What's the secret to an effective workout? More reps? More sweat? More weights? In this episode, Dr. James Fisher and Amy Hudson break down the science behind strength training, revealing why muscle fatigue, not time or reps, is the real key to results.

From type-2 muscle fiber recruitment to recovery strategies, what you'll hear will help you rethink how you train and why less might actually be more.

• Dr. Fisher and Amy address the "million-dollar question:" What's the secret to effective exercise?
• Dr. James Fisher is a fan of questions such as What is the stimulus? – He likes that once we have in mind that the exercise is the stimulus to adaptation, we can just stop blindly going and doing as much as we can.
• Dr. Fisher and Amy Hudson share the secret of effective exercise: fatiguing the muscle or working it at the right level of intensity.
• Dr. Fisher touches upon type-1 and type-2 muscle fibers – and why you should want your workouts to recruit type-2 muscle fibers…
• Amy and Dr. Fisher list a few signs that you may have recruited your type-2 muscle fibers the right way.
• Dr. Fisher cites some of his research on dissociating effort from discomfort and some interesting findings related to it.
• Some studies have shown that people who are averaging 6-10 hours of sleep per night will build strength in muscle size quicker than those sleeping an average of less than 6 hours.
• Remember: the workout is the stimulus; it's the time after the workout that allows that muscle adaptation.
• "All the wonderful benefits that strength training delivers happen during those recovery days between your sessions," says Amy.

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Previous episode - The Truth About Muscle Soreness: Myths, Recovery, and What to Do Next

Previous episode - The Truth About Sweating: What It Really Means for Your Exercise Routine

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