The Bone Health Blueprint

First & foremost, what is a superset? There are many superset strategies used in resistance training, but they all include pairing two movements together, performed back-to-back with little to no rest in between. These could be movements using opposing muscle groups (agonist-antagonist), same muscle groups (similar biomechanics), upper body & lower body (alternate-peripheral) specific exercises.

The biggest questions though, is how do these strategies affect your overall workout capacity and performance? Will fatigue be a factor in how well you can sustain a certain performance and who might these strategies best serve in the attempt to continually improve fitness. Tune in for the discussion as I break down the research asking these very questions.

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Have you ever noticed during a set of an exercise that you start to fatigue midway though? Rep 1 seemed way easier than rep 10 and so on. That feeling of fatigue also translates into your ability to perform the exercise was quickly as possible (with sound technique). The speed at which you can stand up from a squat, or press the bar upwards during a bench press, is an indicator of how much power you can produce. This power measure translates into so many variables that relate to your ability to perform daily tasks. So don't think you're too old to train for power!

Tag along for the next 40 minutes for some very valuable take-away messages that you can apply to your own physical training in your continual pursuit of fitness.

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Expanding on Episode 1 (whether or not to train to failure), what changes might we expect to our muscle size & strength if we trained to failure at a lower resistance compared to a higher resistance.

This comparison has huge implications, especially to the beginner exerciser, as a heavier resistance tends to produce flaws in exercise technique & overall capacity to perform the movement.

So, my goal for this episode is to provide you the tools, based on evidence based data, to understand and apply a best strategy to improve your strength & muscle size while still considering exercise technique and recoverability.

Keep in mind, the comparisons I'm going to discuss were based on lifting lower vs higher resistances, each to failure, and assessing the differences in muscle strength and size.

Thank you for sharing your time with me & your interest in science & exercise. If you feel inclined to leave a rating and/or review I would very much so appreciate the favor!

The term "Functional Training" has been thrown around a lot over the past decade, but what is its purpose? What are some of the principles that underline this style of exercise training? As we dive further into the topic some patterns emerge that give us insight on how and why this style of training differs from traditional resistance training and how we can apply the key take-away messages into our everyday life and fitness.

Thank you again for your interest in science & exercise! Any comments, suggestions, ratings & reviews are always appreciated and used to continually improve this podcast to deliver as much impact as possible.

Should you consume whole eggs or egg whites? I'm sure you've asked this question before, but what does the evidence-based data tell us?

I'll preface this by saying the article reviewed in this episode investigated the difference between consuming whole eggs vs. egg whites alongside a resistance training program for changes in muscle size, strength and body composition. These data were not being reviewed in the context of medicine or medical advice.

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What are your thoughts on creatine supplementation? There is ample evidence related to what creatine can do for your physiology and physical training. But I know what you're thinking... what does it actually do? Is it safe? What is an appropriate dose? How long should you be dosing at specific levels? What types of creatine are on the market, how do they compare and what are the costs? This article does all the research for us and is the most up-to-date evidence based research that breaks it all down. Join me as we dive into answering all of your creatine questions.

As always, please rate, comment, subscribe and spread the word! And thank you for your interest in all things science and exercise.

If you're looking to improve your strength, power, and muscle size, should you lift to failure or not to failure? That's the age old question am I right? The research I am reviewing provides a fully encompassing review of all relevant research and processes the data based on those 3 training outcomes. The results may surprise you! Tune in and lets dive in!

The Bone Health Blueprint is your evidence-based guide to building stronger bones and maintaining independence for life.

In every episode, I break down current research on exercise for osteoporosis prevention and bone growth, explain what the findings really mean, and give you practical, approachable strategies you can use immediately in your own fitness routine.

As a doctor of exercise physiology with nearly two decades of experience in exercise and bone health, I help you cut through the confusion and focus on what truly works.

Thanks for being here—and welcome to The Bone Health Blueprint.

Want a further dive into exercise and working with Dr. Nick? Be sure to check out his website at trubeehealth.com.