muscle damage

Journal of the International Society of Sports Nutrition — Journal Article; Randomized Controlled Trial

matched text: “muscle damage”

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...

matched text: “muscle damage”