In this episode, we break down four science-backed methods to help your clients feel that post-workout “burn” every time. Learn how to use the principles of the Repeated Bout Effect (RBE) in reverse to keep your classes feeling fresh, challenging, and effective. These tips will help you consistently create that sought-after soreness so clients feel like they’re progressing with each session!

What You’ll Learn:

• How the Repeated Bout Effect works and why muscles adapt to reduce soreness over time.
• Proven strategies to reverse the RBE using eccentric exercise variations and overload methods.
• Tips for balancing soreness to maintain high client satisfaction without risking burnout.

Key Points Covered:

• Rotate Eccentric-Focused Exercises: Prevent adaptation by introducing new movements each class.
• Increase Time Under Tension: Slow down the eccentric phase for greater muscle micro-damage.
• Vary Angles and Planes of Motion: Challenge muscles differently to increase soreness.
• Add Eccentric Overload with Bilateral Concentric/Unilateral Eccentric Movements: Use both limbs on the lift and one on the lower for targeted eccentric overload.

Related Links and Studies:

• Proposed Mechanisms and Mediators of the Repeated Bout Effect: Mechanism Overview: PubMed Link 1
• Supporting Study: PubMed Link 2
• Protective Effect on the Opposite Limb (Contralateral RBE): PubMed Link

Watch on YouTube

Prefer to watch instead of listen? Catch the full episode on YouTube: https://youtu.be/pplrScFQArY

Connect with me on Instagram: @the_raphaelbender

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