The Bone Health Blueprint
The Bone Health Blueprint is an evidence-based podcast focused on helping listeners build stronger bones and maintain independence throughout life. Each episode breaks down current research on exercise for osteoporosis prevention and bone growth, explaining what the findings really mean in practical terms. The host, Dr. Nick Trubee, draws on nearly two decades of experience in exercise physiology and bone health to offer clear, actionable strategies for incorporating effective fitness routines. The goal is to cut through confusion and highlight what truly works for bone health.
Episodes
Ep. 84: Heavy resistance training at retirement age induces 4-year lasting beneficial effects in muscle strength: a long-term follow-up of an RCT
Resistance training is one of the most powerful tools we have to protect our strength, muscle mass, and independence as we age.But it’s not just about doing resistance training, it’s about how hard we train.Higher-intensity resistance training has been shown to produce greater improvements in muscle strength and mass than moderate intensity training. And perhaps even more importantly, those benefi
Ep. 83: Power Training for Older Women: Strategies to Improve Function, Confidence, and Fall Resistance
Building and maintaining your ability to generate power becomes increasingly important as you age. And when it comes to bone health, it’s not optional, it’s essential.Power is your ability to produce force quickly. It’s what helps you catch yourself when you trip, stabilize when you lose balance, and move with confidence in unpredictable situations.Training for power stimulates your nervous system
Ep. 82: The effect of exercise training programs on bone mass: A meta-analysis of published controlled trials in pre- and postmenopausal women
A meta-analysis involves a comprehensive and exhaustive literature review of a specific topic with a specific question and involves very strict inclusion and exclusion criteria for the investigations used for review and analysis. This is a great way for researchers to create a generalizable recommendation for a specific population. The purpose of this investigation was to review, using a meta-anal
Ep. 81: Position Statement: Exercise Guidelines for Osteoporosis Management and Fall Prevention in Osteoporosis Patients
Ep. 81: Position Statement: Exercise guidelines for Osteoporosis Management and Fall Prevention in Osteoporosis PatientsA position statement provides the author(s) stance on a topic based on the sum of all the evidence of a debatable topic.Osteoporosis treatment and management is not one-size-fits-all. Personal history, background, capacities and abilities of each person will differ, resulting in
Ep. 80: The Osteogenic Quantification and Reliability of the Heel Drop and Press up Drop
I call the heel drop exercise the "gateway into impact training." But does it actual meet or exceed the threshold for being osteogenic?Most research will define an impact training exercise that meets or exceeds 3-4 times your bodyweight as osteogenic, meaning it has the capacity to signal the bone for growth. Additionally, impact training and jump training can be less than approachable o
Ep 79: Effect of 6-month high-impact step aerobics and resistance training on BMD and tibial bending strength in sedentary premenopausal women
This was an interesting study done in premenopausal women, ages 20 - 35 years old, during a 26 week long investigation. Three groups were used, a resistance training group, step-aerobics high impact group, and a control group. The resistance training group completed a strength training routine at 65-80% of their 1RM, 3 times per week using the following exercises: leg press, back squat, leg extens
The Bone Health Blueprint: Updated Trailor
The Bone Health Blueprint is your evidence-based guide to building stronger bones and maintaining independence for life.In every episode, I break down current research on exercise for osteoporosis prevention and bone growth, explain what the findings really mean, and give you practical, approachable strategies you can use immediately in your own fitness routine.As a doctor of exercise physiology w
Ep 78: How Resistance Training and Self-Talk Boost Strength in Older Adults
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
Ep. 77: Resistance training programs targeting improvements in health outcomes in postmenopausal women
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 t
Episode 76: Full body approach leads to consistency
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
Episode 75: Building trust in your body
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
Episode 74: Progressive overload doesn't have to be linear
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
73. Expectations and how they may lead you down the wrong path
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,
Motivation is a scam
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 o
Progressively overloading through your working sets
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
Finding yourself skipping workouts? Here's why and how you can make that all change.
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
Keeping fitness simple with Coach Keri
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 per
The low-down on rest intervals for single-joint & multi-joint exercises. Hint, there is a difference.
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 volu
Season 3, Ep. 9 with Zak Kanary - A garage gym dad doing work!
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 th
High intensity Low volume versus Moderate intensity High volume, is one better than the other?
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 hi
Will squatting past parallel increase muscle size more than squatting to 90 degrees? Relationship between hypertrophy (increase in muscle size) and range of motion.
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
Craig Gilkes, kettlebell master from the school of max unbroken swings
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
Chad Trudo: The Director of Strength & Conditioning at Aurora University
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
Dr. Hannah Brandt
A big thank you to Dr. Hannah Brandt for being a guest on the show. Hannah and I share a similar career story, as we were both previously institutionalized professionals turned entrepreneurs. Hannah's background is in physical therapy where practicing in the current "one size fits all" model never settled well with her values and style of practice. Which lead to her own flourishing
Using RPE vs a percentage of your 1-rep max in your training
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. Th
Hannah Johnson of @runthismomlife
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 considerab
Tyler Friedrich: Stanford University's Director of Olympic Sports Performance and Applied Sport Science.
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 i
Steps per day matter to get the most out of your workout
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 treadm
How to engage your nervous system using contrast
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 im
Mixing strength & aerobic training, how much of each should you do each week?
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 t
S2, Ep. 29: Jim Laird - Achieve your goals by hammering the fundamentals
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 impo
A body-builders approach to training may surprise you... The grey area in training & movement with Brandt Gess
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 m
S2, Ep27: Tom Wymer, Strength coach & athletic trainer
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 essen
Keeping fitness simple and sustainable with William Wallace
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
Is muscle soreness the best indicator for improvement?
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 a
Season 2, Ep. 24: Trading training ideas & philosophies with Dr. Josh Elzey
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 appro
Training thoughts from the day - Assess your readiness for movement
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 feelin
Are you using RPE to improve your training?
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 ma
The 3 V's of training... Volume, velocity & variation
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
Season 2, Ep. 20: Kristofor Healey, the indispensable man.
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 person
Rest between sets vs. rest between reps... Will the result be different?
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 un
Post-activation potentiation with Chad Trudo
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 bet
Barbell bench press vs Dumbbell bench press... Which one is best?
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 resea
Breaking down Fitness Myths with Dr. Peyton Vickers
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 f
Exercising in the heat... how can this make us more "fit"?
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 k
How much variation is too much variation?
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 s
Creatine supplementation for brain health?
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 functi
Improving maximal strength & explosive strength with KB Swings
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
Bulletproof your body for running with Dr. Jamie Mraz
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
Breathing strategies for resistance training
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 (p
4x World Record Holder in kettlebell swings, Sergeant Major Steven Burkett
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
Which leg exercise also engages the core muscles most?
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 gu
Lifting to failure is overrated.
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
Do men & women use different muscles during the squat?
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 c
Season 2, Episode 5 - Dr. Nicole Lussier, PT, DPT on the topic of ruptured tendons, rehab and beyond
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 a
Squatting barefoot vs shoes - Is there a difference?
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 ther
When "more" might actually be "more"
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 set
Bench press time... Should you work through a full range of motion or not?
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
Reps to failure or leave a few in the tank?
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 in
Core Strength... What is the "core" and how can you train to improve it best?
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
How much rest time is enough?
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 muc
To gain muscle and improve strength, should you lift fast or slow?
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
Improve muscle size & strength with slower repetitions
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 comp
Bicep curl vs. Dumbbell row: Which will improve bicep muscle size better?
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
Squat vs. Step up - Will lower body strength improve differently?
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
Farmer's carry secrets revealed
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
Why you may consider making Foam Rolling part of your daily routine.
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&apos
Protein recommendations and timing: How much protein do I need and when?
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 recommendat
How may caffeine improve your exercise capacity?
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
Can fitness alter our genetics to potentially live longer?
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 pr
Total body vs. Split routine workouts
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? Ep
Hip thrust vs rear foot elevated split squat and GLUTE activation
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
Squat versus Deadlift: Which muscles are dominant in each movement and WHY.
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? L
Assess you "state of readiness" pre workout
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
When to dial up workout intensity? Heart rate variability vs. traditional programming
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).
How long does it take to recover? -- Acute & delayed effects of resistance training.
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 t
How can we use strength as a predictor of injury risk?
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
Wanting to improve muscle size & 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
Can supersets benefit your workout performance?
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 exer
What's the difference in your ability to produce power and resist fatigue using two different sets vs rest strategies
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 y
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