Stretching: Limited Benefits for Injury or Performance

Dr. Jordan Feigenbaum answers questions on supplements, training philosophy, and competition prep in this extended preview of the Barbell Medicine AMA! This episode debunks common myths and gives you the honest, evidence-based answers you need for better health and lifting.

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In this preview, we cover:

• Lead in Your Supplements? 🤯 The recent controversy and why you need to check for third-party, batch testing. We discuss the low lead content of Barbell Medicine's whey and why plant-based proteins, like vegetables, naturally carry higher risks.
• The Problem with Group Class Programming: While F45, CrossFit, and Orange Theory are great for adherence, their circuit training often compromises total training volume, force production, and loads, which reduces exercise-related adaptations.
• Stop the Endless Stretching! Stretching alone does not reduce injury risk, decrease soreness, or improve performance. Better to use that time for actual strength training.
• Weight Cutting: Is 20 lbs Too Much? Get the strong recommendation against attempting an aggressive weight cut for a meet, particularly if you are cutting more than 2-5% of your body weight for a 2-hour weigh-in.
• Isometrics vs. Dynamic Exercise: Isometrics are best as a starting point for those who cannot tolerate any dynamic joint movement due to pain. However, dynamic exercises are generally better for strength and health adaptations.
• Deadlift Bar Slack: Learn about the two sources of slack in a deadlift system and why practicing with a deadlift bar (which is longer and thinner than a standard power bar) is essential before a competition.
• Garage Gym Platform: Do I Need One? Why building an 8x8 platform is recommended for lifting, primarily to eliminate the floor slope common in garages and provide a level, solid surface.

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