Podcasts about 1rm

In this episode, Simon chats with Martin Whitaker — a performance coach and PhD researcher specialising in blood flow restriction (BFR) training — about powerful tools for boosting performance, enhancing recovery, and staying fit for life. Topics Discussed: What is blood flow restriction training and how does it work? Strength and hypertrophy gains with lower loads Case studies from ACL rehab and elite football clubs VO₂ Max development using low-intensity interval training with BFR Using BFR for recovery, tapering, and mid-competition maintenance Who should not use BFR (health contraindications like DVT or AFib) Why VO₂ Max matters for longevity (Peter Attia's “Centenarian Decathlon” idea) How to structure high-intensity VO₂ Max intervals for over-50s The importance of fat max, fractional utilisation, and fuelling strategy Quotes: “VO₂ Max is a bit of a vanity number for athletes… but it's also one of the strongest predictors of longevity.” — Martin Whitaker “BFR lets you get the same strength gains at 20–40% of 1RM that you'd usually need 70% for.” “High-intensity work gets harder with age — but it also gets more important.” Call to Action: If this episode inspired or helped you, please: Leave us a ⭐️⭐️⭐️⭐️⭐️ review Subscribe to the High Performance Human Podcast on your favourite platform Share this episode with a friend who's racing soon! Resources & Links: Saga Fitness BFR cuffs Research paper on BFR safety - https://pmc.ncbi.nlm.nih.gov/articles/PMC6530612/ VO₂ Max tables and fat oxidation graphs (shared by Martin) Join Simon's SWAT Inner Circle: [Insert link] Learn more about Martin Website - https://onetakefitness.com/ Facebook - OneTakeFitness Instagram: Personal - MartinWhitaker                     Business - OneTakeFit   Looking for more content from me? Check out my Instagram  and YouTube  channels Sign up for Simon's weekly newsletter Sign up for Beth's weekly newsletter Some FREE Downloads for you Click here fore the Race Day Execution Checklist Click here to get your copy of 7 steps to swimming faster Infographic To get a free copy of my personal daily mobility routine, please click HERE To download your FREE infographic ‘6 key daily health metrics', please click HERE  Ready to Take Action? If you want to build a stronger, healthier, more resilient version of yourself, there are two ways to get started: 1-1 Coaching with Simon Ward – Get a personalised programme designed for your lifestyle and goals. Book a call today Join the SWAT Inner Circle – Our exclusive training community focused on real-world strength, health, and performance You can watch a brief video about the group by going to our website here, and join our SWAT High Performance Human tribe here.   To contact Beth regarding Life Coaching, please visit her website at BethanyWardLifeCoaching.uk.   For any questions please email Beth@TheTriathlonCoach.com.

A recent randomized, double-blind, crossover trial published in Nutrients investigated the effects of short-term beetroot juice (BJ) supplementation on resistance-trained males. Eleven healthy men (average age 21.3±1.9 years) consumed either beetroot juice, providing 450 mg of nitrate per day, or a nitrate-free placebo. The study found that BJ supplementation significantly enhanced high-intensity resistance performance. Specifically, participants completed more repetitions at 80% of their one-repetition maximum (1RM) in both bench press and back squat exercises when taking beetroot juice compared to the placebo. Peak movement velocity also improved across all tested intensities (60-80% 1RM) with BJ supplementation. Furthermore, beetroot juice led to higher muscle oxygenation (SmO2 ) particularly at 70-80% 1RM and this effect was even more pronounced after 72 hours of supplementation. The study also noted reduced cardiovascular strain, evidenced by lower peak heart rates during exercise with BJ. Post-exercise recovery favored beetroot juice, with participants showing faster recovery in jump performance (both countermovement and squat jumps) at 24 hours and experiencing reduced upper-limb delayed-onset muscle soreness (DOMS) at 24-48 hours. These findings suggest that short-term BJ supplementation can be a practical strategy for physically active individuals looking to optimize training performance and accelerate recovery.Disclaimers:"This information is for educational purposes only and should not be interpreted as medical advice.""The study discussed was conducted on healthy, physically active young men. Further research may be needed to confirm these findings in other populations, including women, older adults, or individuals with medical conditions.""Always consult with a qualified healthcare professional before making any changes to your diet, supplement regimen, or treatment plan, especially if you have a medical condition or are taking medications.""This channel does not provide medical advice."#BeetrootJuice #NitrateSupplementation #ResistanceTraining #ExercisePerformance #MuscleRecoverySalem A, Ammar A, Kerkeni M, Boujelbane MA, Uyar AM, Köbel LM, Selvaraj S, Zare R, Heinrich KM, Jahrami H, et al. Short-Term Beetroot Juice Supplementation Enhances Strength, Reduces Fatigue, and Promotes Recovery in Physically Active Individuals: A Randomized, Double-Blind, Crossover Trial. Nutrients. 2025; 17(10):1720. https://doi.org/10.3390/nu17101720

In this episode of Iron Culture, hosts Eric Helms and Michael Zourdos reconnect and reflect on their experiences at the 2025 Sports Nutrition Association annual conference. Joined by guests Dr. Nick Washmuth and Kaylee Chism, they delve into the concept of daily 1RM training, discussing its origins, methodology, and findings from a recent study involving participants who maxed out daily. Insights from the participants reveal varied results and experiences, highlighting the mental and physical challenges of such a training protocol. The conversation also explores the importance of dosage, frequency, intensity, and the need for more empirical data to better understand the effectiveness of daily 1RM training. The episode covers various training protocols, particularly focusing on volume training and its effects on strength gains. The hosts and guests discuss personal experiences with different lifting protocols, the importance of balancing other lifts during intense training, and the recommendations for those interested in 1RM training. Additionally, they explore the intriguing concept of swearing as a performance enhancer, examining its psychological effects and potential benefits in athletic performance. Time stamps: Coming soon! Reminder:Don't forget to check out our sister podcast, Front Page Fitness, hosted by Drs. Lauren Colenso-Semple and Eric Trexler!youtube.com/@fpfpodcast

How are the goal times determined? Would I change about the Open? When is Linchpin Test 13? Help! I can't squat! Do you need to know your 1RM? Scaling & modifications. What if you never kip? What type of bike do I recommend? Is an Air Bike necessary?

➢ Apply for my coaching: https://www.colossusfitness.com/➢ Follow us on Instagram - https://www.instagram.com/colossusfit/?hl=enWelcome to Motivation Monday, where every Monday we answer all of your questions and have some real talks about life & fitness & get you fired up for the week! In this episode we talk about how to correct uneven muscle groups, develop a consistent gym & nutrition routine and improve your deadlift.“If you think the price of winning is too high, wait till you get the bill for regret.”Question 1- (00:25) How/ what should I do about uneven body parts?Kyle quote: (12:59) “you didn't come this far to only come this far.”Josh quote: (15:37) "One more."What has us excited or intrigued:Client shoutout: (22:32) TaylerWhere we're at in our journey?:Links Discussed in episode:Weekly questions:Question 2- (26:36) How do I get into a good fitness routine. I'm so all or nothing.Question 3- (32:16) Good morning Coach Josh and Coach Kyle! I wanted to ask a quick question. So about 1-2 months ago I hit a 1 rep max of 345 on deadlift. Now it seems that I've hit a brick wall and 315 isnt even moving that good. I'm struggling to get the weight up consistently and I'm confused why? My diet has gotten better since my 1RM, my other PRs are making good progress, and my workouts have been going smoothly. Do have any advice on what I could try to get through this brick wall or any idea of why this is happening?Thanks for listening! We genuinely appreciate every single one of you listening.➢Follow us on instagram @colossusfit➢Apply to get your Polished Physique: https://colossusfitness.com/

If you eat carbs before bedtime, you'll become fat. At least, that's what people have been claiming for decades—but is it true or just another fitness myth? Today, we have a new study looking into whether carbohydrates eaten in the evening are more prone to becoming body fat, and whether it matters if the carbs are of the fast (tasty) or slow (boring) kind. We round off the episode with a listener question about 1RM-based training programs in the StrengthLog Workout Tracker App. Timestamps: 03:15 - Main subject: Will late-night carbs make you fat? 22:00 - Listener question: I'm about to finish my first cycle of a 1RM-based training program that's given me great results. Should I run another cycle, and if so, how should I adjust my 1RMs? *** Do you like what you hear so far? Please leave a five-star review in your podcast player. And hit that follow button! You can also follow us on Instagram. You'll find Daniel at @strengthdan, and Philip at @philipwildenstam. Become a part of our Reddit community here. *** This podcast is brought to you by Styrkelabbet AB, Sweden. To support us, download the world's best gym workout tracker app StrengthLog here. It's completely ad-free and the most generous fitness app on the market, giving you access to unlimited workout logging, lots of workouts and training programs, and much, much more even if you stay a free user for life. If you want a t-shirt with ”Train hard, eat well, die anyway”, check out our shop here.

Rob breaks down the 357 strength progression, a training method that combines strength training with short work capacity efforts. He explains its origins, design, and practical applications, as well as the results of a study comparing it to other training methods. The discussion highlights the effectiveness of 357 in improving both strength and endurance, making it suitable for various athletes. Check MTI's 357 Strength Training Plan Takeaways 357 is a unique strength progression that combines strength training with work capacity. The method was influenced by various coaching philosophies, including those from Louis Simmons and Greg Glassman. The structure of 357 includes a 1RM lift, followed by a percentage-based lift, and a work capacity event. The work capacity events are designed to enhance hormonal response and improve overall fitness. A study showed that 357 matched strength gains of traditional methods while improving endurance. The program is designed to be fun and engaging for athletes. Weekly training can be structured to include total, lower, and upper body lifts. The ideal cycle duration for strength emphasis is around four to five weeks. 357 is suitable for athletes looking to improve both strength and work capacity. The program has remained consistent and effective over the years. ----more---- Mountain Tactical Institute Home Check out the MTI Athlete Team Apply to be a Paid MTI Athlete MTI's Daily Programming Streams

Meal planning & recipes. Thrusters & wall ball shots are hard. How to find your 1RM. Working out in austere conditions. How to get a strict Ring Muscle-up. How to increase strict pull-ups. Polyester Fabrics & micro plastics. L-sit benefit Measuring Fitness in your later years.

Learn about helpful home gym equipment. This gear solves common problems or makes your lifting more fun, varied, or effective.  Helpful Strength Equipment for Your Home Gym You need a few items to begin strength training properly, though you can also start exercising today. As you progress and build the habit of strength training (and simultaneously get older) some equipment can help solve common problems you will likely encounter. Some of these items help add variety and make training more fun. Other gear helps deal with common injuries or pain points. Regardless, this list of items can help you build compliance and improve your training. If you use it, it is ultimately an investment in yourself and your health. Accessories for Accessory Work Accessory work can get repetitive if all you have is a barbell. A few pieces of equipment can multiply the potential hypertrophy and accessory work you can program. Adjustable dumbbells allow you to add dumbbell variations and accessory lifts without taking up a ton of space (and saving money compared to a full set of dumbbells). Not only can you perform dumbbell variations of the main lifts, you can also perform more accessory work that you simply cannot perform with barbells (e.g. dumbbell flies or lateral raises). A similar example of helpful strength equipment is a pulley system. This enables lat pull downs as well as using the pulley system for hypertrophy work (triceps, biceps, etc.). The last helpful items that focuses primarily on the upper body is getting a dip attachment to your power rack or an adjustable bench. They allow variation for pressing movements, and you can also perform accessory lifts on the bench. Enabling lower body accessory work comes in handy as you become more advanced, as deadlifts and squats don't only get repetitive but if you face a big injury, you might not be able to perform one or both of these lifts for awhile. Some helpful strength equipment for this area are a reverse hyper, glute ham raise, or leg extension/leg curl attachment. Some of these take up a lot of space, but getting just one of them can provide additional leg stress and make a big difference in your lower body training. Supplying Supplemental Lifts This might be the widest area, as we're talking about different types of barbells and other items that can modify the main lifts. A deadlift bar can really help your deadlift 1RM, as it has a smaller diameter and more whip (which reduces the range of motion). An axle bar for the press or bench press reduces your ability to grip the bar but enables good pressing variants. It is also necessary if you're considering Strong Man training. Getting a slingshot or board attachment can help overload the bench and work on the top portion of your bench. The slingshot can also help if you have shoulder pain. Bands and chains are helpful strength equipment that enables accommodating resistance. The safety squat bar and football bar (and variations of both) not only add supplemental variations to the lifts but can also prevent pain for the shoulders and wrists specifically. Convenience & Climate The last area of helpful strength equipment includes items that add convenience to your lifting or improve the atmosphere of the gym. The monolift attachment allows you to not have to take a step bar or move the bar from the pins to the shoulders on the bench. It provides the most benefit to the most people for the bench press, as many find it reduces or eliminates shoulder pain. Niki also uses it for the RDL. A deadlift jack makes loading and unloading plates easier for any lift that has the barbell on the ground, especially the deadlift. A 1-arm deadlift jack is smaller and more mobile – you can put it in your gym bag. A 2-arm deadlift jack makes more sense if you have a decent amount of space in your home gym or for public gyms. Wrist wraps & lifting straps help with wrist support or grip support for compression or tension grips. Ammonia or smelling salts help bring focus and intensity to big attempts. Clothes help you feel and perform better. Clothes really are helpful strength equipment. A timer or watch can ensure that you don't waste time in the gym between sets and make the rest time consistent. This is especially important at a public gym or if you're a coach, because the lifter isn't paying you to tell them stories. Last but probably not least for most people is something to help with climate control, specifically heating or cooling your gym. PS - IF YOU'RE INTERESTED IN TAKING ONLINE COACHING FOR A TEST RUN, CHECK IT OUT HERE.  Connect with the hosts Niki on Instagram Andrew on Instagram Connect with the show Barbell Logic on Instagram Podcast Webpage Barbell Logic on Facebook Or email podcast@barbell-logic.com

Something sinister lurks in the woods around Strong Point, draining elves of their strength, energy, and most terrifyingly... their ability to train close to failure.When a mysterious Shadow Wraith begins targeting the village's most dedicated lifters, making them doubt their form and forget their 1RM, Tinsel must face his greatest challenge yet. Can perfect technique triumph over supernatural doubt?Join us for this special holiday episode as we return to the magical village of Strong Point, where we discover that true strength isn't just about moving weight - it's about moving it with purpose, even when facing your darkest fears.You'll learn that:True strength comes from facing doubts, not denying themPerfect form isn't just about the weight - it's about mastery of movementCommunity support and proper technique can overcome any challengeEven elves need to trainPlus, discover why Mrs. Claus's protein sugar cookies finally stopped tasting like chalk.For more about building real strength (supernatural or otherwise), join my FREE email list at witsandweights.com/emailTinsel's Origin Story:The Elf Who Wanted to Improve His Health (and Get Jacked)

Which exercise is better for building your glutes and quadriceps, the barbell squat or the hip thrust? And which is better for improving your jumping and sprinting performance?  Today, we're discussing a new study that looked into these questions. And we follow that up by answering the following listener questions on hip thrusts versus squats: Why do training discussions always seem to be either or, never both? If I'm only gonna do one of them for a big beautiful butt, which one? Is it productive to do both in the same workout? I don't like hip thrusts. What is the best foot position to make squats hit the glutes more? My coach programs squat myo-reps sets, (30 reps @ 70% 1RM). How can I get her to stop? Lastly, check out the free fitness advent calendar in our workout tracker app StrengthLog! It's live now and gives you a new workout every day up until Christmas Day.  *** Do you like what you hear so far? Please leave a five-star review in your podcast player. And hit that follow button! You can also follow us on Instagram. You'll find Daniel at @strengthdan, and Philip at @philipwildenstam. Become a part of our community on Facebook here. *** This podcast is brought to you by Styrkelabbet AB, Sweden. To support us, download the world's best gym workout tracker app StrengthLog here. It's completely ad-free and the most generous fitness app on the market, giving you access to unlimited workout logging, lots of workouts and training programs, and much, much more even if you stay a free user for life. If you want a t-shirt with ”Train hard, eat well, die anyway”, check out our shop here.

If you want to become really strong, you'll also need to become bigger. But how much does your muscle mass correlate with your strength levels? And how should you train to optimize either one? This is a fascinating topic. To kick things off we have a new study examining the correlation between chest muscle thickness and bench press 1RM. Yes, yes, we know. Every person who confuses correlation with causation ends up dying. But hear us out! To broaden the discussion, we also answer a bunch of great questions from you guys and gals. *** Do you like what you hear so far? Please leave a five-star review in your podcast player. And hit that follow button! You can also follow us on Instagram. You'll find Daniel at @strengthdan, and Philip at @philipwildenstam. Become a part of our community on Facebook here. *** This podcast is brought to you by Styrkelabbet AB, Sweden. To support us, download the world's best gym workout tracker app StrengthLog here. It's completely ad-free and the most generous fitness app on the market, giving you access to unlimited workout logging, lots of workouts and training programs, and much, much more even if you stay a free user for life. If you want a t-shirt with ”Train hard, eat well, die anyway”, check out our shop here.

Thoughts on Rogue Invitational. Scaling workouts for kids. Cheat meals. Linchpin monthly fitness tests. Running. Defining "interference". Do "active" people still need to workout? Is warming-up necessary? When/how to establish a 1RM. Pacing on "Not For Time" workouts. How to build up training volume. When to use a sled.

This episode includes 35 pieces of advice I'd give my 21 year old self as a now 35 year old former Green Beret to experience success and smooth sailing throughout my preparation and career.While this advice is technically biased towards aspiring SOF, I believe it's applicable to anyone looking to achieve big things and any arena. The topics discussed include:1) You're doing enough. Training more will only detract from your progress2) BB Squats grind your shoulders? Here, try this safety squat bar! (You'll thank me in a decade)3) Your bench press 1RM isn't tested at selection. Just be sure to train/overload the push pattern.4) Your deadlift 1RM isn't tested at selection. You should still hinge, but what's your 5 mile time?5) Being an athlete is great. Sustain! But what are your character flaws and plan to bring them up?6) Do strength and conditioning...separately most of the time. Do less cardio with weights.7) You like using machines? That's fine. They're great training tools and not impure!8) If you keep doing burpees while the rowers and bikes collect dust, you'll be embarrassed in 14 yrs9) Steve Prefontaine's mindset is great for motivation, but not great for optimal run progress10) 12 beers, 9 slices of pizza & late night meat in tube form is not an optimal carb load strategy11) Instead of ‘training the hangover out of you' try avoiding them in the first place12) The things that instill a sense of fear are the things you need to be pursuing13) You're always going to feel under-prepared. Embrace it and go perform anyway14) You should prioritize full ROM lifting instead of 1/2 assed ‘mobility work' and shortened partials15)Have more conversations with strangers. “Hi, how are you?, Good thanks” Doesn't count.16) Your running background helps, but it's not everything. What's your 12 mile ruck time?17) You need to get uncomfortable more. Brutal training isn't everyone's comfort zone, but it's yours, so that doesn't count. Find something else18) Rest days don't set you back. They do the exact opposite. Take them19) You hate rest days? Your adult life is going nowhere if you only do things you enjoy. Even more reason to take them!20) Practice being socially comfortable without booze. It'll pay off in ~12 years when you quit21) You're a little too lean. You're gonna be cold if you go in the winter. Eat another burger22) You feel your quads more on a belt squat than a back squat because your femurs are really long. Use the belt squat, it's ok!23) Read more books. Listen to books/podcasts on long drives instead of solely music24) Scroll less. Watch less nefilx.25) Sleep matters, even when you're young. Stop treating it like an inconvenience26) Just because you were born in the same town as someone or drank at the same bar as someone doesn't mean you're required to be friends27) Hang out with people who push you to be better and share your general disposition in life28) Find someone who has been where you want to go and learn from them29) Party less. If you succeed in this endeavor, it'll be despite of your lifestyle, not because of it30) Nutrition shouldn't be an afterthought. You'd perform better if you ate better31) plain water on long runs and rucks is slightly better than nothing (at best). Try some carbs & salt32) Learn about more things than just fitness and your day job33) Be more present. Thinking about the future is a great feature, but doing it 24/7 will drive you insane34) Your parents will advise you based on what they think is best for you, but that doesn't always coincide with what actually is best for you (ly Mom)35a) Just because you can do something, doesn't always mean you should35b) Anytime you hear ‘you should' or ‘you shouldn't' from someone, pay attention. It could mean you're onto something extraordinary if you do the op

In this episode we dive deep into one of the most essential lifts in any strength training routine—the back squat. Whether you're stuck at a 1RM plateau or looking to improve endurance and muscle growth, we've got you covered. Matt shares actionable strategies to help you push past your limits and level up your squat game.We'll explore how squat variations, targeted accessory work, and techniques like cluster sets that can help you finally break through that plateau. Learn how to build endurance with tempo squats, high-rep back-off sets, and circuits to boost your overall work capacity. Plus, we'll discuss how to target and tone your glutes and hamstrings for muscle growth while gaining overall strength with progressive overload and structured strength phases.Key Topics:• Breaking 1RM Plateaus• Building Squat Endurance• Glute & Hamstring Hypertrophy• Progressive Overload & Periodization for StrengthRED WOLF CROSSFIT | CrossFit Gym In Huntington Beach, CAMatt Banwart (@redwolfmatt) • Instagram photos and videos

It's time to wrap up the mini-series on training for bigger arms, with your best questions on how to succeed. Should you, for instance, train your arms daily for better gains? And how do you train if one of your arms is in a cast because it's broken? You guys had so many good questions today! See the timestamps below. And don't miss the last one, where we discuss muscle asymmetry between the left and right arm. Having one arm that's bigger and stronger than the other one, is quite a common worry out there … Timestamps: 03:15—Question 1: Is it counterproductive to train arms every day? By that, I mean to train them hard and with high volume—not just a few reps after the regular training. Some believe that it is not possible to overtrain the arms. 09:30 – Questions 2 & 3: What has more visual impact, big biceps or big triceps? And how much of a difference do the shoulders make for the appearance of the arms? 12:25 – Question 4:  Please give us some fun and effective exercises for the forearms! 17:50 – Question 5: Is it possible to train your arm to prevent tearing the bicep tendon while deadlifting? 22:00 – Question 6: How should you train if you have a broken arm? 26:40 – Question 7: When doing overhead triceps extensions I get a cramp in my left rotator cuff. Is that because of mobility issues, and will it disappear if I just continue doing this movement? 30:30 – Question 8: What is the best exercise method to increase 1RM in barbell bicep curls? 35:50 – Question 9: I'm 79 years old and I have, against all odds, managed to build substantial biceps and triceps muscles after 5 years of strength training. The problem is that I got bigger muscles in my left arm. I'm right-handed and can handle more with that arm. Should I do more reps with the right arm to trigger those muscles more? *** Do you like what you hear so far? Please leave a five-star review in your podcast player. And hit that subscribe button! You can also follow us on Instagram. You'll find Daniel at @strengthdan, and Philip at @philipwildenstam. Become a part of our community on Facebook here. *** This podcast is brought to you by Styrkelabbet AB, Sweden. To support us, download the world's best gym workout tracker app StrengthLog here. It's completely ad-free and the most generous fitness app on the market, giving you access to unlimited workout logging, lots of workouts and training programs, and much, much more even if you stay a free user for life. If you want a t-shirt with ”Train hard, eat well, die anyway”, check out our shop here. If you are a strength and conditioning coach or a personal trainer, please check out StrengthLog Coach, our online software for online coaching.

In today's episode of The Female Fitness Podcast I have the pleasure of being joined by Dr Ash Cox who is the clinical lead at Red On, an Epidemiologist, Researcher, and Performance Analyst. Myself and Bec were introduced to Ash through the Red On event that we went to in Liverpool, and subsequent fitness testing that we had done over there (lactate threshold, back squat 1RM, vertical jump, and hand grip test). Today we chat about the fitness testing above and what the results mean/how they can be used in practice. We also discuss RED-S/the female athlete triad and the consequences of insufficient energy availability, whether there should be differences when it comes to programming between the sexes, whether we should program in line with the menstrual cycle, and so much more Whether you're a coach or someone interested in learning more about training for your own personal development this podcast is for you! Thank you so much for listening as always. I'd LOVE to hear from you whether this is your first listen or you've been here for years, so please drop me a message on instagram if you have any questions, requests, or feedback. I'd absolutely love to hear from you! Where you can find Ash: @dr_a_cox on IG @redonpc Resources: Athlete diet index tool: https://sportsnutritionassessment.com/adi/ Nutrition knowledge tool: https://sportsnutritionassessment.com/peaks-nq/ BJSM RED-S paper: https://bjsm.bmj.com/content/54/7/369 Female Cycle Training Considerations: https://journals.physiology.org/doi/full/10.1152/japplphysiol.00346.2023 See you next week! Email: danni@thefemalefitnesscollective.com

- This is the ultimate guide to optimizing your experience with btwb.- Jake works for btwb & is a subject matter expert. - Pat asked the community for their top questions about the btwb app.- Jake answers every question in detail, including doing a screen share when needed, to ensure everything is crystal clear.- Topics covered are:- What is Tempus & how to use it.- C2 Rower & Rogue Air Bike integration with Tempus.- What sort of workouts function with Tempus?- Logging/switching from pounds to kilograms.- Workout “notes”.- What happens if you do a workout on a different day than it was prescribed?- Transferring data from other platforms to bwtb.- Explaining “Gym Association” & how to update it.- How to look up PR's for lifts, movements & workouts.- How to find % for lifts & estimate your 1RM.- What happens if a repeat workout does not show up for comparison. - The movement milestone feature.- If a movement uses 2 dumbbells, do you log the weight of 1 dumbbell or both dumbbells?- Lifetime PR vs improvement from last time vs lifetime average data.- How to add a location to a workout.- How to add a photo to the background of a workout & share it.- How to move workout days.- Synchronizing features between the btwb mobile app & browser.- Can you share your btwb account/profile as a public link?

Dr. Dustin Jones // #GeriOnICE // www.ptonice.com  In today's episode of the PT on ICE Daily Show, join Modern Management of the Older Adult division leader Dustin Jones as he compares & contrasts the different roles of heavy & light lifting in the scope of geriatric rehabilitation. Take a listen to learn how to better serve this population of patients & athletes, or check out the full show notes on our blog at www.ptonice.com/blog. If you're looking to learn more about live courses designed to better serve older adults in physical therapy or our online physical therapy courses, check our entire list of continuing education courses for physical therapy including our physical therapy certifications by checking out our website. Don't forget about all of our FREE eBooks, prebuilt workshops, free CEUs, and other physical therapy continuing education on our Resources tab. EPISODE TRANSCRIPTION DUSTIN JONESWelcome to the PT on ICE Daily Show brought to you by the Institute of Clinical Excellence. My name is Dr. Dustin Jones with the Older Adult Division and today we're going to be talking about heavy versus light loads, particularly in geriatrics. Which one is better? Is there a certain time, place, person that we may want to use heavy versus light? I want to take a dive into the research and some of the themes that we're seeing in the literature and also just from experience in clinical practice and in fitness. of how we want to think about these different types of load because to be very honest we have a big bias here at at ICE I would say and then definitely in the MMOA division where you will hear us talking about the need to push for higher intensities right especially with our professional pandemic of under dosage where we have individuals that are not being challenged and have the ability to change right like this is a big big issue and something that we really need to speak to and it's very easy to mix that message with that higher amounts of load heavy load is the only way to go and that could not be further from the truth all right so let's kind of get into the pros and cons of you know heavy resistance versus lighter resistance and when we may want to use these because it's really important to be very thoughtful in your approach of applying load to individuals I wanna start with talking about some of the advantages of lighter resistance training. That's the one that we typically associate, oh, that's under dosage, or that's too easy, or that's not gonna be that effective, right? That's not necessarily the case. So when we think about light resistance training, lighter loads, you know, maybe 40, 50% of someone's estimated one rep max, if you're doing those types of calculations, Those loads are really, really great for introducing movement. I think we can all agree that if we have individuals that haven't exercised before, that are relatively new to a movement, have a lot of fear on board, maybe a lot of irritability, that a lighter load is going to be easier to get the party started, if you will, with those individuals. And for some, it may be first set where you're doing a lighter load, check the box, things are looking good, and then we're going to progress to a heavier load. But in some settings, and I'll speak for home health at least, that's where most of my experience is, is that takes weeks and sometimes even months with individuals where we are doing somewhat of a lighter load before we really have a green light to really progress to a relatively heavy load with certain individuals. So introducing movement, I think light resistance training is a great place, a great tool and time to use that. I also mentioned irritability. When we have folks that are highly irritable, A heavy load is not necessarily a great situation, right, for those individuals. They'll often increase irritability and the behavior of those symptoms. They want to be respectful of that irritability and often lighter loads can allow us to introduce movement and helpful movement and activities without causing a big increase in their symptoms or a change in the behavior of their symptoms. So introducing movement, high irritability, those are great places. Another great place to introduce or use lighter resistance training is when we're really focused on movement velocity, of really creating speed with a particular movement, which in geriatrics, oftentimes, it's very helpful when we're working on reaction timing, for example, or performing movements that require a lot of speed, like stepping strategies to regain balance, for example. the lighter loads are gonna allow them to move quicker than if they were bogged down with the super heavy loads. We can use that in our training. Light resistance training also improves strength and hypertrophy as well. There is a lot of kind of mixed literature of showing that, man, heavy resistance training is kind of the gold standard, right? If we're wanting to get people really strong, if we're wanting to improve muscle mass as well, like we gotta lift heavy loads. but particularly in older adults and deconditioned older adults that they can see improvements and significant improvements in strength and hypertrophy with relatively lighter loads, 40, 50, 60% of their 1RM. Now, oftentimes you have to adjust the other variables of dosage, right? Typically higher volume, but we can see an improvement in strength and hypertrophy in older adults, particularly deconditioned older adults with light resistance training. And that's really good news. I think it's really helpful, especially if you're in a more acute setting, you're in home health, acute care, SNF, Those types of settings, the lighter resistance is typically more accessible to these individuals and we can still get benefits from it. So I hope you can see some of the value of lighter resistance training. There are certain times and places and people where we are going to want to use light resistance training over heavy resistance training. Now let's talk about heavy resistance training. What's some of the evidence showing and theme showing of where that really stacks up? What are the benefits? The obvious one is strength and hypertrophy. Most of the literature It's going to be looking at improving strength, improving hypertrophy is with heavier loads, you know, usually that 80-85% of someone's one rep max, you're going to see really good results with a lot of the individuals if you can be able to apply that. One thing that is not often discussed and why you'll often see the MOA faculty use, give a little bit more preference to heavy resistance training is the stimulus it will give to bone mineral density. that heavier loads are going to be a greater stimulus to improve bone mineral density than lighter loads. Most of the research that's showing pretty significant changes or a reduction in decline in bone mineral density are usually doing resistance type activities in higher percentages of someone's one rep max in the 80s, 85% for example. So bone mineral density is a huge one and that's why we'll often use it somewhat preferentially with folks when we can apply it. Another big one, and this is purely anecdotal and from what I've observed working with lots of folks, is the confidence piece. Introducing light resistance training can help build confidence, right? It can get people moving. They can start to do things that they didn't think were possible or what they thought they'd be able to do. initially, but once we get past a certain point, heavy loads are going to be the only tool to really change people's perceptions of themselves. There is nothing like, and this is in my experience so purely anecdotal here, but there is nothing like lifting a relatively heavy barbell off the ground and doing a heavy barbell deadlift with someone that perceived that they are weak, that they're old, that they're fragile, that they're slow, that they can't improve, they can't change. That is such a powerful tool for these people to improve their confidence, but change the perceptions of what they're truly capable of doing. And this has so many ripple effects, right? If I am able to deadlift my body weight, for example, and I'm absolutely shocked and surprised, usually for a lot of members of Stronger Life, a gym for folks over 55 in Lexington, that's where I'm working, it's usually the 100-pound mark. If people can deadlift over 100 pounds, it just blows their mind, and many of us know, like, 100 pounds, that's okay, cool, awesome, but can you do your body weight? Can you do two times your body weight? But for 100 pounds, for some reason, for these individuals, it just, like, kind of, flips the switch, and then they start to think of other activities in a different light. They start to see, well, if I could do that, a hundred pound deadlift, man, going to Lowe's and getting my own bag of mulch is no problem. I don't need help. I can handle that myself. I don't need to go ask Bob across the street to do this for me at my house. I can handle that. Oh, that trip that I wanted to do, I may be strong enough to do that now. I may be able to do X, Y, and Z. Oh, I'm more confident in maybe being able to take care of my grandkids because I know I can pick up 100 pounds off the ground. It has a ripple effect of how they perceive all kinds of different situations. And what I've observed is that behavior often changes, hobbies often change, leisurely activities often change, and overall their life becomes better and more rich and more lively all from an exercise, right? I shouldn't say all, but it's a very profound moment. So heavy resistance training does a great job of achieving that. Another reason heavy resistance training is very, very beneficial, especially in the context of rehabilitation, is it minimizes a detraining effect. So if I'm performing light resistance training over a period of six weeks, eight weeks, for example, I will likely have more of a detraining effect. I will likely lose more of the gains that I've received over that eight week period. I will lose more of that after I'm done, as opposed to if I were lifting heavy weights the whole time. So if you are working with individuals where you're not sure what's going to happen upon discharge, What are they going to do? Are they going to start that exercise class down the road? Are they going to watch that YouTube channel, fitness channel that you recommended? You don't know, right? Are they going to do that home exercise program? It's all up in the air. You're not really sure. We can use heavier loads. to typically get more results, especially related to strength, especially related to functional capacity, related to transfers and independence, we can use heavy resist strain to get more progress over that period of time and they're going to have less of a detraining effect upon discharge and they will maintain their gains for a longer period of time. For me, in the context of home health, this was absolutely crucial, that if I was pretty sure that whenever I discharged Doris, and I was probably gonna see Doris within five, six months, I needed to account for that five to six month period. Doris, I need to get you as fit as possible in this eight week period before we're gonna discharge. So I'm gonna give preference to heavier resistance training as soon as I can apply it with her situation. It'll minimize that detraining effect, all right? So there's lots of different reasons, but I hope you can appreciate the benefits of light resistance training, of when you may want to use it, what situations is it really helpful, but then also for heavy resistance training. There's certain situations where, yeah, we definitely need to avoid light weights and stick with heavier weights. It's very nuanced. There's a right time, there's a right place, there's the right person. We're going to apply these different types of load or amounts of load. We can also appreciate that oftentimes it's overlapped, right? There's going to be times where I'm doing heavy load and lighter load in the same program. They can coexist. And this is why at any ICE course, you're often going to hear us talk about and not or. That we're not here to be dogmatic. We're not here to polarize. We're not here to say, you know, this is absolute garbage. You only need to stick with this particular intervention. That is very rare in our profession of rehabilitation and fitness that oftentimes it's an and not or approach. And that's definitely the case whenever we're talking about the amount of resistance that we're applying to our individuals.SU SUMMARY So let me know your thoughts. Any other scenarios, situations I didn't touch on? I didn't even talk about tendon health, soft tissue, related adaptations to resistance training. Drop some of your thoughts and some of your experiences while using light versus heavy resistance training and geriatrics in the comments. YouTube, hop on Instagram, we'll talk there. But we appreciate you all for watching, for listening. I want to mention a few MMOA or Modern Management of the Older Adult courses that are coming up. We have our certification that is for folks that have taken all three courses. Our Level 1, which is going to be starting August 14th, that's eight weeks online. Then our Level 2 that's starting October 17th, that's eight weeks online as well. And then our live course. So all three of those culminate in the ICE certification for older adults. Our live course is coming up too that I want to mention. This weekend, Victor, New York is going to be going down. Jeff Musgrave is going to be leading that one. It's going to be an awesome crew up there in upstate New York. And then the following weekend is our big MMOA Summit. This is where all the MMOA faculty descend. In Denver, Colorado, we do this one time a year where we all come together, have an absolute blast. We do a lot of activities, hikes, we'll have a big cookout pool party with all the students afterwards. So if you're in the Denver area looking for something to do next weekend, we'd love for you to join that course. All right, y'all have a good rest of your Wednesday and I'll talk to you soon. OUTRO Hey, thanks for tuning in to the PT on Ice daily show. If you enjoyed this content, head on over to iTunes and leave us a review, and be sure to check us out on Facebook and Instagram at the Institute of Clinical Excellence. If you're interested in getting plugged into more ice content on a weekly basis while earning CUs from home, check out our virtual ice online mentorship program at ptonice.com. While you're there, sign up for our Hump Day Hustling newsletter for a free email every Wednesday morning with our top five research articles and social media posts that we think are worth reading. Head over to ptonice.com and scroll to the bottom of the page to sign up.

We have questions for Niki Sims (and she has answers)! Learn more about Niki, her thoughts on training and life, and her goals. Questions for Niki Sims: Training, Success, & Motivation Andrew asks Niki an assortment of questions. What is a particularly memorable success story from one of your clients? A story that stands out (and there are more, but this one jump into her head) is a daughter of a client who started to lift. Her family lifts, and so she started to lift. Niki could tell something was off, but her client was not talkative. Finally, the client told Niki her back was hurting. Niki change the training and let her know training should not hurt or be something you don't look forward to. Now, she loves training, she is into it, and you can see the different in her videos. How do you stay motivated to train consistently and what advice do you give to those struggling with motivation to train?  For Niki, this has become the favorite part of her day. She has tailored the time and space to what she wants. She has removed things she does not want. If a lift is painful, she takes it out. She has her own home gym she loves. This time is a time without work (except work against gravity). You should make this as fun and enjoyable and comfortable as you can - this includes the exercises you are doing but also the space, music, and more. Questions for Niki Sims: Goals, Mentors, & the Future Niki and Andrew continue. What are your personal fitness goals and how are you working toward them?  Niki is working on her chin-ups, both 1RM and AMRAP. Besides this, she wants to consistently train four days a week with fun training sessions to get more meat on her body. Additionally, she learning how to eat to support this. Who are some of your mentors in the fitness industry?  Matt Reynolds has helped, but especially when it comes to learning about the business side of the industry. Niki las learned much from Andrew Jackson on how to organize work to be more effective and efficient. Gillian Ward, Niki's coach, has been a huge mentor, from whom Niki has learned a ton. Lastly, Niki loved to see how Dan Campbell of the Detroit Lions infused passion into the everyday work of the team. Where do you see the industry heading in the next 5-10 years? Gyms will get better and better, especially in terms of equipment. AI programming will mean less manual input but more data. You will be able to go into a gym with your program and not have to enter anything manually. You will know exactly what is available in the gym in your App. These are questions for Niki Sims. Check out the Barbell Logic podcast landing page. Get Matched with a Professional Strength Coach today for FREE! No contract with us, just commitment to yourself: Start experiencing strength now: https://store.barbell-logic.com/match/ Connect with the hosts Matt on Instagram Niki on Instagram Andrew on Instagram Connect with the show Barbell Logic on Instagram Podcast Webpage Barbell Logic on Facebook Or email podcast@barbell-logic.com

Powerlifters use techniques to milk every last kilo out of their bench press, including wide grips, tightly wound wrist wraps, leg drive, and – the most hated technique in the comment section – an arched-back to reduce the range of motion. Indeed, it can get so heated in the comments it likely even influenced an IPF rule change last year. But how many kilos does an arch really give you? How many bench pressers did this rule change impact, and was there really a need for the rule changes? Further, why do we apply a different standard for what is considered “cheating” to different lifts or athletic movements, like technical manipulation in high jump, or weightlifting? In this episode you'll get the full complement of the Iron Culture themes: we discuss the current culture around the IPF rule change and contemporary perspectives on arched bench press, the history of the clean and press in Olympic weightlifting up to 1972 which has some very interesting parallels, and finally a recently published study which attempted to quantify how much an arch increases bench press 1RM. 00:00 Intro to an episode about when Powerlifting was Powerlifting 03:33 The good old IPF and their regulations 08:40 The bench press rule change 15:23 The motivating factor for the rule change 20:01 Trexler's technique and thoughts on the rules Barbend article: https://barbend.com/ipf-bench-press-rule-change-2023/ 26:22 The history of Olympic weightlifting and Powerlifting and the change in rules 38:39 The Fosbury flop and the perception of different movements and innovations 44:52 Athletes finding ways to maximise performances within rules  57:16 A recent study on arching in the bench press Bartolomei 2024 Flat-Back vs. Arched-Back Bench Press: Examining the Different Techniques Performed by Power Athletes https://pubmed.ncbi.nlm.nih.gov/38551927/ 1:05:38 The nature of the fragile ego and the final point on the perspective of the spectator

Resistance training is essential in menopause. It is supportive of your hormones. It's an endocrine organ. It supports blood sugar levels, moods and more! All inside! Are you navigating menopause noticing unfavorable changes in your body composition? This episode of Flipping 50 is your ticket to understanding why muscle matters now more than ever. Discover how resistance training can transform not just your muscles, but your overall menopausal journey, with expert insights and actionable tips. I'm sharing a new study on resistance training to combat muscle loss, increase bone density, and improve metabolic health during and after menopause. The study aimed to identify the most effective resistance training protocols to combat osteoporosis by improving BMD in postmenopausal women. It specifically evaluated the impact of different exercise intensities and frequencies. Resistance training is essential in menopause for maintaining bone density and metabolic health. Questions We Answer In This Episode: Why is muscle mass particularly important for women entering menopause? [00:24:04] How does resistance training impact bone health and help prevent osteoporosis? [00:07:24] What are the best resistance training exercises for women over 50? [00:19:24] How often should menopausal women engage in resistance training? [00:15:54] What are some common misconceptions about weight lifting and menopause? [00:08:54] How can resistance training improve hormonal balance during menopause? [00:20:44] The research concluded that for postmenopausal women, resistance training at moderate intensity, conducted three times a week, offers the best outcomes for increasing BMD. This protocol should be integrated into fitness routines to effectively manage and mitigate the risks of osteoporosis in this population. Monday and Friday 10 repetitions (80%) Wednesday 16 repetitions (65%) - unilateral work Might be an ideal combination to provide stimulus without endocrine disruption (cortisol/adrenals/thyroid) Objectives The study aimed to identify the most effective resistance training protocols to combat osteoporosis by improving BMD in postmenopausal women. It specifically evaluated the impact of different exercise intensities and frequencies. Methods Studies assessed resistance training's impact on BMD. The studies were categorized by exercise intensity (high, moderate, low) and frequency (high frequency of three days per week and low frequency of two days per week). Findings Overall Effectiveness: The meta-analysis found that resistance training is beneficial in increasing BMD in postmenopausal women, particularly at lumbar spine and femoral neck sites. Intensity and Frequency: Moderate-intensity training (65%–80% 1RM) performed three times a week was most effective in improving BMD. This regimen provided a balance that was intense enough to stimulate bone density improvements without the risks associated with high-intensity training. Comparison of Protocols: The study revealed that while all resistance training positively impacted BMD, the moderate intensity at a higher frequency provided the most significant benefits. Statistical Analysis: Data were analyzed using network meta-analysis, which allowed for comparison across multiple interventions. The results suggested that moderate-intensity, high-frequency training was superior to other combinations in improving BMD. Conclusions The research concluded that for postmenopausal women, resistance training at moderate intensity, conducted three times a week, offers the best outcomes for increasing BMD. This protocol should be integrated into fitness routines to effectively manage and mitigate the risks of osteoporosis in this population. Monday and Friday 10 repetitions (80%) Wednesday 16 repetitions (65%) - unilateral work Might be an ideal combination to provide stimulus without endocrine disruption (cortisol/adrenals/thyroid) Reference: "Comparative efficacy of different resistance training protocols on bone mineral density in postmenopausal women: A systematic review and network meta-analysis" by Z Wang et al. (2023) examines various resistance training regimens and their effectiveness on bone mineral density (BMD) in postmenopausal women. Resources: Stronger 12-Week Program: https://www.flippingfifty.com/getstronger Other Episodes You Might Like: 21 Ways to Optimize Your Workouts After 40: https://www.flippingfifty.com/optimize-your-workout/ Science that Makes Exercise Essential in Menopause: https://www.flippingfifty.com/exercise-essential-for-menopause-health/ 21 Reasons Strength Training Should Be Mandatory After 50: https://www.flippingfifty.com/weight-training-should-be-mandatory/

We discuss why and how lifters should do cardio: what is most effective and why include it in your program at all? We answer these questions and more. Why and How Lifters Should Do Cardio: What is Cardio? Cardio is the term for those activities that raise your heart rate and stress your cardiovascular system. Another term - the term we prefer - is conditioning. Conditioning tends to come more with the idea of a purpose, like training versus exercise. Cardio is more something you should do to get out of breath and sweaty. There are three general reasons people do cardio. Weight loss: Cardio is not a great way to lose weight or get leaner. Rather, focus on nutrition, lift to create a signal for muscle growth, and generally be active. Performance: Conditioning helps you perform your sport or activity. For most clients, this means not feeling so out of breath when they play with their kids, go for a hike, or perform other physical activities then enjoy. Health: You may perform cardio to be generally more healthy, especially your cardiovascular system. Why and How Lifters Should Do Cardio: Energy Systems Cardio encompasses three energy systems. Aerobic: This is low-intensity, long duration. You are almost certainly primarily using your aerobic energy system now. This encompasses normal life along with low-intensity exercise, such as walking or an easy jog. You oxidize fat and carbohydrates. Glycolytic: Medium-intensity, medium duration (~10s - 2 minutes). You use this for things such as running intervals. You break down carbohydrates. Phosphagen: High-intensity, short duration (~10s or less time). You use this for short bursts, such as a 50m sprint, a jump, or a 1RM effort. This uses ATP readily available in your muscles. Conditioning for lifters will typically stress the aerobic and glycolytic energy systems, as lifting stresses the phosphagen system (and the glycolytic as well). Why and How Lifters Should Do Cardio: Conditioning for Strength Athletes Most lifters will want to incorporate some easy aerobic activity and then high-intensity interval training (HIIT). For the aerobic activity, things that simply get you active suffice. This can mean walks. If you enjoy other activities, such as swimming, running, or biking, by all means do those in Zone 2. To include intervals, you should perform low-impact, low-skill activities for relatively short durations repeatedly a few times a week. This can look like accessory circuits at the end of your workouts, hill sprints, prowler pushes, or some type of machine intervals (bike, rower, elliptical, etc.). Why and how lifters should do cardio depends, but there are some general principles and best practices that make sense for your performance and health. Check out the Barbell Logic podcast landing page. Get Matched with a Professional Strength Coach today for FREE! No contract with us, just commitment to yourself: Start experiencing strength now: https://store.barbell-logic.com/match/ Connect with the hosts Matt on Instagram Niki on Instagram Andrew on Instagram Connect with the show Barbell Logic on Instagram Podcast Webpage Barbell Logic on Facebook Or email podcast@barbell-logic.com

Believe it or not, this is actually a (somewhat) nuanced episode.Read the research yourself:Steele et al. (2022) Most people self-select loads that are too light to stimulate significant strengthening hereAt 55% of your 1RM you can do about 21 reps hereAt loads of 55% of 1RM you need to be within a few reps of failure to stimulate significant strengthening hereWant to know how to REALLY strengthen your clients, and increase their flexibility, movement control, and reduce pain? Check out the course guide for my Clinical Certification hereThis podcast uses the following third-party services for analysis: Chartable - https://chartable.com/privacyAdBarker - https://adbarker.com/privacy

An introduction of membership tiers to the Biblical Anatomy podcast is the new norm. The memberships will include three tiers: Share it, Show it, and Do it, each corresponding to different levels of engagement and support. Additionally, the full podcast will now be accessible only through memberships, with different levels offering varying benefits. Note the tiered benefits below:Membership TiersShare It (FREE)The Biblical Anatomy podcast 'Share It' membership tier provides early access to the original podcast.Early Access RSS feedPresent Questions to the PodcastShow It ($12/month)The Biblical Anatomy podcast 'Show It' membership tier provides early access to the original podcast and exclusive access to the updated podcast.Early Access RSS feedPresent Questions to the PodcastExclusive Access RSS feedDo It ($212/month)The Biblical Anatomy podcast 'Do It' membership tier provides early access to the original podcast, exclusive access to the updated podcast, and 1:1 coaching.Early Access RSS feedPresent Questions to the PodcastExclusive Access RSS feedTwo 1:1 Coaching Sessions (30 minutes each)Support Biblical Anatomy Sign up via the Biblical Anatomy Academy link to the Biblical Anatomy podcast memberships.https://podcast.biblicalanatomy.com/supportMoreover from the aforementioned membership tiers, servant-host Daniel Miller also discusses creating a home gym, emphasizing the benefits. He suggests starting with a foundational barbell or adjustable dumbbell set. The servant-host shares personal experiences and preferences. To that end, his home gym has grown from a single barbell to a fully functional gym for two. He endorses patience with the growth of a home gym and creativity with the implementation of exercises without traditional equipment.Breaks in exercise are also focal to the episode, as the servant-host discourages believing the nonsense that length breaks destroy physiological progress, noting that personal records have often been achieved after length breaks from a particular exercise. Moreover, due to the wear-and-tear of some of the compound lifts, it is wise to periodize and rest frequently.The servant-host promotes resources available at https://biblicalanatomyacademy.com including a one-repetition maximum calculator, acquired at https://biblicalanatomyacademy.com/1RM, and a program template, acquired at https://biblicalanatomyacademy.com/template and concludes with Matthew 6:19-21 to close the episode.

The Biblical Anatomy podcast delves into the topic of protein synthesis from a nutritional standpoint. While not a registered dietitian, servant-host Daniel Miller, well-versed in exercise science, shares insights on nutrition's significance in sports and health. He cautions against misinformation regarding protein consumption, particularly emphasizing the complexities surrounding protein powders and suggesting further exploration of supplements and their regulation.To that end, the servant-host stresses the importance of education in decision-making and aims to share his expertise. He explains muscle protein synthesis, from an exercise science perspective, and provides general protein intake recommendations, advising 1.3 to 1.5 grams per kilogram of body weight, with additional guidance for weightlifters and bodybuilders. He underscores the need to rely on trusted sources and encourages personal research, offering help in understanding scientific literature through training and coursework.As the episode progresses, the role of supplements, particularly protein powders, are cautioned. The servant-host shares personal experiences with supplements and concludes by highlighting the importance of treating the body with care, referencing 1 Corinthians 6:19-20. The podcast promotes resources available at https://biblicalanatomyacademy.com including a one-repetition maximum calculator, acquired at https://biblicalanatomyacademy.com/1RM, and a program template, acquired at https://biblicalanatomyacademy.com/template. Further fitness program templates and tools are accessible by providing contact information on the website https://biblicalanatomyacademy.com.

In this snack time episode, Dr. Ro discusses the importance of tracking performance in training and introduces various metrics to monitor progress. He emphasizes the significance of compliance and readiness, highlighting the need to consistently show up for training and assess one's physical and mental state before each session. Dr. Ro also explains the limitations of relying solely on one-repetition maximum (1RM) as a measure of strength and introduces the concept of repetition maximums and volume as alternative metrics. He concludes by encouraging listeners to track their training metrics and seek further guidance if needed. ________________________   Follow Health Unfiltered Podcast on Instagram: https://www.instagram.com/healthunfilteredpod/    Connect with Ro for exercise and performance coaching: https://www.instagram.com/roihealth/   Connect with Brooke for a holistic root cause approach to health and nutrition: https://www.instagram.com/westnutrition.co/   Logo design by Anne-Claire Houck: https://www.instagram.com/anneclaire_1217/   Intro/Outro music by Kenyadda: https://www.instagram.com/kenyadda/

Servant-host Daniel Miller delves into the body's stress response, detailing its stages - alarm, resistance, and exhaustion. In this episode of the Biblical Anatomy podcast, he highlights the distinction between distress (negative stress) and eustress (positive stress), drawing parallels between physical and emotional stress.The episode emphasizes the impact of stress on glucose utilization and advocates for work-life balance to avoid prolonged stress. The servant-host discusses the importance of recognizing the aforementioned eustress and distress, urging listeners to manage stress effectively.Additionally, the speaker offers expertise in anatomy-related services, such as a one-repetition maximum calculator, acquired at https://biblicalanatomyacademy.com/1RM, and a program template, acquired at https://biblicalanatomyacademy.com/template. Each, along with a slew of supportive materials, can be acquired at the Biblical Anatomy Academy website, https://biblicalanatomyacademy.com.

Daniel Miller, servant-host of the Biblical Anatomy podcast, discusses the benefits of percentage-based lifting in weight training, emphasizing the importance of accurately determining one's one-repetition maximum (1RM). Determining 1RM allows for the successful use of provided Biblical Anatomy Academy templates, intended for ease of use in the calculation of appropriate weights for different exercises.The episode highlights the significance of honesty and effort in lifting and advocates for percentage-based lifting as it removes ambiguity on the path toward exceptional results. The servant-host also emphasizes the importance of monitoring form to prevent injury during activity in any such program.The servant-host suggests variation from week-to-week with one variable (repetitions, sets, rest time, weight, exercise selection, etc.) alteration per program section to maintain focus and better track results. With such a plan of action, one can easily design a year worth of programs, without the absolute need of a personal trainer or strength and conditioning coach.The episode promotes understanding exercise programming basics and offering resources with further assistance through Biblical Anatomy Academy's website, https://biblicalanatomyacademy.com. Free resources include a 1RM calculator, acquired at https://biblicalanatomyacademy.com/1RM, and a program template, acquired at https://biblicalanatomyacademy.com/template.

The podcast explores osteoporosis and its potential reversibility, emphasizing the impact of lifestyle choices on bone health. The servant-host underscores the significance of weight-bearing exercises like running, cycling, yoga, and weightlifting to stimulate bone mineral density and calcium acquisition; highlighting the role of exercise in activating osteoblasts and the role of nutrition in maintaining a calcium-rich diet for bone health.In the episode, the servant-host warns against relying solely on supplements, stressing the importance of obtaining nutrition from natural sources. He also discusses the impact of hormone management, especially estrogen in women, on bone health. Menopause-related estrogen decline makes women more prone to osteoporosis, necessitating a focus on exercise, nutrition, and calcium intake.Life elections such as a sedentary lifestyle and poor diet can also increase the risk of osteoporosis. The servant-host advises consulting a physician for personalized guidance and encourages understanding hormone levels from a trusted source.Additionally, the episode promotes understanding the human body and building muscle, offering resources and further assistance through Biblical Anatomy Academy's website, https://biblicalanatomyacademy.com, including a one repetition maximum calculator, acquired at https://biblicalanatomyacademy.com/1RM, and a program template, acquired at https://biblicalanatomyacademy.com/template.

Daniel Miller, servant-host of the Biblical Anatomy Podcast and servant-founder of Biblical Anatomy Academy, shares his 20-year journey from being a skinny guy to building muscle. He emphasizes avoiding shortcuts and having faith in the process; encouraging beginners to take action and seek advice from qualified individuals.He highlights personal reflections and workout details, acknowledging the inevitability of plateaus in muscle growth and the importance of revisiting resources for guidance. The episode stresses the need for incremental changes in workout routines, without obsessing on quick fixes and immediate results. Consistency through the implementation of quality programming and the subsequent altering of single variables is pronounced as key. The servant-host also emphasizes the importance of learning from others in the gym and giving back via mentoring those a few steps behind to build camaraderie and brotherhood. Additionally, the author references biblical scripture (Ezek 37:6; 1 Cor 6:19-20) and the role of faith in achieving seemingly impossible goals.As the podcast nears conclusion, the servant-host promotes free resources from Biblical Anatomy Academy, including a one repetition maximum calculator, acquired at https://biblicalanatomyacademy.com/1RM, and a program template, acquired at https://biblicalanatomyacademy.com/template. Listeners are directed to the academy's website, https://biblicalanatomyacademy.com, to access these resources with further support.

Daniel Miller, servant-host of the Biblical Anatomy Podcast, delves into the concept of Biblical Anatomy by referencing biblical verses and scientific evidence. He discusses the work of scientists who converted to Christianity due to overwhelming scientific evidence pointing to God. Highlighted within the podcast is reference to the complexity of the human body, exemplified by the vast amount of information stored in deoxyribonucleic acid (DNA).The servant-host references atheists turned Christians who altered their worldview due to the questioning of how mindless matter could produce beings with such complex capabilities. Furthermore, the servant-host mentions Stephen Meyer's conclusion on the improbability of random interactions producing a single functional protein via the scholastic work of Douglas Axe, emphasizing the unfathomable low odds of this occurrence.Additionally, the servant-host shares their personal journey of physical transformation and their belief in the influence of God in life. Reflection on the professions of his life, including strength and conditioning coach and professor of anatomy and physiology, are accounted.As the podcast nears conclusion, the servant-host promotes free resources from Biblical Anatomy Academy, including a one repetition maximum calculator, acquired at https://biblicalanatomyacademy.com/1RM, and a program template, acquired at https://biblicalanatomyacademy.com/template. Listeners are directed to the academy's website, https://biblicalanatomyacademy.com, to access these resources with further support.Biblical Anatomy Biblical Anatomy website Support Biblical Anatomy Copyright 2024 Biblical Anatomy Academy

Learn the best way to build to a 1RM or Rep Max whether in Olympic Weightlifting (snatch + clean & jerk) or Powerlifting (squat, bench, deadlift).Watch on YouTube: https://youtu.be/l6K5bLVoBvEView All Episodes: https://zoarfitness.com/podcast/Hire a Coach: https://www.zoarfitness.com/coach/Shop Programs: https://www.zoarfitness.com/product-category/downloads/Follow ZOAR Fitness on Instagram: https://www.instagram.com/zoarfitness/Support the show

A meandering chat about dog training turned into an interesting idea for strength training. Trainees are not so different from dogs -- they have different personalities, different motivations, and different "drives" -- and therefore they will respond best to a program that most closely matches their individual traits. An enthusiastic endurance athlete who regularly runs marathons or cycles long distances, for instance, would likely struggle mightilty on a program that calls for them to frequently hit singles or doubles on the big compound lifts. Likewise, an amateur powerlifter probably wouldn't enjoy the burn and sweating of a bodybuilding workout. We could say that in these examples the lifter would be training in inhibition, that is, against the things he enjoys doing.   A better program for compliance (and therefore, better for outcomes in the long run) is one that matches a lifter's natural drive. Endurance athletes still need to lift, but will probably do better with a program focused on 4-5 big compound lifts for sets of 3-5 reps, perhaps only two days per week. Simple and effective for general strength training. This kind of program won't prepare the lifter to hit impressive 1RM's, but it will build muscle, build strength that will carryover to the endurance activities, and won't interfere or take away too much time from the fun endurance training.   If you have big goals, however, you may need to train in an "inhibitory" manner for a while. For the average person, taking your deadlift from 405 to 500 may take a couple years and will definitely require some sacrifice in other areas of physical fitness. You will likely have to cut out all non-lifting sports and physical activites while you train for this, and you may have to gain more bodyweight than you want to for those sports to facilitate the lifting. This is not a bad thing, but you should have an end date if you want to stick to your goals. White knuckling your way through two hard years of training is not going to work for most people.   Understanding your drives can help you setup a program that you will comply with, and because of that compliance, you'll see results and have some fun in the process.     Weights & Plates: https://weightsandplates.com Robert Santana on Instagram: @the_robert_santana   Trent Jones: @marmalade_cream https://www.jonesbarbellclub.com

Dr. Dustin Jones // #GeriOnICE // www.ptonice.com  In today's episode of the PT on ICE Daily Show, Modern Management of the Older Adult division leader Dustin Jones discusses the scary stats of sarcopenia: increased risk of falls, fractures, loss of independence and the list goes on and on. Dustin emphasizes that rehab providers have HUGE opportunity in this department but often leave so much on the table.

Listen in as Dustin shares some new research about Sarcopenia and it's implications for our work. Take a listen to learn how to better serve this population of patients & athletes. If you're looking to learn more about live courses designed to better serve older adults in physical therapy or our online physical therapy courses, check our entire list of continuing education courses for physical therapy including our physical therapy certifications by checking out our website. Don't forget about all of our FREE eBooks, prebuilt workshops, free CEUs, and other physical therapy continuing education on our Resources tab. EPISODE TRANSCRIPTION INTRODUCTION Hey everyone, this is Alan. Chief Operating Officer here at ICE. Before we get started with today's episode, I want to talk to you about VersaLifts. Today's episode is brought to you by VersaLifts. Best known for their heel lift shoe inserts, VersaLifts has been a leading innovator in bringing simple but highly effective rehab tools to the market. If you have clients with stiff ankles, Achilles tendinopathy, or basic skeletal structure limitations keeping them from squatting with proper form and good depth, a little heel lift can make a huge difference. VersaLifts heel lifts are available in three different sizes and all of them add an additional half inch of h drop to any training shoe, helping athletes squat deeper with better form. Visit www.vlifts.com/icephysio or click the link in today's show notes to get your VersaLifts today. DUSTIN JONES Alright Instagram, good morning, good morning YouTube. This is the PT on Ice daily show brought to you by the Institute of Clinical Excellence. My name is Dustin Jones, one of the lead faculty within the older adult division and today we are going to be talking about leaving nothing on the table when it comes to sarcopenia. Leaving nothing on the table when it comes to sarcopenia. We're going to be covering some new literature that looked at the variations of intensity of different exercises with and its impact on sarcopenia and what that means for us as clinicians or fitness providers. Before we get into the goods, I do want to mention CERT-MMOA is rocking. CERT-MMOA is for those that complete our three MMOA courses, our online level one and level two. then our live courses. We have shut things down for the rest of this year but I want to let you know as soon as 2024 kicks off in January we are hitting the road hard. Both of our online courses are gonna be starting that second week of January and then we've got a few courses I want to mention that are gonna be absolutely awesome in that month of January. We got Santa Rosa, California January 13th, 14th. On the 20th, 21st we're gonna be in Greenville, South Carolina the 27th and the 28th we are going to be in Missouri. So we'd love to see y'all on the road. SARCOPENIA So let's talk about this, sarcopenia. So sarcopenia, for those that are not familiar, is age-related loss of muscle mass and strength. Sometimes now you are going to see the word function or physical function be thrown into that definition, but by and large, most of the time when you see this, it is age-related loss of muscle mass and strength. This is very important for every single person listening to this podcast because the vast majority of y'all are treating older adults in some way shape or form. But what we're seeing is that the term sarcopenia is starting to apply to individuals that may not have that older adult tag on them. Maybe those folks that are south of 65, maybe those folks that are in their 50s, sometimes even their 40s that are gonna qualify based on the criteria of sarcopenia. So this is a big issue and it impacts a large, broad audience. Just some stats, just so you are aware of how this could impact the folks that you're serving. 10 to 40% that's a wide range, but estimates are saying that 10 to 40% of community dwelling older adults have sarcopenia. All right. So 10 to 40% of folks, independent older adults that are walking amongst this, out in the community walking into your outpatient clinic would be categorized as having sarcopenia. And we would argue that that number is largely artificially low, that there may be even more. If you are a clinician that is working in a more acute setting out of the community, right, like acute care, home health, skilled nursing facility, this number goes up exponentially. So for you all, the vast majority of individuals, particularly older adults, would fall into that category of having sarcopenia based on the diagnostic criteria. So all to say, a lot of folks across the whole healthcare spectrum would fall under this category. SARCOPENIA: WHAT'S THE BIG DEAL? Now why is this a big deal? This is a big deal because if you have that label sarcopenia, you are at 60% increased risk of falling, If you fall, you're at an 84% increased risk of having an injurious fall or with a fracture. Those are big statistics, and we know the negative implications of those health outcomes. It is a big deal. It is an absolutely big deal, and it's important for us to understand how big of a deal this is, but then also to know what to do with it, all right? And this is where this new research, this new literature that was just published comes into play. There's a recent systematic review and a network meta-analysis that was published in the European Review of Aging and Physical Activity that looked at randomized controlled trials that use exercise in different intensities of exercise and how that impacted different outcome measures with folks that have sarcopenia. So they found that there were about 50 randomized controlled trials that totaled of about 4,000 participants. And all of these studies looked at the following outcomes. They looked at muscle mass, which we're usually measuring with something like a DEXA scan, right? Muscle strength tested by hand grip strength, chest press, and then a leg press on a machine. And then physical function, functional outcome measures, five times sit to stand, 30 seconds sit to stand, timed up and go, short physical performance battery, which is, you'll commonly hear us refer to it as the SPPB, the six minute walk test, and gait speed. All right, so these studies were measuring a lot of things that have huge implications for a lot of physical therapy and even fitness outcomes. All right, so all these studies were looking at those things. and they performed exercise at different intensities. So they performed exercise potentially at light intensity. This is categorized as at zero to four out of 10 on that modified Borg score where we're looking at relative intensity or RPE, rating of perceived exertion. that could also equate to under 49% of someone's one rep max. So typically what you saw in this meta-analysis is that the randomized control trials that were using that light intensity, they were often using aerobic-based training. So we're going to throw that in, kind of that light intensity category. Then we had moderate intensity. So this was that five to six out of 10 on that RPE. kind of 50 to 69% of a one rep max was considered to be moderate, and then vigorous, six to eight out of 10, and kind of that 60 to 80% of that one rep max. All right, keep in mind the updated ACSM recommended guidelines are calling, particularly for sarcopenia, are calling for 60 to 80% of someone's 1RM. They're calling for vigorous exercise, in particular resistance training for these individuals, all right? So they had those different intensities and they saw, all right, what's going to happen here with these folks that have sarcopenia? And the interesting thing to think about this is there's a lot of individuals, particularly when someone has sarcopenia on board, that the main focus is that, hey, this person may be relatively sedentary. They have low physical activity levels. Let's just get this person moving, right? Let's get them started in some type of physical activity. Let's bump up their overall physical activity. That's going to be a huge win. I would agree with that. Anytime that we move someone from being relatively sedentary or low physical activity levels and we can bump that up, we are going to see some positive benefits. We cannot deny that there's good in getting people to move more. STOP STOPPING AT LIGHT INTENSITY But what we need to acknowledge, especially after these results, is we cannot stop there. That is the first part of the journey to pushing people to more activity, but more intense activity. So what they found with this meta-analysis is the individuals that only received that light intensity, the only improvements that they saw across all those different outcome measures that I mentioned before was they did see some improvements in their hand grip strength. Awesome, that's great. That's a great correlation to lots of health outcomes, right? It's not a bad thing to have an improvement in hand grip strength. Great, that's awesome. There's a point for light intensity exercise. Now, moderate intensity exercise saw improvements in hand grip strength and important outcome measures like a 30 second sit to stand, a timed up and go, and leg press. Awesome. That's a few points for moderate intensity. We should probably be giving more preference to that than light intensity. And then the vigorous intensity crew saw improvements in all of those things previously mentioned that the light and moderate intensity experience, but they also saw improvement in muscle mass. They saw improvement in gait speed along with 30 seconds at the stand, five times at the stand, timed up and go, hand grip strength, leg press, chest press as well. They saw significant improvements across that broad spectrum of outcome measures that I talked about before. They get 10 points for those types of benefits, right? So if we're to rank them, the vigorous benefited tremendously much more than the moderate and the moderate benefited more than the light. So what this is basically telling us is that these folks that had that sarcopenia tag, which is based on, you know, a DEXA scan, but then also, you know, SPPB under 8 out of 12 or hand grip strength under 26 kilograms for males and under 16 for females. That's what we would typically look at, right? SARCOPENIA NEEDS VIGOROUS INTENSITY Folks that have that diagnosis that we need to be giving them vigorous intensity activities, particularly resistance training. If we do not give them vigorous exercise, we are leaving a lot on the table. Yeah, they're going to get better. They're going to improve on some of these outcome measures, but we leave so much potential benefit on the table that we're ultimately doing a person a disservice. So based on this research, I wanna focus on three main takeaways that we should walk away with after coming across some literature like this, all right? The first one, particularly for the ICE crew, you have such a unique opportunity that you spend so much time with these individuals, comparatively more time than any other healthcare provider, that you need to be well-equipped to screen and identify when sarcopenia is on board. We cover this extensively in MMOA level one and in our MMOA live course, but you need to be able to run an SPPB. You need to be able to run a hand grip strength. You need to be able to interpret those results and let that influence your course of care, particularly for the outpatient clinicians, because why do people come to you, right? What is a primary driver for your services? People are typically coming to you for pain, which you need to focus on, but that may not be the biggest issue. All right. So one we're screening, we're identifying number two, we are leveraging intentional under dosage. You've heard us talk about this podcast before. We've done whole episodes on this. So I'd encourage you to search that if you had, if this is a new term for you, but we need to leverage intentional under dosage because that is typically we're lowering the barrier of entry for individuals. So they're going to partake in particularly a new activity, right? For so many of these folks, they have not exercised before, they've not performed any intensity of resistance training. This is completely new territory for these individuals that we need to make it approachable. And so we may typically underdose initially. SHORTEN YOUR UNDERDOSAGE But in light of this evidence, that intentional underdosage period needs to be as short as possible. We don't have a lot of time here with these individuals and we need to make the most of our time. The quicker we can get to that vigorous intensity level so we get all those benefits that this meta-analysis discusses, the better, right? So that intentional under-dosage period needs to be as short as possible. That's a very vague thing, right? For some individuals, you may have their first visit where it may be intentionally under-dosed for their capacity. and then the next visit based on their response, their trust in you, their willingness to perform maybe a more challenging activity, that intentional under dosage period may be the span of one visit, right? But I know for me, particularly in home health, I've had intentional under dosage periods that have been well into the months. based on the person that I'm working with. Whatever it is, make it as short as possible. So we screen and identify, we leverage that intention on your dosage. And then number three, and I think this is something that we really need to grasp, is the clinical urgency in this situation. that if you continue with your light, with your moderate intensity exercise with these individuals, you're leaving a lot on the table. And ultimately, you are harming that person. You are robbing them from the potential benefits that we've seen in this meta-analysis, that they see the big improvements in the functional outcome measures, in their strength, in their muscle mass. These people have the capability to get those kinds of results. And if we waste our time and spend too much time in that intentional underdosage period where we're doing that sedentary, doing light to even moderate intensity activities, you are doing that person a disservice. You are doing that person a disservice. It is a dangerous situation that you're playing with. We need to have a sense of urgency when we're talking about sarcopenia. All right. I'm going to drop the link to this meta-analysis at Open Access. Really good read. It gives you a good idea of kind of the big body of literature around sarcopenia, but what they found in terms of these outcome measures. I'll drop that in the comments. If you have a tough time getting that link, just shoot me, DustinJones.dpt or the ICE account a direct message and we'll get that over to you. But this is a big conversation for many of you. You all are seeing tons of folks that would have that sarcopenia label put on them if they were properly screened and identified and you have a huge opportunity to give them that vigorous intensity, that amazing dose that is going to give them huge benefits across such a broad spectrum of outcome measures that have a huge implication for their quality of life. Alright, y'all have a lovely rest of your Wednesday. Go crush it. I'll talk to y'all soon. OUTRO Hey, thanks for tuning in to the PT on Ice daily show. If you enjoyed this content, head on over to iTunes and leave us a review, and be sure to check us out on Facebook and Instagram at the Institute of Clinical Excellence. If you're interested in getting plugged into more ice content on a weekly basis while earning CUs from home, check out our virtual ice online mentorship program at ptonice.com. While you're there, sign up for our Hump Day Hustling newsletter for a free email every Wednesday morning with our top five research articles and social media posts that we think are worth reading. Head over to ptonice.com and scroll to the bottom of the page to sign up.

Gonna get a bit controversial with this one for sure.  I will provide 3 reasons as to why I feel that focusing on your 1RM as a strength metric is a bit overrated or and over hyped.  I will also offer some context and nuance because as we all know there is always an exception.  As always I have kept it at around 20 minutes to get you on with your day.  Make sure to leave a 5 star review or a written review of the podcast.  It really does help to promote it.  Thanks so much for listening.  

Metrics aren't your master. Don't sacrifice important pursuits to the altar of strength (unless you're specializing). Metrics Aren't Your Master - What Matters to You? Want to get strong, add some muscle, become more capable, and improve your quality of life and general health and fitness? This is where many of our clients live. Want to get fat, give up all other physical pursuits, and become less healthy so you can squat more? If so, that's awesome - seriously, some people seek the single-minded pursuit of excellence, such as elite powerlifting. For most of us, though, this makes no sense. You don't need to gain 50 pounds for the benefit of your squat 1RM. We recommend you don't give up all conditioning so your novice linear progression can last longer. Remember, metrics aren't your master. For many of us at Barbell Logic, we have stood in the position of deciding not to go for the hike or the bike ride because we needed to go for a 5RM on Monday or do a hard 5x5. The weight must go up! No, it doesn't have to go up. Seriously, who made this rule? What terrible consequence are we trying to avoid by sacrificing a social life and physical health so Monday's 5x5 goes up five pounds? Metrics Aren't Your Master - Know the Rules, Break the Rules Going for the hike or bike ride or Turkey Trot will likely take weight off the bar in your lifts - you do not have infinite recovery capacity. For most people, though, that's a sacrifice they're willing to make. Will you some day be lying on your death bed thinking "oh no, I left 25 pounds on my squat because I biked." No, no you won't. This is where having a coach to help guide your programming really comes in handy. You go for a long hike over the weekend, your Monday 5x5 cannot go up 5 pounds. This is okay, but it also complicates how you approach programming over time. Many have run into the wall of not knowing what to do once simply adding weight to the bar stops. We love metrics, but metrics aren't your master. Rather, they serve you and your goals. Check out the Barbell Logic podcast landing page. Get Matched with a Professional Strength Coach today for FREE! No contract with us, just commitment to yourself: Start experiencing strength now: https://store.barbell-logic.com/match/ Connect with the hosts Matt on Instagram Niki on Instagram Andrew on Instagram Connect with the show Barbell Logic on Instagram Podcast Webpage Barbell Logic on Facebook Or email podcast@barbell-logic.com

Automated metrics are awesome - measure & celebrate progress toward your or your clients' goals AUTOMATICALLY. Awesome. This podcast is brought to you by TurnKey Coach. Enhance your coaching effectiveness and efficiency with TurnKey Coach. You can learn more by going HERE. Check out Coaching 101 - the new Academy course designed to cover the basics of coaching. It's leaner and tighter than our other offerings (and cheaper). Check out the Barbell Logic podcast landing page. Automated Metrics Are Awesome - PRs Matter PRs matter because PRs measure progress toward your or your clients' goals. They let you know you're on the right track (or they indicate a change is needed). You first must develop goals based on your deep motivations and values. Then, decide on metrics that align with this goal. If these metrics increase - if you hit PRs - you are moving closer toward your goals. Over time, you'll need to reassess your goals and PRs. You may get injured or reach a point where all-time, outright PRs are behind you (no more 1RMs). This is okay. What you'll have to do is create new PRs to track. Maybe you track PRs after 40. You could track PRs at your lighter weight. Tracking volume PRs, consistency PRs, PRs at different rep & set schemes, or PRs for accessory or supplemental lifts could help you assess progress toward your goals. Ultimately, PRs motivate clients and measure progress toward goals, indicating if you and your client are on the right path, or you need to change something. Automated Metrics Are Awesome - Efficient & Effective Don't go out of your way to remember client PRs - track them automatically. How? TurnKey Coach automatically tracks PRs across different rep and set schemes, for conditioning, and for consistency. As you provide video feedback, the PRs appear on the screen at the top. It's the first thing to notice and celebrate with your client. In your programming, you can scroll through PRs for a certain lift and aim for a PR that is there for the taking. For example, a client's last 1RM and 5RM were all-out, RPE 10 grinders. The client, though, may not have gone for a 3RM for a long time. Instead of trying to eke out a small 1RM or 5RM PR that might not be there, go for the easier 3RM PR. Get Matched with a Professional Strength Coach today for FREE! No contract with us, just commitment to yourself: Start experiencing strength now: https://store.barbell-logic.com/match/ Connect with the hosts Matt on Instagram Niki on Instagram Andrew on Instagram Connect with the show Barbell Logic on Instagram Podcast Webpage Barbell Logic on Facebook Or email podcast@barbell-logic.com

PRs measure progress toward your clients' goals - so you need to track & celebrate your clients' PRs, because PRs matter. PRs Measure Progress Toward Your Clients' Goals PRs matter. Consistency underlies success. PRs pave the road to your clients accomplishing their goals. Why? They provide dopamine hits that encourage continued work toward building habits that move lifters toward their goals. Early on, PRs tend to be easy - easy to track, celebrate, and establish. The lifter's squat increases, the athlete can do more push-ups, the runner can run their mile faster, or the client's waist has shrunk. Over time, establishing PRs becomes more difficult, as the PRs are not so clear. Ensure PRs Connect to Your Clients' Goals PRs measure progress toward your clients' goals. Your clients' goals change over time, so you must ensure the PRs you're tracking and celebrating actually matter to your client. If you continue to push the client's deadlift 1RM, but she wants to lose weight, you're missing the point. PRs may track: consistency healthy habits (sleep, water, steps) nutrition (macros, protein, drinks of alcohol, number of meals prepped) strength (different rep maxes, tonnage, PRs for different lifts) hypertrophy (leanness, size of muscles) You should know your clients' goals. PRs measure progress toward your clients' goals, so you should know your clients' PRs that matter and help assess movement toward their goals. This podcast is brought to you by TurnKey Coach. Enhance your coaching effectiveness and efficiency with TurnKey Coach. You can learn more by going HERE. Check out Coaching 101 - the new Academy course designed to cover the basics of coaching. It's leaner and tighter than our other offerings (and cheaper). Check out the Barbell Logic podcast landing page.   Get Matched with a Professional Strength Coach today for FREE! No contract with us, just commitment to yourself: Start experiencing strength now: https://store.barbell-logic.com/match/ Connect with the hosts Matt on Instagram Niki on Instagram Andrew on Instagram Connect with the show Barbell Logic on Instagram Podcast Webpage Barbell Logic on Facebook Or email podcast@barbell-logic.com

A common frustration for intermediate lifters in their first couple years of training is an inability to maintain their peak strength. Whether it's a 1RM, a 5RM, or even a PR for sets across, for the vast majority of people something will interrupt their strength training progression and knock them off track, and they'll miss lifts they have previously hit. On top of that, attempting new PR's will become more unpredictable, and even if they did everything right, the weight sometimes just won't move. Did they get weaker? Is all their previous work in vain?   Of course not. What these trainees experience is the difference between building strength and expressing strength. Learning to manage your expectations over the long haul is an important part of training for life. You won't always be at your peak (after all that's what makes a peak, a peak), but if you pay attention to moving up your floor over time, then new, higher peaks will eventually come. In the meantime, learn to set reasonable expectations, understand what's happening when you stall out, and set yourself up for success by committing to the process, rather than hanging your enjoyment solely on PR's.   Weights & Plates: https://weightsandplates.com Robert Santana on Instagram: @the_robert_santana   Trent Jones: @marmalade_cream https://www.jonesbarbellclub.com

Today's podcast features sports performance coaches Sheldon Dunlap and Jeff Howser. Sheldon Dunlap is currently serving as a Strength & Conditioning Specialist with MARSOC (Marine Special Operations Command). Previously, he has worked at the collegiate level coaching a wide variety of sports at UC Davis and Duke University. Jeff Howser is a speed and performance coach with strong roots in track and field.  He spent 20 seasons as Duke's speed and conditioning coach and has trained a variety of team sports and high-level track and field athletes.  Jeff was a world bronze medalist in the 110m high hurdles and a multi-time ACC champion. When you look at all of the possible training variations out there today in strength and athletic performance, you realize that a great majority of our modern training has been done in some way, shape, or form, many decades ago.  One method out there that is more recent in nature is partial range, oscillatory repetition methods with barbells for the sake of improving athletic speed and power. Sheldon appeared way back on podcast #131 speaking on his integration of oscillating reps, into the Triphasic system pioneered by Cal Dietz.  Sheldon originally learned the oscillating method from Jeff Howser (who also learned it from Cal's influence). On the show today, Sheldon and Jeff will be speaking extensively about the nuances of oscillatory strength training for athletics.  We'll be covering repetition style, percentage of 1RM to utilize, integration into the rest of the program, seasonal aspects, tendon concepts, and much more. Today's episode is brought to you by Lost Empire Herbs, TeamBuildr, and the Sprint Acceleration Essentials Online Course. For 15% off of Exogen Wearable resistance, follow this link to lilateam.com or use code: jfs2023 at checkout. For 15% off your Lost Empire Herbs order, head to lostempireherbs.com/justfly. To try Pine Pollen for free (just pay for shipping), head to: justflypinepollen.com. To learn more about the Sprint Acceleration Essentials course, head to justflysports.thinkific.com TeamBuildr is an online software for coaches and trainers.  I've continued to hear great things about the Teambuildr platform, and whether you are looking for an in-house training portal or an online training hub, be sure to check out Teambuildr training software. View more podcast episodes at the podcast homepage. Timestamps and Main Points 3:00 – How Sheldon and Jeff first met, and where their training journeys have led them since our latest podcasts 7:30 – How Jeff got started with oscillating training repetitions and his origins with the methods 12:45 – Oscillatory training definitions, and then how Sheldon and Jeff use the method in athletic performance 26:00 – How Sheldon and Jeff bring in oscillatory training throughout the training year 38:30 – Coaching and execution styles of the repetitions in oscillatory strength training 42:30 – The quality of oscillating squat execution, on their athleticism and athletic ability 44:00 – Thoughts on individual factors in oscillatory rep training 47:00 – How oscillatory rep type work differs from simply putting a timer on a lift, as per how long it takes an individual to complete their repetitions 54:45 – How to integrate oscillating rep training into an entire training system, in light of other dynamic movements in a program, such as plyometrics 1:06:45 – Powerlifting 1:10:30 – The ratio of using oscillating training, versus more “health-based” lifting applications in a program Sheldon Dunlap and Jeff Howser Quotes “The main thing for me is controlling the speed and distance of the oscillation and controlling the speed of the oscillation.  When I did it the oscillation distances were 6-9 inches, depending on the weight and how deep you were.  it's not a controlled descent, you can take a lighter weight and make it a heavier weight by giving people time under t...

This impromptu episode features Coaches: Sean, Michael, Jaron, and Aidan starting the discussion off with differing philosophies in block durations within training. Former programming approaches such as Block Periodization and Emerging Strategies are referenced in tangent to the ways each coach has evolved their own operations for assessing a lifter's training performance over time. Questions are explored in detail regarding when to use % of 1RM and setting intensity/RPE caps in training, as well as dissecting the idea of pacing the progression of training intensity and differences amongst lifters. Case Study examples of powerlifters and their respective programming interventions will be provided to thought-provoke listeners as one of the more technical episodes to date! 

Should we do a Spartan Race? | How to know if you are pushing yourself too far? | What does fitness look like for older people? | What to do if you do not like a gym's programming. | SDLHP vs power clean. | Best grip style for deadlifts. | Are high level CF athletes healthy? | How to do a % based workout of you don't know your 1RM.

Today's podcast features Dr. John Cronin and Joe Dolcetti.  John Cronin is a sport scientist with a physical education and coaching background, who after getting his Ph.D, has spent most of the last 20 plus years at Auckland University of Technology.  He has published over 400 peer-reviewed papers on speed, power and strength, along with having the opportunity to train a variety of athletes and teams, ranging from youth development to world champion level. Joe Dolcetti has had a 35-year career in high performance sport coaching, science, and conditioning training across the globe.  As an inventor, he has developed, and launched Exogen®, the world's most advanced wearable resistance.  All in all, Joe has worked with many of the world's top sporting programs including the NBA, NFL, NHL, Major League Baseball, the English Premier League, UFC and many others. Sports performance training is making the shift from the classical “1RM” powerlifting mindset, into athletic speed development.  This is great, but there are still many holes to fill in the athletic equation.  We may obsess over bar velocities in the gym, but the gym is dominated by many force-oriented levers while sport is uses many speed-oriented levers (third class), such as limbs swinging in space.  At some point we must expand our training awareness beyond the what (basic force) into the where (placement), and in the process deepen our understanding on how the body produces high speed sport movement. On the show today, John and Joe get into their journey of high velocity resistance training for athletes (such as wearables including vests and ankle weights, and then sprint sleds).  We'll talk about the differences between training “stance” phase of movement, and aerial elements, and how the latter is a missing piece of training the force-velocity curve.  Finally, we get into the development of the Exogen system of wearable resistance, and how it encapsulates principles of high speed and specific training adaptation. Today's episode is brought to you by Lost Empire Herbs, and LILA Exogen Wearable Resistance Training Gear For 15% off of Exogen Wearable resistance, follow this link to lilateam.com or use code: jfs2023 at checkout. For 15% off your Lost Empire Herbs order, head to lostempireherbs.com/justfly. To try Pine Pollen for FREE (just pay for shipping), head to: justflypinepollen.com. View more podcast episodes at the podcast homepage. Timestamps and Main Points: 3:25 – John and Joe's journey in exploring various wearable and external resistance training methods and how it led them to where they are now in their view of wearable resistance 16:00 – John Cronin's early research and findings using weighted vests in pursuit of improved athletic performance 20:00 – Effects of sprint sled training versus weighted vest training 23:52 – Philosophy of training “stance” versus training what is happening in the air in athletic movement, and the implications of stance-based vertical force not being the holy grail of sprinting and athletic movement 35:35 – Lever systems, angular velocity, and ankle weights 42:18 – The principles behind the Exogen wearable resistance gear, and how it trains the angular momentum aspect of loading to improve athleticism 1:04:33 – Final thoughts on training sport speed through a focus on wearable resistance and angular velocity training Dr. John Cronin and Joseph Dolcetti Quotes “That's where we've gone the last 6-8 years, unpacking that limb loading” “Where you put load, in many ways, is more important than how much load you are putting” “The one thing I'm confused with is the parachute, I tried them and just thought these are better for jumping out of an airplane” “(Training with a weighted vest) the vertical ground reaction forces will stay pretty much the same) when you put that mass on, you don't jump as high, the center of mass displacement is compromised,

In this episode, Derek and I answer questions from listeners. Sit back, relax, and enjoy!   Hire Kyle as your coach: http://www.kylehuntfitness.com/services/   Questions on the show: You may have gone over this before, but I was wondering what your views (and Derek's!) are on adding weight vs. adding extra reps to progress in an exercise and kind of how to gauge which tactic to go for. Is one leg day enough for leg growth if you are doing 2 sprint sessions, two 50-minute plyometric and agility workouts, and a long-distance run in the same week. Because doing all that and 2 leg days feels too much, and I would suffer in explosiveness, agility, and running speed. Thanks!  When creating programs for clients, what are some things you think about when selecting which exercises to include?  Any tips for hard gainers and those resistant to weight gain? Whenever I increase calories my NEAT, steps, and training volume all increase but my bodyweight stays consistent.  I am trying to determine how flexible I can be with my training. I can only lift on Tuesday, Wednesday, and Thursday, but I'm getting very bored of legs push pull and sometimes Thursdays get dicey, and I miss that day. Would it be harmful to do 3 full-body days in a row? Hey Kyle, I loved the deload episode. One question I have is since you are doing less training, should you reduce calories or change your diet at all during a deload?  Do you have any recommendations on how to handle unsolicited advice at the gym? When looking to increase muscle size, should you focus on lifting 55-65% of 1RM for more reps, or 75-90% of 1RM with less reps with possibly more sets? Or, would both methods give similar results?   Connect with Kyle:  http://www.kylehuntfitness.com/ Instagram: @huntfitness YouTube: @HuntFitnessTV   Connect with Derek: @DerekCharlebois     Absolute Progress 2.0   Absolute Muscle    The Hunt Fitness FREE Flexible Dieting Manual   Bodybuilding For Beginners on Amazon: https://amzn.to/3etmDbp   Get 10% OFF PR Breaker Supplements DISCOUNT CODE: “HUNT” at https://www.prbreaker.com/discount/HUNT  

The legend Jim Wendler returns to pony up with the Crew. Learn the connections between 5-3-1 and the Power Athlete Methodologies and how 1RM's, bar speed, and hands on coaching meet to empower your performance! Shownotes: https://pahq.co/Ep698 Are you looking to dominate the leaderboard and take your inner athlete to the next level? Expose yourself to the advanced training techniques that contributed to John Welbourn's 10 year NFL career. START TODAY https://powerathletehq.com/fieldstrong/ Check out what we do: Training - https://powerathletehq.com/training Nutrition - https://powerathletehq.com/nutrition Knowledge - https://academy.powerathletehq.com

Matt & Niki explore helpful strength equipment that helps you solve problems, make strength training more fun, and build your home gym. They share specific pieces of equipment and for whom this gear might help the most. This isn't equipment to get started or gear 101, but rather equipment and gear for those who are continuing on the path of strength and voluntary hardship. Helpful Strength Equipment You need a few items to begin strength training properly, though you can also start exercising today. As you progress and build the habit of strength training (and simultaneously get older) some equipment can help solve common problems you will likely encounter. Some of these items help add variety and make training more fun. Other gear helps deal with common injuries or pain points. Regardless, this list of items can help you build compliance and improve your training. If you use it, it is ultimately an investment in yourself and your health. Accessories for Accessory Work Accessory work can get repetitive if all you have is a barbell. A few pieces of equipment can multiply the potential hypertrophy and accessory work you can program. Adjustable dumbbells allow you to add dumbbell variations and accessory lifts without taking up a ton of space (and saving money compared to a full set of dumbbells). Not only can you perform dumbbell variations of the main lifts, you can also perform more accessory work that you simply cannot perform with barbells (e.g. dumbbell flies or lateral raises). A similar example of helpful strength equipment is a pulley system. This enables lat pull downs as well as using the pulley system for hypertrophy work (triceps, biceps, etc.). The last helpful items that focuses primarily on the upper body is getting a dip attachment to your power rack or an adjustable bench. They allow variation for pressing movements, and you can also perform accessory lifts on the bench. Enabling lower body accessory work comes in handy as you become more advanced, as deadlifts and squats don't only get repetitive but if you face a big injury, you might not be able to perform one or both of these lifts for awhile. Some helpful strength equipment for this area are a reverse hyper, glute ham raise, or leg extension/leg curl attachment. Some of these take up a lot of space, but getting just one of them can provide additional leg stress and make a big difference in your lower body training. Supplying Supplemental Lifts This might be the widest area, as we're talking about different types of barbells and other items that can modify the main lifts. A deadlift bar can really help your deadlift 1RM, as it has a smaller diameter and more whip (which reduces the range of motion). An axle bar for the press or bench press reduces your ability to grip the bar but enables good pressing variants. It is also necessary if you're considering Strong Man training. Getting a slingshot or board attachment can help overload the bench and work on the top portion of your bench. The slingshot can also help if you have shoulder pain. Bands and chains are helpful strength equipment that enables accommodating resistance. The safety squat bar and football bar (and variations of both) not only add supplemental variations to the lifts but can also prevent pain for the shoulders and wrists specifically. Convenience & Climate The last area of helpful strength equipment includes items that add convenience to your lifting or improve the atmosphere of the gym. The monolift attachment allows you to not have to take a step bar or move the bar from the pins to the shoulders on the bench. It provides the most benefit to the most people for the bench press, as many find it reduces or eliminates shoulder pain. Niki also uses it for the RDL. A deadlift jack makes loading and unloading plates easier for any lift that has the barbell on the ground, especially the deadlift. A 1-arm deadlift jack is smaller and more mobile - you can put it in your gym bag. A 2-arm deadlift jack makes more sense if you have a decent amount of space in your home gym or for public gyms. Wrist wraps & lifting straps help with wrist support or grip support for compression or tension grips. Ammonia or smelling salts help bring focus and intensity to big attempts. Clothes help you feel and perform better. Clothes really are helpful strength equipment. A timer or watch can ensure that you don't waste time in the gym between sets and make the rest time consistent. This is especially important at a public gym or if you're a coach, because the lifter isn't paying you to tell them stories. Last but probably not least for most people is something to help with climate control, specifically heating or cooling your gym. GET STARTED with one-on-one online coaching FOR FREE! Get your FIRST MONTH FREE on all strength and nutrition coaching plans. There's no contract and you can cancel anytime. Start experiencing strength now: https://bit.ly/3EJI18v  Connect with the hosts Matt on Instagram Niki on Instagram Connect with the show Barbell Logic on Instagram Podcast Webpage Barbell Logic on Facebook Or email podcast@barbell-logic.com

Jordan Stanton returns to answer your questions on velocity based autoregulation. Why is this not for novices? What guidance would you give to lifters when the device tells you you should have a big PR? Who is a good candidate for velocity based training? Autoregulation for Novices? Form is not stable, and this is a requirement, especially for velocity based autoregulation. Novices, in addition to needing to improve technique and develop consistent form, beginners need to experience higher RPE sets. More advanced lifters cannot recover from RPE 9+ sets like beginners, can, but novices and early intermediate can benefit from just how heavy "heavy but doable" can be. RiR & RPE - Are They the Same? It depends. Some define Rate of Perceive Exertion (RPE) by Reps in Reserve (RiR). Others give RPE a more qualitative score. RPE comes from the endurance world, and can also be used for conditioning. For example, you might tell someone to run for 3 miles at RPE 6, which is an easy, conversational pace. Is Autoregulation Just Changing the Intensity? Not necessarily, though sometimes. The simple way to use velocity based autoregulation is to identify your estimated 1RM for that day, and then perform the work sets based off that information. Similarly, a lifter may work up to a single at RPE 8, and then do back off sets from that single. Some autoregulation techniques adjust volume. A lifter could perform an AMRAP for one or multiple sets. For velocity based training, a lifter could adjust the volume based on velocity decay. One week, a lifter may only do 2 sets of 2, whereas the next it could be 5 sets of 2. 1RM Every Workout? Some programs do work up to a heavy single. They typically are performed at a prescribed RPE, such as RPE 8, and are not a true 1RM. Other programs have a lifter work up to a 1RM, but often on a supplemental lift (e.g. Westside conjugate max effort day). Back off sets are completed based off the heavy single. The PR is There for the Taking For you pessimists out there, the main benefit of velocity based autoregulation out there may be the avoidance of missed reps, and more appropriate intensities for blue collars days. The flip side, however, is when the device tells you should have a substantial PR. In these cases, what do you do? Considering that this is an advanced training technique and that as lifters advanced, those PR days become rarer and rarer, Jordan tells lifters to go for the PR, with caution. For example, maybe the Rep One device suggests a 50lb PR. He might tell his lifter to attempt a conservative single first, or go for a 25lb single first. Part of this is because more factors determine the success of a PR attempt than your performance that day. Also, the lived experience of performing a heavy weight may change. Sounds, sights, sensations may occur that you've never experienced before in your life. Getting Started with VBT Who are good candidates for velocity based autoregulation, and how do you as a coach bring it up? Generally, the lifters need to have trained consistently for a relatively long period of time, so at least have gone through early intermediate. They need to be able to give full effort to warm up sets. Their technique needs to be consistent. Beyond that, you can see two groups of athletes that seem opposed but would both be good candidates. One is the powerlifter or strengthlifter or similar strength-based athlete who really prioritizes lifting and wants to chase PRs. The other is the lifter who trains to support another activity, such as martial arts or a sport. For this second athlete, their performance in the gym may vary widely based on their sport or activity stress, so the VBT can help provide more appropriate stress doses. Autoregulation & Accessories? Velocity based autoregulation really doesn't make sense for accessory work. Now, it can be appropriate for Olympic lifts, though the more important data is peak velocity, not average velocity. Regarding this, Matt and Jordan talked about some interesting and fun ways to potentially use the devices. One could, for example, work to identify and train where maximum power or maximum force occur, which would be at relatively heavy weights but definitely below 90%. Similarly, one could compare AMRAPs to see who did more work. For example, two lifters perform bench press AMRAPs at 225. One lifter performs 10 reps, one performs 6 reps. The lifter who performed 10 reps, however, has shorter arms. Who did more work? You could find out. One instance where autoregulation does make sense for accessories is AMRAPs. Doing AMRAPs of curls or rolling dumbbell extensions, for instance, especially if only for the last rep, is not that stressful. GET STARTED with one-on-one online coaching FOR FREE! Get your FIRST MONTH FREE on all strength and nutrition coaching plans. There's no contract and you can cancel anytime. Start experiencing strength now: https://bit.ly/3EJI18v  Connect with the hosts Matt on Instagram Niki on Instagram Connect with the show Barbell Logic on Instagram Podcast Webpage Barbell Logic on Facebook Or email podcast@barbell-logic.com

Should women use different rep ranges from men? What're the best hamstring exercises? Should women use heavier weights? What's my skin care routine and why is my workout playlist so good? How much protein you can absorb and digest in one meal? Should you take EAAs? How do I maintain energy levels throughout the day? Is setian a good source of protein? All that and more in this Q&A podcast. Over on Instagram, I've started doing weekly Q&As in the stories, and it occurred to me that many podcast listeners might enjoy hearing these questions and my short answers. So, instead of talking about one thing in an episode, I'm going to cover a variety of questions. And keep in mind some of these questions are just for fun. :) So if you want to ask me questions in my Instagram stories, follow me on Instagram (@muscleforlifefitness), and if I answer your question there, it might just make it onto an episode of the podcast! If you like this type of episode, let me know. Send me an email (mike@muscleforlife.com) or direct message me on Instagram. And if you don't like it, let me know that too or how you think it could be better. --- Timestamps: 0:00 - My free quiz to answer all your diet questions: www.muscleforlife.show/dietquiz 2:44 - Why are you doing 8-10 reps instead of 4? 6:18 - In TLS you suggest 8-10 reps at 70% of 1RM. Is there a problem with women doing 4-6 reps? 8:00 - When should I start cutting and start lean bulking? 9:15 - What are the most effective mass building exercises for hamstrings? 9:30 - How is your playlist so awesome? 9:48 - Have you dealt with acne? 12:25 - How many midgets can you incapacitate in a UFC ring before they overcame you? 12:50 - How much protein can your body take at once? 13:37 - Is Legion developing a monkey pox vaccine? 14:01 - Do you directly train the lateral head of the triceps or just the long head? 14:26 - Is it okay to get around half of daily protein intake from protein powder? 15:03 - Are squat shoes a good investment for a strength athlete? 15:31 - Is it necessary to take essential amino acids if you are taking protein shakes before and after your workouts? 16:27 - How do you personally maintain energy throughout the day? 20:21 - Is seitan a good source of protein? 21:39 - Can you please reiterate your stance on intermittent fasting and what are the best Legion supplements to assist? 24:17 - Until when is 4-6 reps viable for muscle building? 25:38 - What is the gold ratio for muscle size proportions? 27:02 - Out of 100, how messed up is the world right now? 27:49 - Why do you include how much BCAA's are in your Whey+ if you don't believe they have much benefit? -- Mentioned on the Show: Take this free quiz to get science-based answers to all of your diet questions: www.muscleforlife.show/dietquiz

Autoregulation adjusts to the lifter's actual, not expected, performance during a workout. Get an overview of this strength training method. Autoregulation - The Concept The underlying concept is fairly simple: adjust the work sets to the lifter's performance during the workout. During novice linear progression, a lifter adds typically 5 pounds each week. The lifter adapts quickly while also lacking the ability to stress himself with a heavy work set like an advanced lifter can. If the lifter misses a rep or set, a programming change probably needs to occur. If the lifter has a bad workout but hits all the reps, then she learns about just how heavy "heavy" can be. It can be a qualitative experience in RPE 8.5+ sets. As the lifter advances, weight is often added less frequently, though you often see a linear progression of supplemental and accessory lifts. Without autoregulation, a lifter performs work sets based on a past one-rep max or similar maximal effort (e.g. 5RM) or her expected performance. Past performance does best predict future performance, but occasionally a lifter experiences workouts on the tails of the bell curve. A lifter may suddenly fail to hit prescribed reps or have to perform the reps at RPE 9+ effort, whereas the intended difficulty was closer to RPE 7. The other extreme is the unexpected easy day, when a PR might be available. Especially as a lifter progresses, these days come less and less frequently, so taking the PR may be warranted. Subjective Autoregulation The lifter can attempt to make a more-or-less educated guess on his 1RM from his subjective assessment using rate of perceived exertion (RPE) or reps in reserve (RIR). Work up to a single at RPE 8. This means you assess that you can complete 2 more reps. Then, perform 1x3 @ 93% and 3x5 @ 80%. If your RPE assessment is fairly accurate, the training stress and intensity that day will be appropriate - sufficient but not too much. The other primary subjective autoregulation method is the coach's eye. The coach can watch your warm up sets and help pick your work set intensity based on his assessment of your performance that day. This is an informed input, if you have an experienced coach, but it is still subjective. Lastly, the two methods can be combined. Whether in-person or online, this method works better. You have two independently-gathered albeit subjective data points that help determine the work sets for the workout. Online, the coach obviously cannot pick the intensity that day, but the coach can help provide feedback on the lifter's RPE assessments and notice patterns. For example, a lifter may tend to assess RPEs fairly accurate most of the time, and especially for upper body lifts. On bad days and for squats - this hypothetical lifter's least favorite lift - he tends to rate them higher than they were. This growing awareness can inform the lifter's decisions. Objective Autoregulation AMRAPs or working up to a 1RM are objective, as long as the lifter gives her full effort for the set. The problem, is maximal effort sets, whether for one rep or as many reps as possible, are physically and mentally exhausting, will negatively affect the remaining work sets, and provide an extremely high-intensity training stress that must be accounted for in the training. Velocity-based training, therefore, offers an objective autoregulation method that doesn't require a maximal set. The lifter has to give her full effort during warm ups, but this does not come with the same difficulty or downsides as a truly maximal work set. The downside is mainly the cost, though they've become more readily available and more accurate. If you're an advanced lifter that is serious about chasing PRs for the long haul, you might consider investing in this for your training. GET STARTED with one-on-one online coaching FOR FREE! Get your FIRST MONTH FREE on all strength and nutrition coaching plans. There's no contract and you can cancel anytime. Start experiencing strength now: https://bit.ly/3EJI18v    Connect with the hosts Matt on Instagram Niki on Instagram Connect with the show Barbell Logic on Instagram Podcast Webpage Barbell Logic on Facebook Or email podcast@barbell-logic.com