Uncertain matches

• Keep a 45-60° angle between your arms and upper body. The dumbbells should not touch your chest in the bottom position. Flare your elbows out to prevent this. If the dumbbells are particularly large, you may also need to rotate your wrists to prevent the dumbbells from touching your chest and thereby limiting your range of motion. • Your elbows should lock out at the top and go down as far as possible in the bottom. • Your set-up should be just as tight as for a barbell bench press. Retract your shoulder blades firmly into the bench and arch your upper back as much as possible, pushing your chest up with your legs (leg drive). Think of pushing yourself into the bench rather than pressing the dumbbells up. • To get into the starting position for the first rep, start sitting upright with the dumbbells on your thighs. Then you have to kick up the dumbbells with your knees while you let yourself fall back on the bench. Some people can do this with straight arms so they end with their arms straight overhead, but with heavy weights, if you don’t have shoulder problems, it may be safer to let the dumbbells fall into the bottom position and then press them up immediately. What do you think about this exercise? Model: IFBB Pro @eveluhtala Location: @strengthfactory.nl #benchpress #bench #dumbbells #pecs #chest #muscle #strength #training #exercise #form #fitness #bodybuilding #mennohenselmans #personaltrainer #personaltrainers #personaltraining #personaltrainerlife #personaltraineronline

Join Steve and Magic Mike as they explore topics like managing fatigue, coaching relationships, and training tips, all infused with personal insights and humor. This episode offers practical advice for bodybuilders and fitness enthusiasts alike. In this episode, Steve Hall and Magic Mike discuss a wide range of topics including workout modifications for knee discomfort, effective peak week strategies, and managing diet fatigue post-prep. They also share personal insights, practical tips, and answer listener questions, making it a valuable resource for fitness enthusiasts and bodybuilders. Join the hypertrophic time chamber to ask questions: https://www.instagram.com/channel/AbazLhBRouBrMkCq/ Muscle & Strength Pyramids • https://getdpd.com/cart/hoplink/25469?referrer=1uk0lvv6e1rqv Chapters 00:00 Introduction and Personal Updates 05:51 Emotional Regulation and Self-Discipline 09:01 Anime and Pop Culture Discussions 11:54 Improvement Season Insights 14:58 Client Updates and Coaching Dynamics 17:48 The Privilege of Coaching 20:54 Trust in the Coaching Relationship 23:58 Switching Coaches: When and Why? 27:03 Navigating Coaching Challenges 30:56 Individualized Coaching Approaches 32:16 Addressing Injury Concerns in Strength Training 36:27 Exploring Personal Preferences and Statistics 39:12 Optimizing Leg Press Techniques 40:09 Eating Habits and Sleep Quality 44:35 Body Hair Management Tips 46:54 Micro Loading for Dumbbell Progression 49:33 Managing Knee Discomfort in Training 51:10 Character Traits and Body Parts Exchange 53:54 Recommended Nutrition Books for Beginners 56:16 Death Row Meal Choices: Healthy vs. Indulgent 01:02:50 Exploring London and Neapolitan Styles 01:03:05 Leg Press Techniques for Quad Biasing 01:05:07 Load Increment Strategies in Training 01:06:48 Diet Fatigue Post-Cutting Phase 01:09:20 Carb Loading and Water Manipulation in Contest Prep 01:12:30 Tracking New Local Foods 01:18:08 RPE and Proximity to Failure in Training 01:20:43 Clenching Teeth During Heavy Sets 01:22:51 Training and Nutrition During Family Changes 01:29:38 Proudest and Most Challenging Moments in Prep 01:34:34 The Value of Tofu in Nutrition 01:35:40 Recommended Content for Bodybuilding Knowledge Thanks, please comment, like and subscribe! COACHING: https://revivestronger.com/online-coaching/ INSTAGRAM: http://www.instagram.com/revivestronger NEWSLETTER: https://bit.ly/2rRONG5 __________________________________________________________________ Epic Workout Clothing (use code STRONGER): • US: https://www.raskolapparel.com?snowball=STRONGER • Europe: https://raskolapparel.eu/ • Canada: https://raskolapparel.ca/ __________________________________________________________________ Our Ebooks! Ultimate Guide To Contest Prep Ebook: • https://revivestronger.com/product/the-ultimate-guide-to-contest-prep/ __________________________________________________________________ Stay up to date with the latest research and educate yourself! MASS (Research Review): • https://www.massmember.com/a/2147994108/MxeV4T3M Muscle & Strength Pyramids • https://getdpd.com/cart/hoplink/25469?referrer=1uk0lvv6e1rqv __________________________________________________________________ When you're interested in online coaching, please go visit our website and follow the application form: https://www.revivestronger.com/online-coaching/

CNS fatigue has real cultural traction in the lifting community. The claim that advanced lifters are uniquely limited by accumulated central nervous system fatigue, and therefore require categorically different programming, has been tested directly. The data does not support the standard story. In this segment from the Barbell Medicine Podcast, Dr. Jordan Feigenbaum and Dr. Austin Baraki walk through Skarabot 2018, which used direct electrical nerve stimulation and transcranial magnetic stimulation to localize where the fatigue from a hard squat session actually sits. Plus a 2024 Garcia-Ramos finding showing that lower-load sets to failure produce more acute fatigue than heavy low-rep work performed below failure. If you are dropping heavy work because you think your nervous system needs a longer break, this segment is for you. Timestamps: 0:00 - The CNS fatigue claim 0:45 - The Skarabot 2018 setup: 10 sets of 5 at 80% 1:45 - How they localized the fatigue (TMS and nerve stim) 2:30 - What they found: peripheral, not central 3:15 - The high-rep set actually hits you harder (Garcia-Ramos 2024) Resources Full episode: https://www.youtube.com/watch?v=iYDmLCk5Nhc&feature=youtu.be Training Plateau Action Plan (free): https://www.barbellmedicine.com/training-plateau-action-plan/ Progressive Loading Part 1: https://www.barbellmedicine.com/blog/progressive-loading/ Beyond Progressive Overload Part 2: https://www.barbellmedicine.com/blog/beyond-progressive-overload/ The Death of the Novice-Intermediate-Advanced Framework Part 3: Article: https://www.barbellmedicine.com/blog/novice-intermediate-advanced-strength-training/ BBM Programs and Coaching: https://www.barbellmedicine.com/. Skarabot J et al. Neuromuscular fatigue and recovery after heavy resistance, jump, and sprint training. Eur J Appl Physiol. 2018. Garcia-Ramos A et al. Greater neuromuscular and perceptual fatigue after low-load to failure than heavy-load to failure. 2024.

Three weeks of flat numbers on a lift you care about. Is it a stall, or just the day-to-day noise getting larger as your absolute strength climbs? In this segment from the Barbell Medicine Podcast, Dr. Jordan Feigenbaum and Dr. Austin Baraki walk through the within-session diagnostic (the reference warm-up set), the across-week diagnostic (a three-to-four week trend in estimated 1RM against a recent anchor), and the framework we use with a frustrated lifter whose environment outside the gym has become problematic. If you are stalling, switching programs, or wondering whether your scale is calibrated, this is the segment. Timestamps 0:00 - The replacement for the novice / intermediate / advanced framework 1:00 - What the warm-up tells you 3:00 - What counts as a genuine stall 5:00 - How to measure it (recent anchor, like-to-like comparison) 6:30 - Beginning- and end-of-block testing for cleaner signal 7:30 - Austin: the bad-sleep-bad-work consult 8:30 - Environment first, then training load 9:00 - The wrap Resources Full episode: https://www.youtube.com/watch?v=iYDmLCk5Nhc&feature=youtu.be Training Plateau Action Plan (free): https://www.barbellmedicine.com/training-plateau-action-plan/ Progressive Loading Part 1: https://www.barbellmedicine.com/blog/progressive-loading/ Beyond Progressive Overload Part 2: https://www.barbellmedicine.com/blog/beyond-progressive-overload/ The Death of the Novice-Intermediate-Advanced Framework Part 3: Article: https://www.barbellmedicine.com/blog/novice-intermediate-advanced-strength-training/ Halperin I et al. Accuracy in predicting repetitions to task failure: scoping review. Sports Med. 2022.

My evidence-based Personal Training Certification Course: https://mennohenselmans.com/online-pt-course/?utm_source=Youtube&utm_content=lifting_weights_while_pregnant_what_the_science_actually_says Chapters: 00:00 Intro 00:10 The traditional advice 00:42 Strength training safety and benefits during pregnancy 01:37 Health organizations recommendations 01:49 Intra-abdominal pressure 02:45 My Online PT Course 03:04 Conclusion 03:41 Outro Reference: https://doi.org/10.1136/bjsports-2024-109123 https://doi.org/10.1111/aogs.15122 http://dx.doi.org/10.1136/bjsports-2018-100056 https://assets.publishing.service.gov.uk/government/uploads/system/uploads/attachment_data/file/832868/uk-chief-medical-officers-physical-activity-guidelines.pdf https://www.health.gov.au/sites/default/files/documents/2021/05/evidence-based-physical-activity-guidelines-for-pregnant-women.pdf https://doi.org/10.1177/19417381211000717 https://doi.org/10.1097/EJA.0000000000001554 https://link.springer.com/article/10.1007/s00192-022-05393-1 #pregnancy #fitness #health #prenatalfitness #strengthtraining #women #fit #exercise #mennohenselmans #personaltrainer #personaltrainers #personaltraining #personaltrainerlife #personaltraineronline

If the novice / intermediate / advanced framework was right about the biology of strength adaptation, the long-run strength curve for competitive lifters should show a visible change at the boundary between categories. Latella et al. 2024 published a mixed-effects growth model on the largest publicly available powerlifting dataset, with nearly ten thousand competitors tracked across up to seventeen years. Dr. Jordan Feigenbaum and Dr. Austin Baraki walk through the headline numbers (greatest gains in year one at 7.5 to 12.5%, up to 20% above baseline after ten years), the smooth asymptotic shape with no categorical inflection, and what the data does and does not say cleanly. Austin offers an analogy from GLP-1 weight loss data that lands the same-machinery, less-remaining-room story. Two findings that cut against popular claims also get unpacked: women in this dataset gained as a percentage of baseline faster than men (because they entered the sport less pre-trained on average), and masters lifters lose strength roughly a third as fast as their non-training peers. Timestamps: 0:00 - The best data we have 1:00 - The Latella 2024 setup: 9,259 lifters, 17 years 2:30 - The headline numbers (7.5 to 12.5%, up to 20%) 4:00 - The naive read, and why it's too strong 5:30 - The same-machinery, less-remaining-room argument 6:30 - Austin's GLP-1 analogy 9:00 - Sex effects in the data 10:30 - Masters lifters and aging 12:00 - The frustrated four-year lifter consult 16:00 - Program-hopping: when it's defensible, when it isn't Resources Pre-order our book, Signal: barbellmedicine.com/signal Full episode: https://www.youtube.com/watch?v=iYDmLCk5Nhc&feature=youtu.be Training Plateau Action Plan (free): https://www.barbellmedicine.com/training-plateau-action-plan/ Progressive Loading Part 1: https://www.barbellmedicine.com/blog/progressive-loading/ Beyond Progressive Overload Part 2: https://www.barbellmedicine.com/blog/beyond-progressive-overload/ The Death of the Novice-Intermediate-Advanced Framework Part 3: Article: https://www.barbellmedicine.com/blog/novice-intermediate-advanced-strength-training/ BBM Programs and Coaching: https://www.barbellmedicine.com/ Latella C et al. Using powerlifting athletes to determine strength adaptations across ages in males and females. Sports Med. 2024. Lincoff AM et al. SELECT trial. NEJM. 2023. (referenced indirectly via Austin's GLP-1 analogy)

• Stand exactly in between 2 cable pulleys and then take a small step forward so the cable won’t have to bend over your arms during the exercise. • Let your elbows come down as far as possible in the bottom position. At the top, lock out your elbows. • Keep your forearms in line with the cable pushing angle (almost vertical). • If you feel the movement is too heavy at the top and too easy in the bottom, increase the height or width of the cable pulleys. Similarly, if you feel the movement is too heavy in the bottom, almost requiring a biceps curl to keep the weights in position, decrease the width or height of the cable pulleys. What do you think about this exercise? Model: IFBB Pro @eveluhtala Location: @strengthfactory.nl #cable #overheadpress #ohpress #shoulders #delts #muscle #strength #training #exercise #form #fitness #bodybuilding #mennohenselmans #personaltrainer #personaltrainers #personaltraining #personaltrainerlife #personaltraineronline

Get a FREE trial & program in my MH Physique App: https://mennohenselmans.com/mh-physique-app/?utm_source=Youtube&utm_content=was_mike_mentzer_right_about_arm_training_new_study Learn the ins and outs of optimal program design in my online PT Course: https://mennohenselmans.com/online-pt-course/?utm_source=Youtube&utm_content=was_mike_mentzer_right_about_arm_training_new_study Chapters: 00:00 Intro 00:19 Study design 01:17 Study results 02:10 Caveats 03:20 Overall literature 04:19 Conclusions 06:26 Outro Reference: https://doi.org/10.1080/02701367.2026.2652354 https://doi.org/10.1007/s40279-025-02344-w https://pubmed.ncbi.nlm.nih.gov/33440446/ https://pubmed.ncbi.nlm.nih.gov/26244600/ https://pubmed.ncbi.nlm.nih.gov/29351383/ #armtraining #biceps #triceps #hypertrophy #strength #training #evidencebased #fitness #mennohenselmans #personaltrainer #personaltrainers #personaltraining #personaltrainerlife #personaltraineronline

• Perform the exercise lying on your side with your leg draping off a bench to increase the range of motion. What do you think about this exercise? Model: IFBB Pro @eveluhtala Location: @strengthfactory.nl #dumbbell #abduction #gluteus #glutes #hipabduction #muscle #strength #training #exercise #form #fitness #bodybuilding #mennohenselmans #personaltrainer #personaltrainers #personaltraining #personaltrainerlife #personaltraineronline

The story goes that hard exercise is risky for women, and that the idea is ancient. Both halves fall apart on contact. In this solo episode, Dr. Jordan Feigenbaum follows the claim that physical effort harms the female body across twenty centuries, and shows that almost every version of it arrived as a verdict first, with the science bolted on afterward. It runs from antiquity to the present: what Galen actually wrote, why Sparta trained its women on purpose, the Victorian “vital force” panic and Edward Clarke’s claim that studying would sterilize girls, the doctor who prescribed bed rest to women and the wilderness to men, and the 1928 Olympic 800m that was erased for 32 years over a collapse that never happened. Then the correction: the research that finally tested heavy training in older women and women with low bone mass, and what it found. The episode closes on 2026, where the guidelines say lift and the menopause market often says don’t. What we cover •    Why the “ancient Greeks” origin story for the no-hard-exercise rule doesn’t hold up. •    How a Victorian energy-budget idea became a medical case against women lifting and studying. •    The real story of the 1928 Olympic women’s 800m and the 32-year ban. •    The strong women who were relabeled as freaks or exceptions instead of counted. •    What Fiatarone’s nonagenarians and LIFTMOR actually showed about lifting heavy later in life. •    The cortisol panic, the fasting scare, and cycle syncing, examined against the data. •    Why the cautious messaging now comes from the market, not the medical guidelines. Timestamps • 00:00 The 1928 Olympic “massacre” that never happened • 03:37 Antiquity: what the Greeks actually said • 06:50 The Victorians and “vital force” • 10:02 Mary Putnam Jacobi tests the claim, and is ignored • 11:53 1928 in full: who killed the women’s 800m • 13:53 The double standard, and Alice Milliat • 15:39 The strong women history relabeled • 20:26 The correction: what the evidence shows • 22:27 LIFTMOR: lifting heavy with low bone mass • 24:35 2026: guidelines, the market, and cortisol • 28:34 Cycle syncing, and naming the pattern • 30:40 What to take away Subscribe to BBM Plus for the full unabridged Direct Line: https://barbellmedicine.supercast.com/ Barbell Medicine coaching and templates: https://www.barbellmedicine.com/ Signal book pre-order: https://www.barbellmedicine.com/shop/learning/signal/ References Cahn S. Coming on Strong: Gender and Sexuality in Twentieth-Century Women's Sport. Harvard University Press; 1994. Clarke EH. Sex in Education; or, A Fair Chance for the Girls. Boston: James R. Osgood and Company; 1873. Colenso-Semple LM, McKendry J, Lim C, et al. Menstrual cycle phase does not influence muscle protein synthesis or whole-body myofibrillar proteolysis in response to resistance exercise. J Physiol. 2025. PMID: 39630025. Daly W, Hackney AC. Is exercise cortisol response of endurance athletes similar to levels of Cushing's syndrome? J Sports Med Phys Fitness. 2019. PMID: 31371847. Eastell R, Rosen CJ, Black DM, Cheung AM, Murad MH, Shoback D. Pharmacological management of osteoporosis in postmenopausal women: an Endocrine Society clinical practice guideline. J Clin Endocrinol Metab. 2019;104(5):1595-1622. PMID: 30907953. Fiatarone MA, Marks EC, Ryan ND, Meredith CN, Lipsitz LA, Evans WJ. High-intensity strength training in nonagenarians: effects on skeletal muscle. JAMA. 1990;263(22):3029-3034. PMID: 2342214. Fiatarone MA, O'Neill EF, Ryan ND, et al. Exercise training and nutritional supplementation for physical frailty in very elderly people. N Engl J Med. 1994;330(25):1769-1775. Galen. On the Preservation of Health (De Sanitate Tuenda). 2nd century CE. Various translations. Jacobi MP. The Question of Rest for Women During Menstruation. New York: G.P. Putnam's Sons; 1877. (Awarded the Harvard Boylston Prize.) Latella C, Teo WP, Spathis J, et al. Using powerlifting athletes to determine strength adaptations across ages in males and females: a longitudinal growth modelling approach. Sports Med. 2024;54(3):753-774. Maudsley H. Sex in mind and in education. Fortnightly Review. 1874;15:466-483. Plutarch. Life of Lycurgus. Approx. 75 CE. Various translations. Schultz J. Qualifying Times: Points of Change in U.S. Women's Sport. Urbana: University of Illinois Press; 2014. Sinaki M, Mikkelsen BA. Postmenopausal spinal osteoporosis: flexion versus extension exercises. Arch Phys Med Rehabil. 1984;65(10):593-596. PMID: 6487063. Soranus of Ephesus. Gynecology. Approx. 2nd century CE. Translated by Temkin O. Baltimore: Johns Hopkins University Press; 1991. Switzer K. Marathon Woman: Running the Race to Revolutionize Women's Sports. Cambridge, MA: Da Capo Press; 2007. Todd J. Various publications. Iron Game History. Stark Center for Physical Culture and Sports, University of Texas at Austin. Tunis JR. Women and...

Objectives: This study aimed to explore the effects of four days of Rhodiola Rosea (RR) supplementation on bench-press and bench-pull exercises under resting or mental fatigue conditions in young healthy individuals. Methods: Eighteen participants (seven women) visited the laboratory on five occasions separated by 7 days—one preliminary session and four experimental sessions. In the preliminary session, participants were familiarised with the Stroop and Multiple Object Tracking tests, after which their one-repetition maximum loads for bench presses and bench pulls were determined. The four experimental sessions had the same protocol, differing only in the supplement (RR or placebo) and mental task conditions (Stroop test or control video). Participants were assigned randomly and counterbalanced to each experimental condition: (I) RR and Stroop test, (II) RR and control video, (III) placebo and Stroop test, and (IV) placebo and control video. Results: The main findings indicate that RR supplementation has trivial-to-small effects in terms of mental fatigue, visuo-cognitive processing, or perceived exertion. However, RR was significantly superior to placebo on strength performance in the control video condition during some sets, as it increased the number of repetitions performed in the bench press and the fastest velocity in the bench pull. Out of 52 comparisons, 17 small effect sizes were observed, with 14 favouring RR and 3 favouring placebo, with the remaining differences being trivial. Conclusions: These results suggest that short-term RR supplementation is safe and provides its main ergogenic effects on physical performance rather than in visuo-cognitive or mental outcomes.

PURPOSE Interset rest (ISR) is a variable of resistance training (RT) that has received limited attention and focused mainly on the length of the ISR rather than examining the effects of different stimuli when using the same ISR duration. The aim of this study was to compare the effects of 2-minute passive (PAS) or active ISR (ACT) on intraset velocity loss, blood lactate concentrations, and rating of perceived exertion during bench press in resistance-trained men. METHODS Fourteen participants (23.64 [2.02] y, 82.79 [10.74] kg, 181.50 [7.02] m, maximal power in bench press 660 [113] W) completed 2 RT sessions of 5 × 8 repetitions at maximal velocity using individual optimal load for maximal power output with 2-minute PAS or ACT ISR. During the ACT, participants completed repetitions of vertical chest press at 5% to 10% 1-repetition maximum at a controlled velocity. The intraset velocity loss was measured using a lineal encoder, and blood lactate concentrations and rating of perceived exertion before and after each set were registered. RESULTS Intraset velocity loss was lower in ACT compared with the PAS protocol, without statistically significant differences (P = .571). Blood lactate concentrations increased across the session for both ISR protocols, but this increase was diminished in ACT compared with PAS, without statistical meaning (P > .05). CONCLUSIONS Continuing to perform the same activation during rest intervals was well-tolerated and may reduce the loss of performance due to accumulated workload throughout an RT session, suggesting that ACT may trigger a metabolic advantage in exercise performance for consecutive sets during an RT bout.

This study examined the relationships between fatigue-related blood biomarkers, training load distribution, and performance changes in elite triathletes across a structured training season. Twenty athletes (11 international-level and 9 national-level) were monitored. Exercise stimuli were quantified using objective and subjective metrics during the general and specific preparatory periods, with each microcycle classified as heavy, moderate, or low according to accumulated weekly load. Baseline and follow-up blood samples were collected to assess urea and creatine kinase (CK), and an incremental cycling test with gas analysis was performed at the beginning and end of the training period to evaluate changes in physiological performance. Statistical analyses assessed pre–post differences, while correlation analyses explored associations between training load, biomarker responses, and performance outcomes. Urea concentrations increased significantly during severe (p < 0.001; ES: 2.1) and moderate (p < 0.001; ES: 1.2) load microcycles compared with baseline, whereas CK showed no meaningful associations across the season. Greater accumulated subjective training load was associated with larger increases in urea (ϱ = 0.67; p < 0.05), whereas a more favorable balance between the objectively monitored training load and the athlete’s perceived exertion—characterized by lower perceived effort relative to the external load—was associated with smaller urea elevations (ϱ = -0.55; p<0.05). In addition, improvements in relative power at V̇O 2 max and VT2 were negatively associated with increases in urea ((ϱ = -0.65; p < 0.05) (ϱ = -0.68; p < 0.05) respectively). Despite phases of comparable exercise stimuli, no differences in biomarker responses were observed between national- and international-level triathletes. These findings suggest that longitudinal monitoring of urea may provide useful information to help identify potential states of excessive training load in athletes. However, the substantial inter-individual variability observed indicates that isolated biomarker measurements are insufficient to identify non-adaptive responses. Therefore, an individualized, longitudinal, and holistic monitoring framework integrating objective and subjective training load measures is required to better understand training-induced adaptations and fatigue.

Objective Exercise boredom is a pervasive barrier to physical activity adherence; however, no study has examined it as a primary outcome using a multidimensional boredom measure with temporal tracking across exercise settings. This study compared forest bathing and indoor gym exercise on exercise-related boredom, affective responses, perceived restorativeness, and adherence intention. Design This is a randomized, counterbalanced crossover trial with repeated measures at four time points. Methods A total of 34 healthy university students (21 male and 13 female students; mean age = 21.3 years) completed two intensity-matched, 30-min walking sessions (forest-path and indoor treadmill conditions) in a counterbalanced order, separated by a washout period of 7- to 10-days between them. The primary outcome was exercise boredom, assessed using an 8-item adapted Multidimensional State Boredom Scale (MSBS; Cronbach’s α = 0.87–0.89). Data were analyzed using a 2 (condition) × 4 (time) repeated-measures analysis of variance (ANOVA) with Greenhouse–Geisser correction. Results A significant condition × time interaction emerged for boredom [ F (1.75, 57.62) = 7.17, p = 0.003, partial η 2 = 0.179]. Post-exercise boredom was lower after forest bathing compared to gym exercise [mean difference = 0.60, 95% confidence interval (0.17, 1.03), d = 0.49]. Boredom decreased during forest walking but increased during treadmill walking ( p < 0.001). Forest bathing resulted in higher affective valence ( d = 0.43), greater perceived restorativeness ( d = 1.84), and stronger adherence intention ( d = 0.37). Ratings of perceived exertion confirmed equivalent exercise intensity. Conclusion Exercise boredom is not merely an individual disposition but a context-sensitive response that is environmentally modifiable. Nature-based exercise warrants further investigation as a strategy for sustaining physical activity engagement.

<h4>Objective</h4>The purpose of the study was to determine the relationship between heart rate, rate of perceived exertion, and blood lactate concentration in recreational cricket players between the modified Bruce protocol and the continuous backward medicine ball throw (CBMB) test. The goal was to develop an alternate, inexpensive test for submaximal exercise testing.<h4>Methods</h4>Thirteen recreational cricket players were recruited from Jamia Millia Islamia, New Delhi. The heart rate and rate of perceived exertion were recorded at rest during standing, at the time of reaching the ventilatory threshold, and after 1, 2 and 3 minutes of the recovery period during the modified Bruce protocol and continuous backward medicine ball throw test. The blood lactate levels were recorded at rest while standing, at the time of reaching VT, and after 3 minutes of the recovery period during the modified Bruce protocol and the continuous backward medicine ball throw (CBMB) test, and also at the end of stage 1 for modified Bruce protocol and at the end of 10 reps for continuous backward medicine ball throw test.<h4>Results</h4>The mean age of the recreational cricket player in the study was 22.23±1.87 years. Significant 'r' values were found for heart rate <i>(r=.975, p<.001)</i>, and blood lactate concentration <i>(r=.824, p=.001)</i> between the modified Bruce protocol and the continuous backward medicine ball throw test.<h4>Conclusion</h4>The continuous backward medicine ball throw (CBMB) test for submaximal exercise testing showed validity when compared to the Bruce protocol in recreational cricket players.

In this PCC-funded project, scientists examined the acute effects of real-world training on 26 circulating steroids in blood. They reported rapid changes in key steroid biomarkers, including T:A ratio, that were related to training load and perceived exertion. link.springer.com/article/10.1...

Background. Professional athletes increasingly rely on neurophysiology to enhance athleticpotential. Transcranial Direct Current Stimulation (tDCS) has become one of techniques tomodulate cortical excitability. It can act as ergogenic aid by modifying motor control andfatigue perception.Aim.This systematic review analyzes the impact of tDCS on motor skills, physicalendurance, and cognitive performance. It also addresses the ethical debate surrounding“neurodoping”.Materials and Methods. This systematic review was conducted following PRISMAguidelines. The search was conducted in PubMed and Web of Science, and Scopus. 62publications were analyzed, published up to January of 2026. The review focused on anodalstimulation of M1 and DLPFC regions.Results. Findings indicate small to moderate effects on performance. The most consistentresults involve reduced perceived exertion and improved Time-to-Exhaustion (TTE),especially in M1 stimulation. DLPFC stimulation showed benefits in cognitive tasks,decision-making, and emotional regulation. However, significant heterogeneity existed due tovariations in study methodology.Conclusions. tDCS can enhance performance by modulating the perception of effort ratherthan increasing physical capacity. While not currently prohibited by WADA, the highvariability in results shows need for standardized protocols and further research into longterm effects and ethical regulations.

Quick Win Title: Strategic Caffeine for Athletes The Science: Research in the Journal of Sports Sciences shows 3-6mg caffeine/kg body weight 60 minutes pre-workout increases endurance by 12% and reduces perceived exertion. Your Action Plan: 1. Calculate your dose: body weight (kg) × 4mg 2 […]

“Got my lifting program, based on the latest peer reviewed studies on protein synthesis rates, on a spreadsheet with fluctuating rotating percentages based on that days Rate Of Perceived Exertion” is 100% nerdier than anything the D&D kids are doing

Pro Tips: Athletes can use this before competitions or intense sessions to calm nerves and sharpen focus. Don't force the breath. A smooth, controlled exhale is more important than hitting the exact count. Expect Results: You should feel an immediate sense of calm and reduced perceived exertion […]

This study aims to determine whether muscle activation distribution between hamstrings is modified after nine weeks of two resistance training programs that induce a selective muscle hypertrophy. Using a blinded randomized controlled design, thirty-six resistance-untrained individuals were assigned to one of three groups: control (CON), Nordic hamstring exercise (NHE), and stiff-leg deadlift (SDL) groups. Strength gain was measured as changes in one-repetition maximum (1RM). Changes in semimembranosus (SM), semitendinosus (ST), and biceps femoris (BF) muscle volume were measured using 3D freehand ultrasound. Activation of each hamstring muscle head was assessed using surface electromyography during the trained exercise (or both for CON) performed at 80% of 1RM. We found a significant increase in 1RM after nine weeks for the NHE (37.4 ± 13.8%) and SDL (34.0 ± 21.2%) groups compared to CON. This strength gain was accompanied by selective hypertrophy of ST (24.3 ± 10.8%) and SM (11.2 ± 12.7%), for the NHE and SDL groups, respectively. However, statistical parametric mapping analyses revealed that the muscle activation was not altered over the time, between the groups, or by their interactions (all p ≥ 0.05). Our findings demonstrate a robustness of muscle activation strategies over time despite training-induced selective hypertrophy. These results provide a deeper understanding of the complex interplay between neural drive and muscle mechanical characteristics. This provides additional impetus to study long term effect of activation strategies (e.g., on the development of musculoskeletal disorders), as they seem to represent a trait-like characteristic rather than a transient state.

The testosterone to cortisol ratio, HRV, and cortisol are the most commonly used overtraining markers. None of them work the way you think — and your wearable is measuring something different from what it claims. Jordan and Austin cover the biomarker vacuum: resting cortisol is normal in 75%+ of OTS cases, the T:C ratio has never been validated against clinical outcomes as an individual diagnostic, and HRV doesn’t normalize until 60 hours after heavy resistance training when strength has already recovered at 30. Austin shares a clinical pattern he’s seeing with GLP-1 receptor agonists — wearable scores tanking when the clinical picture is actually fine. Subjective monitoring tools (mood, perceived fatigue, sleep quality) track training load changes with greater sensitivity and consistency than any objective measure currently used. Session RPE trending upward at stable training load is the signal that actually maps to the underlying physiology. Timestamps: 0:00 Resting cortisol is normal in 75%+ of OTS cases 0:35 The testosterone to cortisol ratio and its confounders 1:26 Most self-diagnosed overtraining is testing during intentional fatigue 1:58 Subjective vs. objective monitoring: subjective wins 2:43 The dual maximal exercise test — most validated test, completely impractical 3:34 Austin: wearable concerns in clinical practice and the GLP-1 pattern 5:28 HRV: what it measures, how to use it, and where it fails for lifting 6:58 If HRV is trending down, investigate life load — don’t self-diagnose OTS 7:21 Session RPE: the monitoring tool that actually works 8:43 Session RPE maps most directly to the load-to-recovery ratio Resources: • Saw et al. 2016 — subjective vs. objective monitoring (56 studies): pmc.ncbi.nlm.nih.gov/articles/PMC4789708 • Meeusen et al. 2004/2010 — two-bout exercise protocol: pubmed.ncbi.nlm.nih.gov/18703548 • PMID 21273908 — HRV vs. strength recovery timing: pubmed.ncbi.nlm.nih.gov/21273908 • PMID 23852425 — HRV for OTS detection: pubmed.ncbi.nlm.nih.gov/23852425 • Foster et al. 1998 — session RPE methodology: pubmed.ncbi.nlm.nih.gov/9662690 • Training Plateau Action Plan (free): barbellmedicine.com/training-plateau-action-plan • Full episode: https://www.youtube.com/watch?v=ssnapz_SnBs

<h4>Introduction</h4>This study compared the effects of dumbbell versus cable lateral raises on lateral deltoid muscle thickness (MT) in resistance-trained men and women, with shoulder adduction/abduction range of motion standardised and matched between conditions.<h4>Methods</h4>Twenty-four participants completed an eightweek intervention comprising two weekly resistance training sessions of five sets of lateral raises completed to momentary failure. The study employed a within-participant design with each participant's arms randomly allocated to the cable or dumbbell lateral raise. MT of the proximal and distal lateral deltoid was assessed via B-mode ultrasound. Data were analysed in a Bayesian framework including both univariate and multivariate mixed effect models with random effects. Differences between conditions were estimated as average treatment effects, with inferences based on posterior distributions and Bayes Factors (BFs).<h4>Results</h4>Results showed that lateral deltoid muscle thickness increased by 3.3%-4.6% during the intervention. Moreover, univariate analyses provided "moderate" support for the null hypothesis for both the distal (BF = 0.27) and proximal (BF = 0.22) lateral deltoid. Multivariate analysis provided "extreme" support for the null hypothesis (BF < 0.01). Within-intervention results indicated that conditions produced small or small to medium improvements based on resistance training specific thresholds.<h4>Conclusion</h4>In conclusion, our data suggest that both dumbbell and cable lateral raises are similarly effective for increasing lateral deltoid muscle hypertrophy in resistance-trained lifters.

Three weeks of stalled squats. The conventional answer is to switch programs because you've crossed into intermediate territory. The data says something else. In Part 3 of the Progressive Loading series, Dr. Jordan Feigenbaum and Dr. Austin Baraki walk through why the standard novice / intermediate / advanced framework runs into trouble in real training, what the four adaptive systems are actually doing across a training career, and why most of what gets called a stall is impatience with the noise floor at your current strength level. This is Part 3 of the Progressive Loading series. Part 1 covered why loading should react to demonstrated adaptation. Part 2 covered RPE-based autoregulation and the artificial-momentum approach. Today is the mechanism layer. Timestamps 0:00 - Why your lifts aren't moving 1:52 - The novice / intermediate / advanced framework, three claims to test 13:23 - What 17 years of powerlifting data show about how long you keep getting stronger 32:28 - How getting stronger actually works (four systems on four clocks) 38:00 - What early growth is actually made of (the Damas 2016 deuterium study) 50:33 - The connective tissue lag and why early-training injuries happen 58:32 - Why heavy lifting works for bone density (and why "walk on a treadmill" advice misses) 1:05:10 - Why new lifters get hurt 3 to 10 times more than experienced lifters 1:12:56 - Fatigue is at least four different things (and most coaches treat it as one) 1:26:19 - The CNS fatigue myth (and what the data actually says) 1:33:52 - When the bar isn't moving: how to actually diagnose a stall 1:45:51 - Takeaways and next week's tease: leptin and low testosterone Resources Training Plateau Action Plan (free): https://www.barbellmedicine.com/training-plateau-action-plan/ Progressive Loading article series: https://www.barbellmedicine.com/blog/progressive-loading/ Beyond Progressive Overload (Part 2 article): https://www.barbellmedicine.com/blog/beyond-progressive-overload/ BBM Programs and Coaching: https://www.barbellmedicine.com/ Latella C et al. Using powerlifting athletes to determine strength adaptations across ages in males and females. Sports Med. 2024. https://pubmed.ncbi.nlm.nih.gov/ Del Vecchio A et al. The increase in muscle force after 4 weeks of strength training is mediated by adaptations in motor unit recruitment and rate coding. J Physiol. 2019. https://pubmed.ncbi.nlm.nih.gov/30644584/ Lecce E et al. Resistance training-induced adaptations in the neuromuscular system. J Physiol. 2025. Balshaw TG et al. Neural adaptations after 4 years vs 12 weeks of resistance training. Scand J Med Sci Sports. 2019. https://pubmed.ncbi.nlm.nih.gov/30474171/ Skarabot J et al. Voluntary activation and agonist EMG amplitude in resistance-trained men. J Appl Physiol. 2021. Roberts MD et al. Mechanisms of mechanical overload-induced skeletal muscle hypertrophy. Physiol Rev. 2023. Damas F et al. Early resistance training-induced increases in muscle cross-sectional area are concomitant with edema-induced muscle swelling. Eur J Appl Physiol. 2016. https://pubmed.ncbi.nlm.nih.gov/26280652/ Lazarczuk SL et al. Mechanical, material and morphological adaptations of healthy lower limb tendons. Sports Med. 2022. https://pubmed.ncbi.nlm.nih.gov/35657492/ Kubo K et al. Time course of changes in the human Achilles tendon properties. Eur J Appl Physiol. 2012. https://pubmed.ncbi.nlm.nih.gov/22105708/ Watson SL et al. High-intensity resistance and impact training improves bone mineral density in postmenopausal women: the LIFTMOR randomized controlled trial. J Bone Miner Res. 2018. https://pubmed.ncbi.nlm.nih.gov/28975661/ Aasa U et al. Injuries among weightlifters and powerlifters: a systematic review. Br J Sports Med. 2017. https://pubmed.ncbi.nlm.nih.gov/27445362/ Prieto-Gonzalez P et al. Injuries in novice participants during an eight-week start-up CrossFit program. Int J Environ Res Public Health. 2020. https://pubmed.ncbi.nlm.nih.gov/32155747/ Kanayama G et al. Tendon rupture in body builders. Sports Med. 2015. Enoka RM, Duchateau J. Translating fatigue to human performance. Med Sci Sports Exerc. 2016. https://pubmed.ncbi.nlm.nih.gov/27015386/ Behrens M et al. Fatigue and human performance: an updated framework. Sports Med. 2023. https://pubmed.ncbi.nlm.nih.gov/ Halperin I et al. Accuracy in predicting repetitions to task failure: scoping review. Sports Med. 2022. https://pubmed.ncbi.nlm.nih.gov/ Skarabot J et al. Neuromuscular fatigue and recovery after heavy resistance, jump, and sprint training. Eur J Appl Physiol. 2018. Garcia-Ramos A et al. Greater neuromuscular and perceptual fatigue after low-load to failure than heavy-load to failure. 2024. Minor, Brian MS, CSCS1; Helms, Eric PhD, CSCS2; Schepis, Jacob3. RE: Mesocycle Progression in Hypertrophy: Volume Versus Intensity. Strength and Conditioning Journal 42(5):p 121-124, October 2020. | DOI: 10.1519/SSC.0000000000000581

Three weeks of stalled squats. The conventional answer is to switch programs because you've crossed into intermediate territory. The data says something else. In Part 3 of the Progressive Loading series, Dr. Jordan Feigenbaum and Dr. Austin Baraki walk through why the standard novice / intermediate / advanced framework runs into trouble in real training, what the four adaptive systems are actually doing across a training career, and why most of what gets called a stall is impatience with the noise floor at your current strength level. This is Part 3 of the Progressive Loading series. Part 1 covered why loading should react to demonstrated adaptation. Part 2 covered RPE-based autoregulation and the artificial-momentum approach. Today is the mechanism layer. Timestamps • 0:00 - Why your lifts aren't moving • 1:52 - The novice / intermediate / advanced framework, three claims to test • 13:23 - What 17 years of powerlifting data show about how long you keep getting stronger • 32:28 - How getting stronger actually works (four systems on four clocks) • 38:00 - What early growth is actually made of (the Damas 2016 deuterium study) • 50:33 - The connective tissue lag and why early-training injuries happen • 58:32 - Why heavy lifting works for bone density (and why "walk on a treadmill" advice misses) • 1:05:10 - Why new lifters get hurt 3 to 10 times more than experienced lifters • 1:12:56 - Fatigue is at least four different things (and most coaches treat it as one) • 1:26:19 - The CNS fatigue myth (and what the data actually says) • 1:33:52 - When the bar isn't moving: how to actually diagnose a stall • 1:45:51 - Takeaways and next week's tease: leptin and low testosterone What we cover  - The novice / intermediate / advanced framework: three claims and why each one fails the data test - The 17-year IPF strength curve and what the no-kink finding does and does not establish (Latella 2024) - The four adaptive systems and their separate timescales (neural, muscle, connective tissue, bone) - What early growth actually is, including the deuterium-oxide finding that most week-3 size is fluid (Damas 2016) - Why connective tissue lags muscle by six to eight weeks, and why that produces patellar tendinopathy four months in - The 9.5 vs 0.74 to 3.3 injury rate gap between novice and experienced CrossFit participants - The CNS fatigue myth and the Skarabot 2018 finding that locates the fatigue in the muscle, not the brain - Why the LIFTMOR trial result (heavy lifting for bone density in women in their 60s and 70s) is being missed by primary care - A practical decision tree for stalls: environment first, then load, then program - Tease for next week: leptin, the HPG axis, and the metabolic driver of low testosterone almost nobody connects Resources  Training Plateau Action Plan (free): https://www.barbellmedicine.com/training-plateau-action-plan/ Progressive Loading article series: https://www.barbellmedicine.com/blog/progressive-loading/ Beyond Progressive Overload (Part 2 article): https://www.barbellmedicine.com/blog/beyond-progressive-overload/ BBM Programs and Coaching: https://www.barbellmedicine.com/ Support our work on barbellmedicine.supercast.com Latella C et al. Using powerlifting athletes to determine strength adaptations across ages in males and females. Sports Med. 2024. https://pubmed.ncbi.nlm.nih.gov/ Del Vecchio A et al. The increase in muscle force after 4 weeks of strength training is mediated by adaptations in motor unit recruitment and rate coding. J Physiol. 2019. https://pubmed.ncbi.nlm.nih.gov/30644584/ Lecce E et al. Resistance training-induced adaptations in the neuromuscular system. J Physiol. 2025. Balshaw TG et al. Neural adaptations after 4 years vs 12 weeks of resistance training. Scand J Med Sci Sports. 2019. https://pubmed.ncbi.nlm.nih.gov/30474171/ Skarabot J et al. Voluntary activation and agonist EMG amplitude in resistance-trained men. J Appl Physiol. 2021. Roberts MD et al. Mechanisms of mechanical overload-induced skeletal muscle hypertrophy. Physiol Rev. 2023. Damas F et al. Resistance training-induced changes in integrated myofibrillar protein synthesis are related to hypertrophy only after attenuation of muscle damage. J Physiol. 2016. https://pubmed.ncbi.nlm.nih.gov/27219125/ Damas F et al. Early resistance training-induced increases in muscle cross-sectional area are concomitant with edema-induced muscle swelling. Eur J Appl Physiol. 2016. https://pubmed.ncbi.nlm.nih.gov/26280652/ Lazarczuk SL et al. Mechanical, material and morphological adaptations of healthy lower limb tendons. Sports Med. 2022. https://pubmed.ncbi.nlm.nih.gov/35657492/ Kubo K et al. Time course of changes in the human Achilles tendon properties. Eur J Appl Physiol. 2012. https://pubmed.ncbi.nlm.nih.gov/22105708/ Watson SL et al. High-intensity resistance and imp...

In recent years, the EnodePro® device has been one of the most frequently used velocity sensors to track the bar velocity in resistance training, with the aim of providing load–velocity profiles. However, recent articles highlight a lack of reliability and validity in the estimated maximal strength, which can cause a serious health risk due to the overestimation of the bar velocity. With this study, we aimed to investigate whether imprecision in the measurement could explain the variance in this measurement error. Methods: The research question was evaluated by comparing the integrated velocities from the EnodePro® with the velocities from a high-resolution displacement sensor for the squat and bench press. The velocity was measured with loads corresponding to 30%, 50%, and 70% of the one-repetition maximum (1RM) in moderately trained participants (n = 53, f = 16, m = 37). Intraclass correlation coefficients (ICC) for agreement were supplemented by an exploration of the systematic bias and the random error (mean absolute error (MAE), mean absolute percentage error (MAPE)). Results: The results indicated movement specificity, with the ICC values for the squat ranging from 0.204 to 0.991 and with ICC = 0.678–0.991 for the bench press. Systematically higher velocities were reported by the EnodePro® sensor (p < 0.001–0.176), with an MAE = 0.036–0.198 m/s, which corresponds to an MAPE of 4.09–42.15%. Discussion: The EnodePro® seems to provide overly high velocities, which could result in the previously reported overestimation of the 1RM. Despite the validity problems of force/load–velocity profiles, we suggest evaluating the bar velocity with accurate measurement devices, which is, contrary to previous reports, not the case with the EnodePro®.

This study aimed to investigate the effectiveness of low-load high-volume (LL-HV) resistance training compared to traditional high-load low-volume (HL-LV) protocols in eliciting functional and structural adaptations in powerlifters. Twenty-six well-trained male powerlifters were randomly assigned to LL-HV and HL-LV groups and participated in a 12-week supervised training intervention. The LL-HV protocol involved an initial bench press set performed at 45–60% of one-repetition maximum (1RM), with very high repetitions, while the HL-LV group performed the initial set at 75–90% of 1RM, following matched total training volume for accessory exercises. Both groups trained twice weekly, with identical proximity to failure based on repetitions in reserve (RIR). Functional outcomes included changes in bench press 1RM and mean velocity (MV) measured at various submaximal loads, while structural adaptations were assessed through arm and chest circumferences. Statistical analyses were conducted using a two-factor mixed analysis of variance (ANOVA) to assess the effects of “time” and “training group” on these outcomes. Percent changes were comparable between groups for most variables, with significant improvements observed in the LL-HV group for MV at 80% of 1RM and arm circumference. These findings suggest that LL-HV, emphasizing high-repetition sets, offers an effective alternative to HL-LV protocols for enhancing performance and structural adaptations in powerlifters.

If you develop a real statin intolerance, that’s not the end of the road. The 2026 ACC lipid guidelines provide a clear escalation pathway, and there are more options now than ever. In this segment, we cover what happened to our patient after discharge, the role of prescription omega-3s vs. over-the-counter fish oil, how bempedoic acid works without affecting muscle, and why you should ask your doctor about Lp(a). We also discuss Jordan’s proposal for baseline CK testing in exercisers before starting a statin, and close with direct advice for anyone on a statin who trains. Timestamps 0:00 — What happened to the patient 0:23 — Fish oil: OTC vs. prescription omega-3s (REDUCE-IT data) 2:02 — Patient follow-up: labs, exercise, and quitting smoking 2:27 — 2026 guidelines escalation: bempedoic acid, PCSK9i, inclisiran 3:04 — Bempedoic acid: the prodrug that skips muscle 3:44 — Lp(a): the test you should get once 4:19 — Should we get baseline CK in exercisers? 5:54 — Advice for patients and lifters Full article: https://www.barbellmedicine.com/blog/statins-muscle-strength/ Next Steps Check out our new book, Signal (coming soon) For evidence-based resistance training programs: barbellmedicine.com/training-programs For individualized training consultation: barbellmedicine.com/coaching Explore our full library of articles on health and performance: barbellmedicine.com/resources To consult with Drs. Baraki or Feigenbaum email us at support@barbellmedicine.com To support us and get ad free listening, plus special product discounts, and exclusive content, go to supercast.barbellmedicine.com Resources: Blumenthal RS, et al. 2026 ACC/AHA Dyslipidemia Guideline. Circulation. 2026. DOI: 10.1161/CIR.0000000000001423 Bhatt DL, et al. REDUCE-IT. NEJM. 2019;380:11–22. https://pubmed.ncbi.nlm.nih.gov/30415628/ Lee YJ, et al. Ez-PAVE: Intensive LDL Targeting. NEJM. 2026. PMID: 41910315

Background: Resistance training (RT) promotes muscle hypertrophy and strength gains in both men and women. However, sex differences in neuromuscular performance, muscle fiber composition, and the hormonal environment influence strength and power adaptations. While men generally exhibit greater absolute and relative strength, it remains unclear to what extent these differences persist across various load intensities. A better understanding of sex-specific strength and power profiles may help optimize training strategies. The aim of this study was to compare strength and power performance during the bench press exercise in physically active males and females, relative to body mass and fat-free mass (FFM). Methods: Twenty-nine physically active individuals (16 men: 21.3 ± 4.1 years, 13 women: 22.6 ± 4.9 years) performed a one-repetition maximum (1RM) test and an incremental velocity-based assessment at 45%, 55%, 65%, 75%, and 85% of the 1RM using a Smith machine. The barbell velocity was measured via a linear transducer, with the mean propulsive velocity (MPV) recorded for each load. Power-related variables (e.g., peak force [F0], maximal velocity [V0], and maximal power [Pmax]) were analyzed. To account for differences in body composition, data were adjusted for body mass and FFM. Results: Men exhibited significantly greater strength and power than women across most loads when adjusted for both body mass and fat-free mass (FFM) (p < 0.05). These differences were particularly pronounced when normalized to FFM (45–75%1RM; p = 0.001–0.031), with large effect sizes observed (ηp2 = 0.185–0.383). Notably, sex differences in mean propulsive velocity (MPV) disappeared at 85%1RM (p = 0.208; ηp2 = 0.06), suggesting that maximal neuromuscular recruitment may minimize sex-related disparities at higher intensities. Furthermore, men demonstrated significantly higher values in six of the seven power-related variables, with no significant differences in the %1RM required to achieve an optimal power output. Conclusions: These findings confirm that men exhibit greater strength and power than women, even after adjusting for body composition. However, at high relative loads (≥85%1RM), sex differences in movement velocity appear to diminish, likely due to similar recruitment patterns of high-threshold motor units. These results highlight the importance of sex-specific resistance training programs, particularly in relation to load prescription and the application of velocity-based training methods.

PURPOSE Interset rest (ISR) is a variable of resistance training (RT) that has received limited attention and focused mainly on the length of the ISR rather than examining the effects of different stimuli when using the same ISR duration. The aim of this study was to compare the effects of 2-minute passive (PAS) or active ISR (ACT) on intraset velocity loss, blood lactate concentrations, and rating of perceived exertion during bench press in resistance-trained men. METHODS Fourteen participants (23.64 [2.02] y, 82.79 [10.74] kg, 181.50 [7.02] m, maximal power in bench press 660 [113] W) completed 2 RT sessions of 5 × 8 repetitions at maximal velocity using individual optimal load for maximal power output with 2-minute PAS or ACT ISR. During the ACT, participants completed repetitions of vertical chest press at 5% to 10% 1-repetition maximum at a controlled velocity. The intraset velocity loss was measured using a lineal encoder, and blood lactate concentrations and rating of perceived exertion before and after each set were registered. RESULTS Intraset velocity loss was lower in ACT compared with the PAS protocol, without statistically significant differences (P = .571). Blood lactate concentrations increased across the session for both ISR protocols, but this increase was diminished in ACT compared with PAS, without statistical meaning (P > .05). CONCLUSIONS Continuing to perform the same activation during rest intervals was well-tolerated and may reduce the loss of performance due to accumulated workload throughout an RT session, suggesting that ACT may trigger a metabolic advantage in exercise performance for consecutive sets during an RT bout.

This study compared the accuracy of three generalized approaches for estimating proximity to failure during the Smith machine bench press: (i) the relationship between relative load (%1RM) and maximum repetitions performed to failure (%1RM-RTF), (ii) the relationship between maximum repetitions to failure and fastest set velocity (RTF-velocity), and (iii) the relationship between repetitions left in reserve (RIR) and lifting velocity (RIR-velocity). Nineteen physically active men (22.9 ± 2.7 years old) with at least two years of resistance training experience participated. Their 1-repetition maximum (1RM = 86.8 ± 16.7 kg) was determined during the first session. In the second session, participants performed single sets to failure at 60% and 80% 1RM, with proximity to failure (2RIR and 4RIR) estimated using each approach. The RIR-velocity relationship was the only approach that did not significantly deviate from the intended RIR (errors = -0.4 to 0.6 repetitions). In contrast, both the %1RM-RTF and RTF-velocity relationships overestimated the intended RIR at 60%1RM for both 2RIR (2.9 and 5.8 repetitions, respectively) and 4RIR (2.8 and 5.7 repetitions, respectively), while no significant differences were observed at 80%1RM (errors = -0.6 to 0.9 repetitions). The RIR-velocity relationship generally demonstrated the lowest absolute errors compared to the actual RIR (1.3 ± 0.7 repetitions), with greater differences compared to the other two approaches at lighter loads and closer proximities to failure. In the absence of individual relationships, the general RIR-velocity relationship should be used by coaches to control the proximity to failure of their athletes during the bench press exercise.

The Fiatarone trial, 1990. Ten frail 90-year-olds. Eight weeks of high-intensity resistance training. Strength went up 174%. Two dropped their canes.

In 1990, ten frail 90-year-olds did eight weeks of high-intensity resistance training. Strength increased 174 percent. Two of them discarded their canes. The Fiatarone protocol is the intervention most "senior fitness" programs miss, because the dose is higher than people expect. Here's what the trial actually prescribed, and how to adapt it. Full Direct Line episode on BBM+. Training templates and coaching at barbellmedicine.com Full YouTube video: https://www.youtube.com/watch?v=wOn4DzxoDC0&feature=youtu.be Full episode on BBM+ covers 8 additional subscriber questions. Join at https://barbellmedicine.supercast.com/ https://www.barbellmedicine.com/blog/the-beginner-prescription-blog/ Resources: Fiatarone, Maria A., et al. "High-Intensity Strength Training in Nonagenarians: Effects on Skeletal Muscle." JAMA, vol. 263, no. 22, 1990, pp. 3029–3034. https://doi.org/10.1001/jama.1990.03440220053029 Izquierdo, Mikel, et al. "International Exercise Recommendations in Older Adults (ICFSR): Expert Consensus Guidelines." The Journal of Nutrition, Health and Aging, vol. 25, no. 7, 2021, pp. 824–853. https://doi.org/10.1007/s12603-021-1665-8

This is the free preview of the May 2026 Direct Line, our monthly AMA for Barbell Medicine Plus subscribers. Three reader questions answered in full. We open with a mid-30s woman with bilateral shin pain and exertional foot numbness who started creatine a month ago and is asking whether the supplement is the cause. We walk through the compartment syndrome literature, the 2025 case report being passed around online and misinterpreted, what creatine actually does to total body water (and what it doesn’t), the four compartment pressure studies that exist, the Waterman 2013 demographic data on who actually gets chronic exertional compartment syndrome, and the workup we would actually run if this person walked into clinic. Next, whether splitting your resistance training across the day affects strength and hypertrophy. We cover BBM’s general heuristic on frequency as a distribution tool for training load, the Schoenfeld meta-analyses on frequency (2016 and 2019), the wrinkle on cardiorespiratory fitness and exercise snacks, and where we go off the reservation compared to a strict evidence-based read. We close with endometriosis for the lifter, including the seven-year average diagnostic delay, the 2022 ESHRE guideline shift away from required laparoscopy, what the menstrual cycle and performance literature actually says (McNulty 2020), why the anti-inflammatory diet narrative is mostly noise, the iron and protein levers that matter, post-operative return-to-lifting timelines, the meet-timing question, and Austin’s clinical case walk on supplement stacks and GLP-1 anti-inflammatory effects. A dedicated full episode on endometriosis is coming this summer. The full unabridged Direct Line covers ten more questions, including where the GLP-1 strength trials actually are, why DEXA misleads on muscle mass loss, how we arrived at the Vital 5 weightings, the salt sermon for strongman, running shoes for casual runners, hernias and crunches in older lifters, the Bristol Stool Chart, Austin on coaching his residents, and a fresh reading list. Full episode on BBM Plus. Timestamps: Question 1 · Creatine and shin pain01:2713:21 Question 2 · Splitting your workout across the day13:2120:29 Question 3 · Endometriosis for the lifter20:29 What we cover: The clinical workup for chronic exertional compartment syndrome and why creatine is rarely the culprit. The Schoenfeld frequency literature and why training load matters more than the day it’s distributed across. Endometriosis basics including diagnostic delay, prevalence, and the 2022 ESHRE guideline change. Why most endometriosis “diets” don’t have evidence behind them, and which nutrition levers actually matter (iron, protein, energy availability). Post-operative return to training, meet-timing options, supplement stacks, and the role of GLP-1 receptor agonists in chronic anti-inflammatory effects. Resources: Subscribe to BBM Plus for the full unabridged Direct Line: https://barbellmedicine.supercast.com/ Barbell Medicine coaching and templates: https://www.barbellmedicine.com/ Signal book pre-order: https://www.barbellmedicine.com/shop/learning/signal/ Waterman B.R. et al. 2013. Risk factors for chronic exertional compartment syndrome in a physically active military population. Am J Sports Med 41(11):2545-2552. https://pubmed.ncbi.nlm.nih.gov/24036570/ Powers M.E. et al. 2003. Creatine supplementation increases total body water without altering fluid distribution. J Athl Train 38(1):44-50. https://pubmed.ncbi.nlm.nih.gov/12937471/ Antonio J. et al. 2021. Common questions and misconceptions about creatine supplementation (ISSN position). J Int Soc Sports Nutr 18(1):13. https://pubmed.ncbi.nlm.nih.gov/33557850/ Bruneau A. et al. 2025. Creatine supplementation associated with chronic exertional compartment syndrome: case report. [TO ADD: PMID once indexed] Schoenfeld B.J. et al. 2016. Effects of resistance training frequency on measures of muscle hypertrophy: a systematic review and meta-analysis. Sports Med 46(11):1689-1697. https://pubmed.ncbi.nlm.nih.gov/27102172/ Schoenfeld B.J. et al. 2019. How many times per week should a muscle be trained to maximize hypertrophy? J Sports Sci 37(11):1286-1295. https://pubmed.ncbi.nlm.nih.gov/30558493/ ESHRE Endometriosis Guideline Development Group. 2022. ESHRE guideline: endometriosis. Hum Reprod Open 2022(2):hoac009. https://pubmed.ncbi.nlm.nih.gov/35350465/ McNulty K.L. et al. 2020. The effects of menstrual cycle phase on exercise performance in eumenorrheic women: systematic review and meta-analysis. Sports Med 50(10):1813-1827. https://pubmed.ncbi.nlm.nih.gov/32661839/ Our Sponsors: * Check out FIGS and use my code wearfigs.com for a great deal: https://wearfigs.com * Check out Factor and use my code factormeals.com/bbm50off for a great deal: https://www.factor75.com * Check out Quince and use my code quince.com/bbm for a great deal: h...

This is a free preview of the May 2026 Direct Line, our monthly AMA for Barbell Medicine Plus. Dr. Jordan Feigenbaum and Dr. Austin Baraki walk through three reader questions: whether creatine is actually causing exertional shin pain in a mid-30s woman, whether splitting your resistance training across the day affects strength and hypertrophy, and a primer on training and nutrition for women with endometriosis. The full unabridged Direct Line covers 10 more questions, including where the GLP-1 strength trials actually are, why DEXA is misleading on muscle mass loss, how we built the Vital 5 weightings, the salt sermon for strongman, running shoes for casual runners, and a fresh reading list. Full episode on BBM Plus at the link below. Submit questions for next month’s Direct Line on your BBM Plus dashboard. Chapters: 00:00 Welcome to Direct Line · May 2026 00:10 Question 1 · Creatine and shin pain 12:18 Question 2 · Splitting your workout across the day 19:52 Question 3 · Endometriosis for the lifter ~32:00 Full episode continues on BBM Plus Resources mentioned: Subscribe to BBM Plus for the full unabridged Direct Line: https://barbellmedicine.supercast.com/ Barbell Medicine coaching and templates: https://www.barbellmedicine.com/ Signal book pre-order: https://www.barbellmedicine.com/shop/learning/signal/ Waterman B.R. et al. 2013. Risk factors for chronic exertional compartment syndrome in a physically active military population. Am J Sports Med 41(11):2545-2552. https://pubmed.ncbi.nlm.nih.gov/24036570/ Powers M.E. et al. 2003. Creatine supplementation increases total body water without altering fluid distribution. J Athl Train 38(1):44-50. https://pubmed.ncbi.nlm.nih.gov/12937471/ Antonio J. et al. 2021. Common questions and misconceptions about creatine supplementation (ISSN position). J Int Soc Sports Nutr 18(1):13. https://pubmed.ncbi.nlm.nih.gov/33557850/ Bruneau A. et al. 2025. Creatine supplementation associated with chronic exertional compartment syndrome: case report. [TO ADD: PMID once indexed] Schoenfeld B.J. et al. 2016. Effects of resistance training frequency on measures of muscle hypertrophy: a systematic review and meta-analysis. Sports Med 46(11):1689-1697. https://pubmed.ncbi.nlm.nih.gov/27102172/ Schoenfeld B.J. et al. 2019. How many times per week should a muscle be trained to maximize hypertrophy? J Sports Sci 37(11):1286-1295. https://pubmed.ncbi.nlm.nih.gov/30558493/ ESHRE Endometriosis Guideline Development Group. 2022. ESHRE guideline: endometriosis. Hum Reprod Open 2022(2):hoac009. https://pubmed.ncbi.nlm.nih.gov/35350465/ McNulty K.L. et al. 2020. The effects of menstrual cycle phase on exercise performance in eumenorrheic women: systematic review and meta-analysis. Sports Med 50(10):1813-1827. https://pubmed.ncbi.nlm.nih.gov/32661839/

This review examines rotator cuff and shoulder complex dysfunction through an evolutionary framework and aims to translate these concepts into practical resistance training applications for strength and conditioning and rehabilitation professionals. Comparative anatomy and functional biomechanics of the human and non-human primate shoulder complexes are reviewed to illustrate how evolutionary pressures shaped an upper extremity system optimized for stability and force transmission under closed kinetic chain (CKC) loads. In contrast, many contemporary resistance training practices emphasize high-load, open kinetic chain (OKC) exercises that may impose elevated soft tissue strain and shear forces while potentially diminishing the engagement of the scapulothoracic and trunk stabilization mechanisms evolved to protect the shoulder complex. This proposed evolutionary mismatch may contribute to the high prevalence of shoulder dysfunction observed in the modern human population. Rotator cuff pathology arises through a combination of mechanisms, including, but not limited to, age-related tendon degradation, anatomical variations, mechanical overload factors, as well as systemic comorbidities. The contribution of habitual loading patterns to this multifactorial etiology has been considered in the literature, but this review advances a novel evolutionary mismatch hypothesis as one framework through which a primary biomechanical cause of overuse shoulder pathology may be examined. Applications of these concepts to exercise program design are presented. Specifically, training modifications consider moderately loaded CKC exercises performed at higher volumes with an emphasis on movement velocity and power generation. Incorporating moderate-load, high-volume, high-velocity CKC exercises may preserve rotator cuff integrity and optimize upper extremity function across the lifespan while potentially reducing the loading demands and associated mechanical stress that, under high-load or high-volume conditions, traditional OKC training models place on the shoulder and therefore, challenge the shoulder's evolved structural tolerance.

Introduction This study compared the efficacy of whole-body electromyostimulation (WB-EMS) vs. traditional resistance training (RT) in overweight adults. Methods Forty overweight adults were randomized to WB-EMS ( n = 14), RT ( n = 14), or a control group ( n = 12). Five participants withdrew during the intervention; consequently, and 35 participants completed the study and were included in the final analysis: WB-EMS ( n = 12; age = 30 years, BMI = 29.12 kg/m 2 ; 20-min sessions, 30 Hz, 350 μ s), RT ( n = 12; age = 30 years; BMI = 29.14 kg/m 2 ; 3 × 10 reps at 55%-70% 1RM), or control ( n = 11, age = 29 years; BMI = 29.17 kg/m 2 ). The intervention lasted 8 weeks with biweekly training sessions. Outcome measures included muscular performance tests, ultrasonographic muscle thickness measurements, and serum biomarkers (IL-15, myostatin, and follistatin). Between-group differences were analyzed using ANCOVA with baseline values as covariates. Results Findings demonstrated significantly greater improvements in selected performance and biomarker outcomes in the WB-EMS group compared to other groups. Performance tests revealed significant enhancements in sit-ups ( η p 2 = 0.35), push-ups ( η p 2 = 0.54), and strength measures ( η p 2 = 0.46) compared to RT and control groups. Biomarker analysis showed WB-EMS induced a 15.88% increase in IL-15 vs. 8.27% with RT and −4.92% in controls ( p &amp;lt; 0.001). Myostatin decreased by 21.22% (WB-EMS) vs. 10.84% (RT), while increasing 5.08% in controls ( p &amp;lt; 0.001). Follistatin levels rose by 17.96% (WB-EMS) and 8.92% (RT), with minimal change in controls (0.03%, p &amp;lt; 0.001). All between-group differences were statistically significant ( p = 0.016-0.039) with large effect sizes ( η p 2 = 0.35-0.63). Conclusions Twenty-minute WB-EMS sessions twice weekly elicit significantly greater improvements in muscular performance and favorable myokine profiles compared to conventional RT in overweight individuals. These findings suggest that WB-EMS may represent a time-efficient alternative for improving metabolic-muscular health in time-constrained populations.

Background: Post-activation performance enhancement (PAPE) protocols are increasingly being used to acutely boost strength and power in resistance training. The objective of this systematic review was to determine how PAPE interventions influence barbell velocity in the bench press among trained individuals and address the following research question: which conditioning activities (CAs), rest intervals, and loading strategies most effectively enhance bench press velocity parameters under PAPE conditions? Methods: This systematic review, conducted according to PRISMA guidelines, searched PubMed, Scopus, SpringerNature, EBSCO, and Web of Science up to 31 January 2025 for studies involving healthy adults (18–50 years) that employed bench press or related conditioning activities intended to induce PAPE, and assessed barbell velocity (peak or mean). From pool of 111 records, 7 studies (total n = 125 males, 23–29 years old, ≥2-year training experience) met the inclusion criteria. The methodological quality of included studies was moderate (5/10 on the PEDro scale). Results: Submaximal loads (70–80% 1RM) applied for one to three short sets, with rest periods of around four to five minutes, frequently improved peak velocity (by up to 7%) and peak power (by up to 15.9%). Conversely, heavier loads (>85% 1RM) and insufficient rest tended to offset these benefits due to fatigue. Blood flow restriction or ischemic preconditioning strategies produced positive velocity outcomes mainly at lower loads (20–50% 1RM). Conclusions: These findings suggest that PAPE interventions can enhance bench press barbell velocity in trained individuals. Effectiveness, however, depends on training status, volume, load intensity, and recovery intervals. Future randomized controlled trials with larger samples, standardized reporting, and the inclusion of female athletes are recommended to refine and generalize PAPE applications for upper-body strength and power development.

The standard medical advice for women losing bone density is take calcium and walk on the treadmill. The largest effect in the published literature comes from heavy resistance training, and the population that benefits most is exactly the one being told not to lift. Dr. Jordan Feigenbaum and Dr. Austin Baraki walk through the LIFTMOR trial (Watson 2018), where postmenopausal women in their sixties and seventies trained twice a week with heavy resistance plus impact loading for eight months. The results: 4% bone mineral density gain in the lumbar spine, 2% at the femoral neck, versus a control group on standard advice. Then a discussion of why this evidence is not making it into clinical practice. If you or someone in your life is being told to take it easy on the bones, this is the data. Timestamps: 0:00 - Bone is alive 1:00 - The LIFTMOR trial setup 2:00 - The bone density results 3:00 - The prime window for bone density 4:00 - Why this evidence does not reach clinical practice 4:30 - Selection bias in primary care Resources Full episode: https://www.youtube.com/watch?v=iYDmLCk5Nhc&feature=youtu.be Training Plateau Action Plan (free): https://www.barbellmedicine.com/training-plateau-action-plan/ Progressive Loading Part 1: https://www.barbellmedicine.com/blog/progressive-loading/ Beyond Progressive Overload Part 2: https://www.barbellmedicine.com/blog/beyond-progressive-overload/ The Death of the Novice-Intermediate-Advanced Framework Part 3: Article: https://www.barbellmedicine.com/blog/novice-intermediate-advanced-strength-training/ BBM Programs and Coaching: https://www.barbellmedicine.com/ Watson SL et al. High-intensity resistance and impact training improves bone mineral density in postmenopausal women: the LIFTMOR randomized controlled trial. J Bone Miner Res. 2018.

Except… the actual scientific literature says the opposite. This video of 9-year-old Lucy Milgram deadlifting ~180 lbs at the Arnold got flooded with comments claiming: ❌ it will damage growth plates ❌ stunt growth ❌ cause arthritis ❌ destroy her body long-term These myths have been around for DECADES. And they’re not supported by the evidence. When properly supervised with appropriate technique and loading, resistance training is SAFE and BENEFICIAL for youth. In fact, resistance training in kids has been shown to improve: ✅ strength ✅ bone mineral density ✅ motor skills & physical literacy ✅ confidence & self-efficacy ✅ cardiovascular health ✅ long-term participation in physical activity And no… lifting weights does NOT stunt growth. Ironically, many sports parents happily sign their kids up for activities with FAR higher injury rates than supervised resistance training… while panicking over a deadlift. The key is supervision, coaching, and age-appropriate programming. Not wrapping kids in bubble wrap and teaching them to fear strength training. And for young girls, especially? Teaching them to be strong early in life may be one of the best long-term investments in their health, confidence, and resilience. Strong girls become strong women. Citation PMIDs: 19620931, 18461111, & 24055781 Get my research review REPS: biolayne.com/REPS Get my new nutrition coaching app, Carbon Diet Coach: http://www.joincarbon.com/layne My research based supplements: http://www.outworknutrition.com Get my books on how to lose fat: http://www.biolaynestore.com Take my online course "The Science of Nutrition": https://chfi.click/laynenorton_online Get Custom Workouts by me for $12.99/month: https://biolayne.com/workout-builder/ http://www.facebook.com/laynenorton http://www.twitter.com/biolayne http://www.instagram.com/biolayne