps? Or are they both the same when it comes to the overall goal of your efforts... to get stronger and grow the size of your muscles. This episode walks through 3 separate research articles to provide an answer to all of your questions. And I bet you'll be surprised by the answer. Tune in and enjoy!
A totally uncut, unscripted discussion with an expert critical thinker of the fitness world, Dr. Peyton Vickers. There are so many instances where we've been told that squatting is "bad" for your knees, or there is a "perfect posture" or a "perfect technique" for every exercise. But have you ever questioned those bold statements? There are so many myths in the fitness world that it has become difficult to distinguish the truth from the oversimplified lies. Or we fail to realize that there is a lot of grey area when it comes to exercise and each individual person. As Peyton will tell you, ask a question about anything fitness specific to "you" and his answer will begin with, "it depends..."
My intention for this episode is not to make fun or condescend anyone or anything, but for you to take a deeper look from new perspectives at your body and your fitness routines. I think you'll quicky realize that the grey area is an exciting place to be.
If you'd like to follow or reach out to Peyton, find him on Instagram at:
@dr.pvick.aps
OR
@advancedprogrammingsystems
If you've ever exercised when it's hot outside, you've likely noticed that whatever was easy in cooler temperatures is now quite challenging when it's hot. Why is that? Our body can do some amazing things to adapt to hotter temperatures, but also needs some time to acclimate. Research has shown that 1 - 2 weeks of exercising in the heat allows for your physiology to make some key changes. In this episode we dive into the details of how our bodies cool themselves during exercise, what physiological changes take place due to heat exposure, and how long to expect these changes to take before you can reap the benefits.
Should you be doing the same movements over and over, month by month? Or, should you be sprinkling in some variety along the way? Even better yet, should every workout look different than the last? These are all great questions and many of which have been asked countless times. But are the words variety and progressive overload mutually exclusive? Or is there a deep relationship there that holds some truth? It sounds like you better tune in and find out! I think you'll walk away with a better understanding of how to use variety and consistency harmoniously in your training program.
You've likely heard (or even experimented) with supplementing with creatine to enhance your exercising capacity. It is well documented that creatine supplementation of anywhere between 5 grams per day to 20 grams per day alongside a resistance training program has been shown to improve muscle size, muscle strength, or a combination of the two. But does the brain use creatine for normal functioning? If you asked me this question 6 months ago, I would respond "I have no idea." After some research and diving into this paper that answer has quickly changed. In this episode we'll dive into a recommended dosage of creatine supplementation, what the purported positive effects are, and how you may consider experimenting with creatine to enhance your cognitive capacity.
If you heard you could improve your maximal strength & explosive strength by a 12-minute workout done 2 times per week for 6 weeks, would you do it? No, this isn't a fake proposal or a punchline to get you to buy a product. It's what can happen if you focus on the kettlebell swing. This episode reviews an article (and one of the few at that) that compares kettlebell swing training to the jump squat exercise to see which enhances your capacity to improve strength and power. I think you may be surprised with the findings! Be sure to tune in to find out how you may consider implementing the swing into your training program.
If you've ever incorporated running into your exercise routine, you know how challenging it can be to stay injury free. Running is a unique mode of exercise due to its repetitive nature & demand on the bones, tendons & muscles. With each step your body experiences 3-4 times your body weight! Crazy right!? For this episode, Dr. Jamie Mraz details a quick and easy "test" that you can perform to see if your body is ready for the demand of running. She also dives into how to implement running into your routine, how to pre-hab & re-hab before and after runs, and other things to include into your routine that will help keep you bulletproof and running injury free.
If you're interested in working with Dr. Jamie remotely, be sure to check out her website: www.reconnectperformance.com
You can also follow her on Instagram @doc_mraz
Have you ever focused on how you breathe during exercise? For some people, it's the last thing that comes to mind, especially when lifting weights. But is there a best practice for breathing while resistance training? There are many strategies out there, some that even involve not breathing (Valsalva maneuver). The goal of breathing (or not breathing) is to increase intra-thoracic pressure (pressure around the spine) to best maintain posture & technique during the movement. With that, pressure around your heart & throughout the cardiovascular system will be affected. You may have even noticed feeling light-headed or left with a headache post workout. I bet your breathing may be the culprit. So, tune in for some of my best breathing strategies for resistance training, as well as a way to improve your breathing in general.
What does the person who holds 4 world records in the kettlebell swing do each night? He has a hard time sleeping because he's too excited to get the kettlebell back in his hands for more. In this episode I chat with Sergeant Major Steven Burkett of the United States Marine Corps (aka sergeantmajorkettlebell on Instagram) and dive into what keeps him coming back for more. There is so much to unpack in this episode, from learning to thrive on self-competition, finding what you love about movement & exercise, must hear kettlebell swing cues, and discussion about training and exercise you don't want to miss!
Thank you again, Steven for sharing your time for this episode. I really enjoyed getting to chat with you!
If you'd like to follow Steven, his IG handle is sergeantmajorkettlebell
If you've spent some time in the gym, you've likely tried a barbell squat, a Smith machine squat, and a leg press. You were probably thinking only of which of those is going to best improve lower body strength. But! Did you ever stop and think which of those 3 may best engage my core muscles as well!? This episode dives into some new research asking that exact question. You may have a guess as to which one of those three will engage the abs and lower back extensors the most, but you're going to have to tune in to find out!
Rating or commenting on this podcast is always welcome as it helps to dial in the content to what you to hear most! Thank you!
Article of reference:
Saeterbakken, AH, et. al. Core muscle activation in three lower extremity exercises with different stability requirements. Journal of Strength & Conditioning Research. 36(2)/304-309
We've discussed many times about the pros and cons of lifting to failure, but most of those conversations have revolved around using higher relative resistances (closer to your 1 rep max). So, what if we compared using a higher resistance and a lower resistance and lifted to failure and not to failure in each scenario? Do you think strength improvements were the same? What about improvements in muscle size? Like the saying I use all the time, can we do "less work" but still get the same result... Tune in and find out all the juicy details.
There are some obvious differences between men & women related to exercising physiology. Hormonal, anatomical, and relative strength to name a few, but is there a difference in how each engages specific muscles during exercise? Some recent evidence may provide a window into this as a recent article shows differences in how men engage the hamstring muscles during the lowering phase of a squat compared to women. Now this may be important to note as injury risk to the knee tends to be higher in women compared to men in certain sports, and this could be a potential reason for that difference. In this episode I chat with Chad Trudo, CSCS, the Director of Strength & Conditioning for Aurora University and discuss how he assesses and programs his women athletes with these findings in mind.
Article of reference:
"Electromyography comparison of sex differences during the back squat"
Journal of Strength & Conditioning Research 36(2)/310-313.
Ruptured tendons are quite the serious event, that involve pain, discomfort, and months of rehab to return to normal functioning. But normal functioning is not always the goal for many. Most people want to achieve levels of fitness above and beyond where we were pre-injury. In this episode Dr. Lussier provides some excellent training ideas that are easy to implement into your own training if you are dealing with a muscular/tendon injury and want to keep the train rolling & continue excelling in your personal health and fitness.
You can get more information about Dr. Nicole Lussier and how you can work with her at:
Instagram: bodyinmotionpt
Website: www.bodyinmotionpt.com
How does your body react to squatting in shoes versus barefoot? Will joints like the hip and knee move differently? Will muscles of the quad and lower back engage differently? There is a division in the research where some articles will show that the shoe allows for a more upright torso posture and provides the ability to get further into the squatting position. Other research will state that there is no real difference between the two situations. I dive into a current article where both sides are examined to provide a real world take on things to consider if you are thinking about converting from shoes to barefoot. Let's dive in!
We've chatted about this topic before, and with more work, more time is spent on the backend recovering for the next workout. But what if you shorten the timeline, say a training bout of 8 weeks where you aggressively kick up the amount of work you perform. How much "more" is "more" related to what you can expect out of improving your strength and muscle size. How many sets per week for a specific muscle group might you actually need? How much relative weight do you need to lift? How quickly should you lift the resistance? How much rest in between sets might you factor in? We'll chat about all these questions and more in this episode, along with a few things to consider if you decide now is the time to ramp up your workouts. Happy training!
This is a very interesting episode that has some heavy hitting take away messages for listeners of all abilities. How does working through a full range of motion compare to working through partial ranges of motion related to improvements in strength and bench press speed? That may seem like a question that doesn't have much real-world impact, but I think you may see the light after listening to this episode. Some abilities transfer to all scenarios of fitness while others may not depending on how you specifically train. The discussion will revolve around training at full range of motion, 2/3 range of motion, or 1/3 range of motion on the bench press and how those training styles will affect your ability to improve at each of these ranges of motion. I think you'll have some pretty heavy hitting arsenal moving forward with your fitness journey after taking a listen to this episode.
The age-old question, how much work do I need to do to achieve the desired result? The goal should always be the least amount possible. But there is so much data out there that supports training to failure every set to get stronger. There is also information out there that shows keeping repetition velocity high throughout working sets is important. So what should you believe? This episode dives into the latest research comparing "reps to failure" to "leaving a few reps in the tank." I think you will be surprised with what the results reveal as it relates to total work done, muscle damage, and repetition velocity between these two scenarios.
This is a special episode where I sit down with Chad Trudo, Director of Strength & Conditioning and Human Performance for Aurora University. We discuss one of his previous manuscripts covering core strength and ways to assess your core strength. You do not want to miss this one! You will walk away with many applicable training methods that you can try in your own fitness training.
We cover and explain a working definition of the "core." Move into discussion on feasible ways to assess your core strength, followed by details on how to incorporate "core" training into your workouts.
As always, please feel free to leave any comments or ratings for this podcast or episode, as these are so helpful in moving forward to provide the best content possible.
What's more important, the amount of work you prescribe for a workout, OR, the amount of time you rest in between sets? That's a tough question, and my hope is that you're thinking both hold their own weight when gearing up for a workout. We all know the feeling of being exhausted after a set and knowing we need a few minutes to rest before we're ready for the next. But how much time is enough? Because the goal is to come back to the next set as prepared as we were for the first. I hope I've capture you're interest, so tune in for the next 30 minutes and see what the latest research is telling us.
There is a ton of research on this topic of repetition velocity. But what is the consensus? Should you be focused on slow eccentric? Fast concentric? Some combination of both? The article under review for this week provides some excellent insight to both sides of the speed argument, and even dives into separating the repetition all together. This is probably the episode the has the most take away use-able messages that you can apply to your training today to start seeing improvements. As always, I appreciate any reviews or comments you have on this episode or any other you have listened to! Enjoy!
We've previously discussed many ways to improve muscle size and strength, specific to increasing the load and volume and decreasing rest intervals, but what about changing the speed at which we lift objects? How would a faster eccentric contraction compare to a slower eccentric contraction in an exercise like the bicep curl? Obviously a 1 second lowering phase would be easier to complete compared to a 4 second lowering phase, but what goes on physiologically to improve size and strength between the two scenarios? A key phrase to get acquainted with is "time under tension." Tune in for the entire episode to find out which repetition speed you may consider using if your stuck in a rut and looking to enhance your muscle size and strength.
The bicep muscle has always been a prime physique muscle. It is primarily responsible for flexing the elbow, which we all know, is involved in infinite upper body movements. But if we're looking to enhance the size of our biceps, should we focus our efforts on the bicep curl, or some version of a rowing exercise (i.e. dumbbell row)? Previous research has shown that performing only multi-joint exercises compared to performing both multi-joint & single-joint exercises revealed essentially no difference in strength gains between groups. Essentially deeming a diminished need for single joint movements. But what about the specifics to muscle size? Tune in and find out for yourself! Lot's of reading in between the lines in this episode with a few key take-away messages important for your training.
Continuing the theme of bilateral (two-sided) & unilateral (one-sided) training, how might specifically training the step-up exercise differ from the barbell squat? Will overall lower body strength improve either way? Will the squat allow for more strength improvements compared to the step up (and vise-versa)? There is some very interesting findings from this weeks episode as we go further in depth to seeing what actually happens to changes in leg strength between a group specifically training the squat and the other the step-up. I bet you'll be surprised by the results. And if you were really wondering, yes, you should likely doing some variation of each of these on a weekly basis.
What will engage your abs the most? You've likely done this exercise before, but the farmer's carry is one of the absolute best abdominal exercises. But here's the question... Should you carry weight in both hands or just one hand? Think of it this way. You get home from the grocery store and only want to take one trip from the car to the house. My guess is that you load every bad in one hand while keeping the other hand free to open the door to get in. That's my "teaser" for this episode as there are many highlights discussed and ways to implement this into your own training. Be sure to check out the entire episode!
If you've ever spent any time using a foam roller, you likely established a "love/hate" relationship. However, if you hung with it long enough, you soon realized things transitioned from painful to therapeutic within weeks. But what does foam rolling actually help improve in our physiology? You likely noticed being less stiff and feeling more fluid in your movements, and if you're like me, that's a good thing! In this episode we discuss pre-workout/warm-up routines, describing differences between static stretching, dynamic stretching & foam rolling and provide strategies for you to consider implementing into your own exercise routines. This is a don't miss episode, so tune in and enjoy!
You’ve likely heard many different opinions on how much protein you should be eating, but what does the evidence-based literature show about protein intake? I’ve got a feeling that some information you’ve been told is flawed and likely taken too literal in terms of how much and the timing of when you should be ingesting protein. My goal for this episode is to provide the evidence-based recommendations for: 1. Daily protein intake; 2. The “why” detailing what’s going on with your physiology around protein needs; 3. Strategies for protein timing in relation to exercise timing. With a greater understanding around these three objectives, I’ve got a good feeling you’ll be able to figure out what works best for you.
How much caffeine do you intake on a daily basis? Not to anyone's surprise, but caffeine is classified as an ergogenic aid (anything that can increase a persons capacity for bodily or mental labor). Put it simply, it allows you to do more WORK. But how much work are we talking about? Does caffeine effect everyone the same way and what can a person expect in terms of increased working capacity? In this episode I review a recent evidence based research paper that dives into the world of caffeine use for runner. I also give my take on how to properly use caffeine and appropriate ways to correctly dose caffeine based on the literature. Be sure to catch up on all other episodes! Thank you for joining along!
Telomeres are the caps at the end of each strand of DNA, that serves to protect our chromosomes. The length of these "caps" serves as the aging clock of our cells, and therefore our bodies. Each time a cell replicates, the telomere is shortened, so naturally as we age this process will take place? But are there ways to slow down this shortening? Or what behaviors cause this shortening process to speed up? The study we dive into for this episode looks at our levels of fat stored in our bodies as it relates to telomere length, regardless of age. The results we find may give us some insight into a real life "fountain of youth" that we can achieve through lifestyle choices. Listen in and find out for yourself!
Are you familiar with total body workouts? Or how about split routine workouts? These two styles of programming vastly differ in what a normal training day looks like and perhaps even the results you're hoping to attain. But which style of training may be best for improving muscle size and/or strength? Something else to consider may be is one better at enhancing overall exercise technique? Episode 15 goes in depth, discussing the latest evidence based research between these two types of training.
Episode 13 dove into examining the differences between the barbell back squat and the barbell deadlift, revealing that the deadlift was a better glute activator and the squat was a better quad activator. On this episode (Ep. 14) we look at different variations of these two exercises in that of the hip thrust and the single leg elevated split squat. From measuring the amount of muscle activation of the quads and glutes during the full range of motion of these two exercises, we can pick up some key details into how we should approach each of these and get the most out of our efforts. Tune in to get all the details and how you can apply these into your own exercise practice.
We've seen in previous research that the hip hinge (deadlift) exercise tends to engage more hip extensors (Glutes) compared to the squat. Conversely, the squat exercise tends to recruit more quadriceps than glutes compared to the deadlift exercise. But why is that? What are the biomechanics that can help explain this and how can you manipulate this knowledge for improving your own training? Let's dive in!
Please feel free to include any comments/reviews in regards to this episode or any other episode or questions where you would like more clarification. Thanks!
It's Tuesday afternoon and you're about to start your workout. You're not quite feeling it, but you also really want to get your workout in for the day. So what should you do? Should you push through and do what's assigned, or should you modify based on how you feel? Seems like a simple question but how will either choice affect the quest for the results you're seeking? I've asked a lot of questions, let's jump in and look at what the data suggest.
Have you ever had a day where you felt like you shouldn't have worked out but decided to anyway? And on top of that, decided to workout really hard even though something inside told you it might not be the best idea? This episode dives into understanding the basics of heart rate variability as an objective measure and it's ability to assess readiness for work (and intense work at that). We also discuss some subjective tools that can be used in place of HRV that potentially provide the same effect. Thank you for joining and please leave a comment/review if time permits!
We've all questioned this before, but how long does it really take to recover from a bout of resistance training? Our physiology can fatigue in many ways, such as within the muscle itself. Muscle proteins breakdown and your ability to produce force diminishes. Same can be said about our metabolism. We use energy, and sometimes at high demands, during training sessions. How long does it take to restore & replenish those energy stores? Well, it depends! The intensity & duration of the exercise bout give a window into this question, but there are some great take away points we can gain from this topic. Listen in and I guarantee you'll walk away having learned something today.
We tend to focus on resistance training as a means to improve strength for completing daily tasks & competing in sporting events/physical activity. But how can we objectively use strength as a way to predict if we are susceptible to injury? One can argue that may factors contribute to our injury risk, such as poor movement patterns, fatigue, etc., but lets see if we can even the playing field and use a repeatable, cost effective method to assess our risk for injury based purely on a measure of strength.
Should you lift heavier with less reps or lighter with more reps to improve muscle size and strength? The data has been out on this for some time, but what if we created an even playing field, where overall workload is the same? Would muscle size increase the same if you lifted a higher load for 4 reps compared to a lighter load at 12 reps doing the same amount of overall work? Would your top end strength improve the same between those two scenarios as well? So many take away messages and application tools to gain from this episode. Let's dive in!
Please feel free to rate & review this episode! Thank you for joining!
First & foremost, what is a superset? There are many superset strategies used in resistance training, but they all include pairing two movements together, performed back-to-back with little to no rest in between. These could be movements using opposing muscle groups (agonist-antagonist), same muscle groups (similar biomechanics), upper body & lower body (alternate-peripheral) specific exercises.
The biggest questions though, is how do these strategies affect your overall workout capacity and performance? Will fatigue be a factor in how well you can sustain a certain performance and who might these strategies best serve in the attempt to continually improve fitness. Tune in for the discussion as I break down the research asking these very questions.
If you feel inclined, please rate and review this episode, or any other episode you have found particularly helpful. Any and all feedback is appreciated!
Have you ever noticed during a set of an exercise that you start to fatigue midway though? Rep 1 seemed way easier than rep 10 and so on. That feeling of fatigue also translates into your ability to perform the exercise was quickly as possible (with sound technique). The speed at which you can stand up from a squat, or press the bar upwards during a bench press, is an indicator of how much power you can produce. This power measure translates into so many variables that relate to your ability to perform daily tasks. So don't think you're too old to train for power!
Tag along for the next 40 minutes for some very valuable take-away messages that you can apply to your own physical training in your continual pursuit of fitness.
Please feel free to leave a review, rating, or comment! Thank you!
Expanding on Episode 1 (whether or not to train to failure), what changes might we expect to our muscle size & strength if we trained to failure at a lower resistance compared to a higher resistance.
This comparison has huge implications, especially to the beginner exerciser, as a heavier resistance tends to produce flaws in exercise technique & overall capacity to perform the movement.
So, my goal for this episode is to provide you the tools, based on evidence based data, to understand and apply a best strategy to improve your strength & muscle size while still considering exercise technique and recoverability.
Keep in mind, the comparisons I'm going to discuss were based on lifting lower vs higher resistances, each to failure, and assessing the differences in muscle strength and size.
Thank you for sharing your time with me & your interest in science & exercise. If you feel inclined to leave a rating and/or review I would very much so appreciate the favor!
The term "Functional Training" has been thrown around a lot over the past decade, but what is its purpose? What are some of the principles that underline this style of exercise training? As we dive further into the topic some patterns emerge that give us insight on how and why this style of training differs from traditional resistance training and how we can apply the key take-away messages into our everyday life and fitness.
Thank you again for your interest in science & exercise! Any comments, suggestions, ratings & reviews are always appreciated and used to continually improve this podcast to deliver as much impact as possible.
Should you consume whole eggs or egg whites? I'm sure you've asked this question before, but what does the evidence-based data tell us?
I'll preface this by saying the article reviewed in this episode investigated the difference between consuming whole eggs vs. egg whites alongside a resistance training program for changes in muscle size, strength and body composition. These data were not being reviewed in the context of medicine or medical advice.
Thank you for tagging along & for your interest in science & exercise! Be sure to rate, review and tell your friends!
What are your thoughts on creatine supplementation? There is ample evidence related to what creatine can do for your physiology and physical training. But I know what you're thinking... what does it actually do? Is it safe? What is an appropriate dose? How long should you be dosing at specific levels? What types of creatine are on the market, how do they compare and what are the costs? This article does all the research for us and is the most up-to-date evidence based research that breaks it all down. Join me as we dive into answering all of your creatine questions.
As always, please rate, comment, subscribe and spread the word! And thank you for your interest in all things science and exercise.
If you're looking to improve your strength, power, and muscle size, should you lift to failure or not to failure? That's the age old question am I right? The research I am reviewing provides a fully encompassing review of all relevant research and processes the data based on those 3 training outcomes. The results may surprise you! Tune in and lets dive in!
Have you ever read peer-reviewed scientific research on exercise & fitness topics? I’m going to go out on a limb and say, NO.
Here’s the disconnect. Most research done in this field is focused on improving our knowledge and understanding in all things exercise with hopes of bringing this knowledge to the masses. However, most higher-level academic research is written in a technical and complicated dialect that only those in the professional field can read and decipher.
Here’s the goal. I take the complicated and messy and bring it down to a 4th grade level. Each week I’ll give you my take on fitness related research and show you a practical way to introduce the bottom-line findings into your personal fitness and health.
The research is there to improve your life. It just takes a trained eye to find the gold.