The RPE Performance Podcast

In this episode, I discuss something that is all too common for lifters everywhere: the training plateau. While this may seem like a time of uncertainty and regression, there are a few different factors we can look at and strategies we can implement in addressing these issues.

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We're back! With the return of the RPE Performance Podcast, I talk about how you can continue to train in meaningful ways when you're in a busy or unpredictable phase of life. If you find this helpful, please let me know on Instagram @rpeperform or email [email protected].

If you're interested in working with me, click the link below to apply for 1-on-1 coaching:

https://docs.google.com/forms/d/e/1FAIpQLSc80E-ojK_ZlKJgTygcRYUZoV66DrDt0--vOHGkIdxquYiYkg/viewform?usp=sf_link

In this episode, I give an overview of the relationship between motor control and pain, and how different factors influence one another. I discuss things such as suboptimal tissue loading, pain interference, protective responses, and conditioned pain responses among others.

Any questions? Email [email protected] or DM @rpeperform on Instagram and let me know!

In this episode, I try to expand upon a post I made earlier this week regarding caffeine. Additionally, I offer a few counterpoints to some traditionally-held beliefs surrounding caffeine. Any questions? Let me know!

Website: https://www.rpeperformance.com

Coaching Application:

In this episode, I discuss how I generally view muscle weakness analysis, especially as it pertains to the squat.

If you have any questions or would like to work with me, DM @rpeperform on Instagram/X or email [email protected]

In this shorter, unscripted episode, I discuss the various ways in which a person’s biomechanics can impact how you look at their programming due to differences in leverage and movement execution strategies.

In this episode, the articles reviewed are as follows:

The Effect of Set Up Position on EMG Amplitude, Lumbar Spine Kinetics, and Total Force Output During Maximal Isometric Conventional-Stance Deadlifts (Edington et al., 2018)

Hip and Knee Kinetics During a Back Squat and Deadlift (Choe et al., 2021)

Anthropometrical Determinants of Deadlift Variant Performance (Cholewa et al., 2019)

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In this episode, I discuss the ins and outs of muscle activation in the bench press and how it is affected by load, variations, and sex differences. The research articles reviewed are as follows:

Effect of Barbell Load on the Structure of the Flat Bench Press (Krol and Golas, 2017)

The Effects of Bench Press Variations in Competitive Athletes on Muscle Activation and Performance (Saeterbakken et al., 2017)

Muscular Activity Patterns of Female and Male Athletes During the Flat Bench Press (Golas et al., 2018)

Understanding Bench Press Biomechanics - Training Expertise and Sex Affect Lifting Technique and Net Joint Moments (Mausehund and Krosshaug, 2021)

In this third and final installment of the Biomechanics of the Squat research review, I focus on how footwear and knee sleeves may or may not affect the way we squat. The articles covered are as follows:

Effect of Footwear on the Biomechanics of Loaded Back Squats to Volitional Exhaustion in Skilled Lifters (Brice et al., 2021)

Neoprene Knee Sleeves of Varying Tightness Augment Barbell Squat One Repetition Maximum Performance Without Improving Other Indices of Muscular Strength, Power, or Endurance (Machek et al., 2020)

Effect of a Neoprene Knee Sleeve on Performance and Muscle Activity in Men and Women During High-Intensity, High-Volume Resistance Training (Hatfield et al., 2021)

In this episode, I go over three more research articles pertaining to the biomechanics of the squat. The articles covered are as follows:

Is the Occurrence of the Sticking Region in Maximum Smith Machine Squats the Result of Diminishing Potentiation and Co-Contraction of the Prime Movers among Recreationally Resistance Trained Males? (van den Tillaar et al., 2021)

Effects of barbell load on kinematics, kinetics, and myoelectric activity in back squats (Larsen et al., 2022)

The Effects of Barbell Placement on Kinematics and Muscle Activation Around the Sticking Region in Squats (van den Tillaar et al., 2020)