On this week's episode of the Discover Strength Podcast, we are joined by Dr. James McKendry from McMaster University in Canada. Dr. McKendry is a researcher and Ph.D. fellow at McMaster University and part of former guest Dr. Stuart Phillip's world-renowned lab on protein metabolism. Dr. McKendry joined me this week to discuss a recent paper he was a part of from that lab looking at the benefits of resistance training beyond hypertrophy and strength. The paper is a review that investigates the current literature to give recommendations for resistance training for things other than strength and hypertrophy benefits. We constantly talk about the "other" benefits of resistance training and this paper does a fantastic job of breaking down, in detail many of those other benefits and why they might be important to people.While strength, muscle growth, and the physiological changes that accompany them are important. There is an abundance of physiological and psychological benefits to resistance training beyond hypertrophy that have almost nothing to do with the physical weights being moved.The biggest areas of interest in the paper breakdown, in detail, with fantastic graphical displays some of the other major things to keep in mind when it comes to starting and maintaining a resistance training program. Things like mobility and function, cognition, cancer (recovery and possibly mitigation), metabolic health, and overall mortality improvements (meaning helping you live a longer and fuller life).We recommend a lot of papers on this podcast and in general to our listeners. This is one paper I would suggest everyone reads in its entirety. It is extremely easy to understand and digest and is filled with wonderful visual representations on the importance and impact of resistance training. This is a great paper to share with friends or family who are also on the fence about strength training. Maybe they don't think they "need big muscles" or don't want to get "bulky". Aside from being highly unlikely to attain for the average person this paper examines some of the reasons why EVERYONE should participate in resistance training in at least some capacity. It also gives some recommendations on how to do so, recommendations very similar to what our listeners will be familiar with. Link to paper  HERE.If you or someone you know is interested in trying a FREE Discover Strength Introductory workout, please send them our way! Send any inquiries HERE to get scheduled for a FREE Introductory Session today to take the first step towards getting your life back.Have you ever thought about owning a Discover Strength Franchise all your own? If so visit our website link HERE to learn more, and start your journey to owning and operating your very own Discover Strength!Discover Strength offers free Introductory Workouts at any location across the united states. You can schedule your free Introductory Workout HERE !

In this week's episode of the Discover Strength Podcast, I'm thrilled to be joined by a friend of the program and "Minimum Dose"™ expert Dr. PAK.Dr. Pak has been on the show multiple times before, discussing things like the minimum effective training dose for powerlifters, and if training to failure is really necessary. This week Dr. Pak joins us to discuss a new paper that was published just last year (HERE) with some of the leading strength and conditioning minds in the world. This paper looks at an interesting topic we've never discussed before on this podcast: Deloads.A "deload" can be defined as a planned period of reduced training or non-training, different than a typical "taper". Essentially a deload is something a strength or power athlete would plan into their periodized training program to make sure they are avoiding overreaching or overtraining over the long term in their program.While the particulars of the paper are not of huge importance to our listeners (most of which are not strength and physique athletes), the takeaways and the implications of this new area of research are of great importance. Many times people feel they must have a "use it or lose it" mentality with their exercise routines. This developing area of deloading research is just the first in what will surely be much more that shows that taking some time off or decreasing intensity for a short time (within reason) will not derail all the progress you've made in your training.If you've ever thought that going on vacation would "destroy your gains", this is a valuable episode to listen to and take notes on. The fundamental principle is this: structured (and sometimes unstructured) rest periods, even for extended periods of time, will not deter long-term strength gains and adaptations. In fact, occasional periods of extended rest and recovery can actually serve to improve performance, as well as serve as time to recover both physically and mentally from an otherwise conditioned and regimented training schedule.Don't be afraid to take a little time off, assuming you plan to get back to your normal training schedule and look forward to adding some "deloads" to your next training block.Check out the Study HERE.If you or someone you know is interested in trying a FREE Discover Strength Introductory workout, please send them our way! Send any inquiries HERE to get scheduled for a FREE Introductory Session today to take the first step towards getting your life back.Have you ever thought about owning a Discover Strength Franchise all your own? If so visit our website link HERE to learn more, and start your journey to owning and operating your very own Discover Strength!Discover Strength offers free Introductory Workouts at any location across the united states. You can schedule your free Introductory Workout HERE !

In this week's episode of the Discover Strength Podcast, I had the pleasure of sitting down with a young up-and-comer in the field of exercise science to discuss drop set training.Max Coleman is a Master's student at Lehman College in New York, under the tutelage of Dr. Brad Schoenfeld. He's already starting to make a name for himself in the strength and conditioning space and we were lucky to have him join us today. We discussed a recent meta-analysis that Max spearheaded comparing traditional multi-set training versus what's referred to as "drop set" training.While the term "drop set" is not properly defined in the exercise science literature, Max's paper does a good job of defining a working definition: "... the strategy is typically performed by taking an exercise to (or close to) momentary failure followed by immediate reductions in load (i.e., minimal to no rest between the drops in weight) and then performing as many additional repetitions as possible (29). Depending on the protocol, a single, or multiple “drops” (i.e., reductions) in the load can be performed either on some or all sets."It's something our listeners or clients may have done in their own workouts. Typically designated with a total number of repetitions as a "breakdown set" (i.e. 20-rep breakdown, 30-rep breakdown, etc.). There are many ways to do a drop set, but this analysis looked to compare the effectiveness or this advanced technique versus a more traditional multi-set training approach.Max and I discuss the types of papers included, why a study like this is important, and what this type of training design can tell us about the intensity of effort in a set. (Working harder for a shorter time, versus doing a traditional multi-set training approach.)This episode is filled with great information comparing single versus multi-set training and why something like drop sets, might be a great addition to your current routine.Keep an eye out for more coming from Max in the future. He's currently in the process of putting together a first-of-it's-kind study on "Deloads" in conjunction with Dr. Brad Schoenfeld and Dr. PAK, both former guests of the Discover Strength Podcast.Check out the meta-analysis that Max led HERE.If you or someone you know is interested in trying a FREE Discover Strength Introductory workout, please send them our way! Send any inquiries HERE to get scheduled for a FREE Introductory Session today to take the first step towards getting your life back.Have you ever thought about owning a Discover Strength Franchise all your own? If so visit our website link HERE to learn more, and start your journey to owning and operating your very own Discover Strength!Discover Strength offers free Introductory Workouts at any location across the united states. You can schedule your free Introductory Workout HERE !

In this week's episode of the Discover Strength Podcast, we are excited to continue with our Exercise Myths and Misconceptions Mini-Series with Dr. James Fisher and Discover Strength CEO, Luke Carlson. We'll discuss another prevalent myth in the fitness industry: the idea that "more is better" when it comes to exercise and results.These two friends and colleagues were kind enough to sit down and discuss, in their own words, some of the most pervasive myths still running rampant in our industry. While there are plenty to choose from, we decided to focus on the myths and misconceptions from our very first podcast ever with Dr. Fisher (HERE).This five-part mini-series will cover some of the most widespread myths and misconceptions and hopefully set the record straight on some of these topics once and for all.Our fifth and final episode focuses on the ideal training frequency for resistance training. We hope to once and for all breakdown and dispel the common notion that "more is better". We'll look at what the research actually has to say regarding frequency. We'll also look at how recovery should factor into your workout frequency, and finally, we'll discuss why the "more is better" archetype simply doesn't apply to proper resistance training.Dr. Fisher has conducted some of the definitive work on ideal exercise frequency. Along with his colleagues, Dr. James Steele, Dr. PAK, and Dr. Brad Schoenfeld (all previous podcast guests), they have collectively or individually published numerous papers on this exact topic of the ideal exercise frequency.Like many things in the fitness industry, we are often led to believe that more is better because it allows fitness influencers and charlatans to sell complicated programs for what need naught be that complicated. The ideal exercise frequency is typically anywhere from 1-3x/week. The key factor is all about the intensity of effort in the individual workout, and how you recover outside of your workouts.We need to consider things like stress, not just from exercise, but from life, and how those things influence your recovery ability. If you want to learn more about proper recovery and how to maximize it, check out our previous episode with NYT-Best Selling Author Christie Aschwanden (HERE).The reality is one to three full-body workouts per week, with a high level of intensity of effort, is more than enough for MOST people. We don't need MORE exercise, we need smarter, harder, more efficient exercise.If you or someone you know is interested in trying a FREE Discover Strength Introductory workout, please send them our way! Send any inquiries HERE to get scheduled for a FREE Introductory Session today to take the first step towards getting your life back.Have you ever thought about owning a Discover Strength Franchise all your own? If so visit our website link HERE to learn more, and start your journey to owning and operating your very own Discover Strength!Papers Referenced:- Resistance Training Recommendations Paper HERE- No Time to Lift Paper HEREDiscover Strength offers free Introductory Workouts at any location across the united states. You can schedule your free Introductory Workout HERE !

In this week's episode of the Discover Strength Podcast, we are excited to continue with our Exercise Myths and Misconceptions Mini-Series with Dr. James Fisher and Discover Strength CEO, Luke Carlson. We'll discuss another prevalent myth in the fitness industry: that exercise comes with inherent risks. We're excited to be talking about exercising safely, and what that means for you.These two friends and colleagues were kind enough to sit down and discuss, in their own words, some of the most pervasive myths still running rampant in our industry. While there are plenty to choose from, we decided to focus on the myths and misconceptions from our very first podcast ever with Dr. Fisher (HERE).This five-part mini-series will cover some of the most widespread myths and misconceptions and hopefully set the record straight on some of these topics once and for all.Our fourth episode focuses on something that is especially pervasive in the world of strength and conditioning and social media: the idea that in order to improve speed and power, you must train (i.e. lift weights) explosively and with a high level of speed and power, potentially opening you up to higher injury risk while training. Thankfully we've got two leaders in the industry to set the record straight.Dr. Fisher explains in depth what the research actually has to say about speed and power development. Luke Carlson, formerly an assistant strength and conditioning coach with the Minnesota Vikings, talks about the actual application of the data in high-level athletes.Like many things in the fitness industry, this idea that you must train fast to be fast is muddied by experts, pseudo-experts and high-level athletes, who are at best simply misinformed or disingenuous and at worst are charlatans who are simply telling people what they think they want to hear. The research is clear that speed and power can be improved through strength training, but you don't have to train fast to actually be fast, and in fact, this can lead to potential injury.Instead, as we discuss in detail, it's the intention to move fast which translates to actual improvements on the field. Most importantly, we discuss that exercise, specifically resistance training, should never lead to injury if done correctly. Higher speeds mean higher forces and a higher likelihood of potential injury, so if you get injured training, you are by definition not exercising.The best way to become a better, faster, more adept athlete at your particular sport or endeavor is to simply practice that sport in an environment that is as close as possible to the actual competition. The idea that you must train fast in order to be fast is not supported by the literature at all, and can again potentially lead to deleterious results.If you want to get better at your sport, then take notes and make sure you listen to this episode twice!If you or someone you know is interested in trying a FREE Discover Strength Introductory workout, please send them our way! Send any inquiries HERE to get scheduled for a FREE Introductory Session today to take the first step towards getting your life back.Have you ever thought about owning a Discover Strength Franchise all your own? If so visit our website link HERE to learn more, and start your journey to owning and operating your very own Discover Strength!Discover Strength offers free Introductory Workouts at any location across the united states. You can schedule your free Introductory Workout HERE !

In this week's episode of the Discover Strength Podcast, we take a short break from our Mini-Series to share some exciting news and potential opportunities for our listeners.Have you ever thought about what it would be like to own and operate your own Discover Strength Franchise? If so this is the episode for you. I sat down with Discover Strength CEO Luke Carlson for an in depth conversation on everything you would need to get started with owning a Discover Strength Franchise of your own.We discuss who is a good fit, what the process looks like from start to finish and what you can expect from a cost perspective. If you've ever thought about owning your own fitness business, and specifically a Discover Strength Franchise, set up your no obligation call to start the process TODAY!Click the link HERE to set up your call. Or call (612)268-6059 TODAY!Discover Strength offers free Introductory Workouts at any location across the united states. You can schedule your free Introductory Workout HERE !

In this week's episode of the Discover Strength Podcast, we are excited to continue on with our Exercise Myths and Misconceptions Mini-Series with Dr. James Fisher and Discover Strength CEO, Luke Carlson. We'll be discussing another prevalent myth in the fitness industry: single-set vs. multi-set training.These two friends and colleagues were kind enough to sit down and discuss, in their own words, some of the most pervasive myths still running rampant in our industry. While there are plenty to choose from, we decided to focus on the myths and misconceptions from our very first podcast ever with Dr. Fisher (HERE).This five-part mini-series will cover some of the most widespread myths and misconceptions and hopefully set the record straight on some of these topics once and for all.For our third episode, we decided to focus on a question we get all the time from new clients (as well as some veteran clients). "Why do we only do one set of each exercise at Discover Strength?". The single-set vs. multi-set training debate is alive and well in the fitness industry. We wanted these two distinguished fitness experts to discuss what the research has to say about single-set training versus training with multiple sets.The long-standing belief in the fitness industry, especially for the lay newcomer, is that you need something like three sets of ten reps of each exercise in order to insure enough volume and stimulus for muscular growth. James and Luke discuss where this long-standing belief actually originated, and how even the people who propagated it originally eventually changed their tune.You'll also hear some nuanced discussion about why a single set, taken to true momentary muscular failure is more than likely just as effective, and sometimes possibly even more effective than multiple set training stopped well shy of failure. As with most things we've investigated in resistance training research, the intensity of effort is key, and you simply can't give 100% effort on every set if you're training with too high of a volume.Whether single or multi-set training is conclusively superior, we may never know. But what we know for sure, is that single-set training to failure is proven to be just as effective as multi-set training, and has the added benefit of taking significantly less time. So if results are what you're looking for, and time is a barrier to exercise (which it is for most people), then take notes and make sure you listen to this episode twice!If you or someone you know is interested in trying a FREE Discover Strength Introductory workout, please send them our way! Send any inquiries HERE to get scheduled for a FREE Introductory Session today to take the first step towards getting your life back.Have you ever thought about owning a Discover Strength Franchise all your own? If so visit our website link HERE to learn more, and start your journey to owning and operating your very own Discover Strength!Discover Strength offers free Introductory Workouts at any location across the united states. You can schedule your free Introductory Workout HERE !

In this week's episode of the Discover Strength Podcast, we are excited to continue on with our Exercise Myths and Misconceptions Mini-Series with Dr. James Fisher and Discover Strength CEO, Luke Carlson. We'll be discussing another prevalent myth in the fitness industry: cardio versus resistance training for weight loss.These two friends and colleagues were kind enough to sit down and discuss, in their own words, some of the most pervasive myths still running rampant in our industry. While there are plenty to choose from, we decided to focus on the myths and misconceptions from our very first podcast ever with Dr. Fisher (HERE).This five-part mini-series will cover some of the most widespread myths and misconceptions and hopefully set the record straight on some of these topics once and for all.For our second episode we decided to discuss something that's still extremely misunderstood in the fitness industry. This idea that "cardio" exercise is necessary for effective weight loss in an exercise program.This myth is propagated widely and one of the hardest to break from people's belief structure. We are ingrained from our fitness watches, to our treadmills, to everything we see on social media to believe that in order to effectively lose weight, we must do some form of cardio, and probably a lot of it.The reality however, is that cardio, in and of itself is not a very good tool for weight loss. In fact, a high volume of cardio can sometimes even be counter productive to our weight loss goals. Proper diet, caloric restriction, and resistance training, are much more efficacious tools to get weight off, and keep it off.Luke and Dr. Fisher, discuss the background and history of this myth in the fitness industry, why it's so pervasive, and what the research actually says when it comes to cardio versus resistance training for weight loss.If body recomposition is one of your goals, this is a MUST LISTEN episode. The internet is full of misinformation on this topic, and these two experts explain the how and the why behind what the research actually says. The importance of cardio, has very little to do with its effectiveness as a weight loss modality. If you've ever thought of counting calories on the treadmill, bike or elliptical, this is the podcast for you!If you or someone you know is interested in trying a FREE Discover Strength Introductory workout, please send them our way! Send any inquiries HERE to get scheduled for a FREE Introductory Session today to take the first step towards getting your life back.Have you ever thought about owning a Discover Strength Franchise all your own! If so visit our website link HERE to learn more, and start your journey to owning and operating your very own Discover Strength!Discover Strength offers free Introductory Workouts at any location across the united states. You can schedule your free Introductory Workout HERE !

In this week's episode of the Discover Strength Podcast, we are excited to kick off our Exercise Myths and Misconceptions Mini-Series with Dr. James Fisher and Discover Strength CEO, Luke Carlson by discussing heavy vs. light weights.These two friends and colleagues were kind enough to sit down with me and discuss in their own words, some of the most pervasive myths still running rampant in our industry. While there are plenty to choose from, we decided to focus on the myths and misconceptions from our very first podcast ever with Dr. Fisher (HERE).This five-part mini-series will cover some of the most widespread myths and misconceptions and hopefully set the record straight on some of these topics once and for all.For our first part, we decided to focus on something near and dear to our hearts, heavy versus light weights. There is a common myth and misconception that heavy weights, must be used to build strength, and that lighter weights with higher reps must be used to build tone and endurance. The research simply does not back this up.In fact, Discover Strength recently published a paper, in conjunction with Dr. Fisher's University, Solent University in South Hampton on this exact topic. Some of our listeners may remember and may have even participated in this study which looked at sets of 6 reps versus 15 reps (see study HERE).We're excited to share this first of five episodes with two of the most respected and cited leaders in the exercise science field, and to start destroying some of these major myths and misconceptions once and for all!If you or someone you know is interested in trying a FREE Discover Strength Introductory workout, please send them our way! Send any inquiries HERE to get scheduled for a FREE Introductory Session today to take the first step towards getting your life back.Discover Strength offers free Introductory Workouts at any location across the united states. You can schedule your free Introductory Workout HERE !

Welcome back to another season of The Discover Strength Podcast!On this week's episode, I'm delighted to be joined by world-renowned exercise science researcher, and one of the most prolific authors in the resistance training field, Dr. Brad Schoenfeld.Dr. Schoenfeld has been a previous guest on our podcast, discussing ways to maximize hypertrophy. You can find that episode HERE. In this week's episode, we had Dr. Schoenfeld on to discuss the importance of training to momentary muscular failure.While we are firm believers at Discover Strength that single-set training to momentary muscular failure is the most time-efficient, and effective strategy to maximize results in minimum time, there are many effective ways to train.The research study we discuss in this episode looks at a recent meta-analysis, comparing different training styles. Some to failure, and some not to failure, to see if there's a benefit to either.While there seems to be some benefit to training shy of failure, specifically for strength athletes, the majority of the training population will not see much if any difference between training to failure versus not training to failure.The biggest difference is the time commitment involved. At Discover Strength, we know busy people don't have time to waste on exercise that doesn't work. And while multi-set, higher volume training, may be effective, it's certainly not time efficient.We discuss how the results of training to failure versus not training to failure are essentially negligible. So for clients, listeners, and trainees, looking to maximize results in minimum time, single-set resistance training taken to momentary muscle failure, seems to be a great strategy, backed by the research, and proven to be effective!If you or someone you know is interested in trying out a FREE Discover Strength Introductory workout, please send them our way!Send any inquiries HERE to get scheduled for a FREE Introductory Session today to take the first step towards getting your life back.Check out the paper HERE.Link to Brad's Books HERE.Link to Brad's Blog mentioned HERE.Discover Strength offers free Introductory Workouts at any location across the united states. You can schedule your free Introductory Workout HERE !