Welcome to the Data Driven Strength Podcast. We help you maximize strength and hypertrophy by integrating research into practice.
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Does the Evidence Now Support Effective Reps? Ft. Greg Nuckols | Ep. 58
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Free RPE/RIR guide: https://data-drivenstrength.ck.page/rpe-guide Greg Nuckols: https://www.strongerbyscience.com https://www.strongerbyscience.com/effective-reps/ https://www.instagram.com/gregnuckols/?hl=en 0:00:00 Intro 0:04:50 Overview of New Proximity to Failure Meta-Regression 0:17:00 Common Misinterpretations of the Results 0:20:00 The Resur…
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Do Short Rest Periods Actually Decrease Muscle Growth? | Ep. 57
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Thanks for tuning in to the Data Driven Strength Podcast! Timestamps:00:00 Intro02:30 Reconciling the Data on Short Rest Periods and Intensity TechniquesSubscribe to our YouTube Channel:https://www.youtube.com/@datadrivenstrength/featuredBe sure to sign up for our newsletter:https://www.data-drivenstrength.com/newsletterLearn more about Infinity Pr…
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Beyond Powerbuilding: Principles and Advanced Applications | Ep. 56
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Thanks for tuning in to the Data Driven Strength Podcast! Timestamps: 00:00 Intro 08:30 Beyond Powerbuilding Subscribe to our YouTube Channel: https://www.youtube.com/@datadrivenstrength/featured Be sure to sign up for our newsletter: https://www.data-drivenstrength.com/newsletter Learn more about Infinity Programs: https://www.data-drivenstrength.…
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Are Deloads Making You Weaker? | Ep. 55
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Thanks for tuning in to the Data Driven Strength Podcast! Timestamps:00:00 Intro04:50 Deloadshttps://sportrxiv.org/index.php/server/preprint/view/302Learn more about Infinity Programs:https://www.data-drivenstrength.com/infinity-pre-launchBe sure to sign up to the training takeaway newsletter:https://www.data-drivenstrength.com/newsletterSign up to…
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Infinity Programs are LIVE: Systematic Training to Maximize Results
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Thanks for tuning in to the Data Driven Strength Podcast! You can find Infinity Programs at the link below:https://www.data-drivenstrength.com/infinityMusic by Joystock - https://www.joystock.com
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Programming Primer Sessions to Boost Performance | Ep. 54
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Thanks for tuning in to the Data Driven Strength Podcast! Timestamps: 00:00 Intro 06:00 Primer Sessions https://pubmed.ncbi.nlm.nih.gov/31203499/ Learn more about Infinity Programs: https://www.data-drivenstrength.com/infinity-pre-launch Be sure to sign up to the training takeaway newsletter: https://www.data-drivenstrength.com/newsletter Sign up t…
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Which Reps are the Most Efficient for Strength? | Ep. 53
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We apologize for any audio issues throughout this episode. We are still adjusting to new equipment and software, thank you for listening!Thanks for tuning in to the Data Driven Strength Podcast! Timestamps:00:00 Intro01:04 How can we use velocity loss to gain insight towards which reps are the most efficient for strength?https://www.mdpi.com/2227-9…
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Getting the Most Out of Velocity Loss | Ep. 52
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Thanks for tuning in to the Data Driven Strength Podcast! Timestamps: 00:00 Intro 02:30 Advantages and disadvantages of velocity loss https://pubmed.ncbi.nlm.nih.gov/36823322/ https://pubmed.ncbi.nlm.nih.gov/31868099/ Be sure to sign up to the training takeaway newsletter: https://www.data-drivenstrength.com/newsletter Link to Individualized Progra…
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Wrinkles to the Volume Discussion for Muscle Growth | Ep. 51
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Thanks for tuning in to the Data Driven Strength Podcast! Timestamps: 00:00 Intro 03:45 Wrinkles to the volume discussion https://pubmed.ncbi.nlm.nih.gov/35291645/ https://pubmed.ncbi.nlm.nih.gov/27433992/ Volume for Strength (Ep. 37): https://open.spotify.com/episode/4hDLNB1iXukbMo8Q5ZfuQB?si=AB326-IaToW-PJGDQxXV-w Be sure to sign up to the traini…
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Is Load Irrelevant for Muscle Growth? | Ep. 50
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Thanks for tuning in to the Data Driven Strength Podcast! Timestamps: 00:00 Intro 02:30 Combining Loading Ranges for Muscle Growth Be sure to sign up to the training takeaway newsletter: https://www.data-drivenstrength.com/newsletter Link to Individualized Programming + Self Coaching Toolkit Product Page: https://www.data-drivenstrength.com/individ…
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Beyond Long Muscle Lengths: Where Should Your Reps Be the Most Difficult for Hypertrophy? | Ep. 49
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Thanks for tuning in to the Data Driven Strength Podcast! Timestamps: 00:00 Intro 02:00 Muscle length vs. the most challenging portion of the ROM Link to papers discussed: https://sportrxiv.org/index.php/server/preprint/view/198 https://assets.researchsquare.com/files/rs-1530884/v1/96845f0d-cd80-4ebd-857e-f93c9cd9e5b1.pdf?c=1656091069 Links to othe…
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Decreasing Training Volume in Trained Individuals: Risks and Rewards | Ep. 48
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Thanks for tuning in to the Data Driven Strength Podcast! Timestamps: 00:00 Intro 03:10 How much can we decrease training volume and maintain muscle size? Link to papers discussed: https://digitalcommons.wku.edu/ijes/vol15/iss4/34/ https://pubmed.ncbi.nlm.nih.gov/21131862/' Be sure to sign up to the training takeaway newsletter: https://www.data-dr…
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There is More to Training Volume than Sets Per Week | Ep. 47
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Thanks for tuning in to the Data Driven Strength Podcast! Timestamps: 00:00 Intro 02:50 How does the relative change in training volume influence outcomes? Link to papers discussed: https://pubmed.ncbi.nlm.nih.gov/32108724/ https://pubmed.ncbi.nlm.nih.gov/32058362/ Sign up to our nutritional periodization course! https://courses.data-drivenstrength…
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Periodizing Nutrition to Maximize Outcomes and Using Drop Sets to Improve Efficiency | Ep. 46
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Thanks for tuning in to the Data Driven Strength Podcast! Timestamps: 00:00 Intro 04:20 How to Periodize Nutrition Alongside Training 41:30 Utilizing Drop Sets to Improve Training Efficiency Link to papers discussed: Coleman 2022: https://journal.iusca.org/index.php/Journal/article/view/135 Sign up to our nutritional periodization course! https://c…
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Optimizing Progression Methods for Strength and Hypertrophy | Ep. 45
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Thanks for tuning in to the Data Driven Strength Podcast! Timestamps: 00:00 Intro 03:10 Progression strategies for strength and hypertrophy Link to papers discussed: Plotkin 2022: https://peerj.com/articles/14142/ Schoenfeld 2020: https://pubmed.ncbi.nlm.nih.gov/32342648/ Be sure to sign up to the training takeaway newsletter: https://www.data-driv…
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Performance and Hypertrophy: Lessons from the Frequency and Rest-Pause Research | Ep. 44
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Thanks for tuning in to the Data Driven Strength Podcast! Timestamps: 00:00 Intro 00:50 How does performance influence muscle growth? 15:00 Discussion of new study investigating training frequency for muscle growth Link to papers discussed: Our article on RIR and Muscle Growth: https://www.data-drivenstrength.com/guiides/rir-and-muscle-growth Prest…
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Training in a Caloric Surplus vs. Deficit | Ep. 43
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Timestamps: 00:00 Intro 01:34 Is it worth trying to elicit “resensitization” for muscle growth? 14:20 Should you manipulate training volume in a caloric deficit? Link to papers discussed: https://pubmed.ncbi.nlm.nih.gov/23053130/ https://pubmed.ncbi.nlm.nih.gov/33241958/ https://www.researchgate.net/publication/363635223_Resistance_Training_Volume_…
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Strength, ROM, and Specificity: Does it Pay to be a Jack of All Trades? | Ep. 42
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Timestamps: 00:0 Intro 01:00 Is bulking and cutting worth it? 10:00 Is strength always ROM specific? Be sure to sign up to the training takeaway newsletter: https://www.data-drivenstrength.com/newsletter Sign up to be the first to hear more about our nutritional periodization course! https://data-drivenstrength.ck.page/nutrition-periodization-cours…
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Should Strength Athletes Bulk and Cut? | Ep. 41
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Thanks for tuning in to the Data Driven Strength Podcast! Timestamps: 00:0 Intro 01:58 Is the term “progressive overload” misleading? 07:40 Should strength athletes cut and bulk? Be sure to sign up to the training takeaway newsletter: https://www.data-drivenstrength.com/newsletter Sign up to be the first to hear more about our nutritional periodiza…
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Load and Strength Gains: Are There Diminishing Returns? | Ep. 40
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Thanks for tuning in to the Data Driven Strength Podcast! Timestamps: 00:0 Intro 02:09 Should we address our weak points or build on our strengths? 09:09 Does the relationship between load and strength gains show diminishing returns? Link to primary paper discussed: https://pubmed.ncbi.nlm.nih.gov/33433148/ https://pubmed.ncbi.nlm.nih.gov/35029596/…
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Periodization for Muscle Growth: Does Work Capacity Matter? | Ep. 39
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Thanks for tuning in to the Data Driven Strength Podcast! Timestamps: 00:00 Intro 03:00 What training metrics should we track? 09:30 Does aerobic training potentiate hypertrophy? Link to primary paper discussed: https://faseb.onlinelibrary.wiley.com/doi/10.1096/fj.202200398RR Be sure to sign up to the training takeaway newsletter: https://www.data-…
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Rate of Progression, Tips for Self Coaching, and Program Troubleshooting | Ep. 38
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Thanks for tuning in to the Data Driven Strength Podcast! Timestamps: 01:15 Does training status change with rate of progression 06:30 Should we progress volume or load for strength 13:10 What are some tips for those that are self coaching/programming 23:10 How to tell if a lifter is over or under stimulated and when to add/remove SBD work To learn…
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Is 10-20 Sets Per Week a Good Recommendation for 1RM Strength? | Ep. 37
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Thanks for tuning in to the Data Driven Strength Podcast! Links to paper discussed: 1. https://pubmed.ncbi.nlm.nih.gov/28755103/ 2. https://pubmed.ncbi.nlm.nih.gov/30153194/ 3. https://pubmed.ncbi.nlm.nih.gov/31868813/ 4. https://pubmed.ncbi.nlm.nih.gov/27941492/ 5. https://pubmed.ncbi.nlm.nih.gov/32058362/ 6. https://pubmed.ncbi.nlm.nih.gov/294708…
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Diving Deeper into ROM for Hypertrophy with Milo Wolf | Ep. 36
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Thanks for tuning in to the Data Driven Strength Podcast! Timestamps: 01:30 Milo’s background 04:00 Discussion of new of triceps study 15:00 Muscle length vs. failure point 23:30 What would be the biggest mistake lifters would make if they took this research too literally? 36:20 Do we need any ROM for muscle growth? 47:50 Potential considerations f…
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How to Build the Best Microcycle | Ep. 35
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Thanks for tuning in to the Data Driven Strength Podcast! To learn more about 1 on 1 coaching: https://datadrivenstrength.typeform.c... If you'd like to sign up to our email list, please visit the bottom section of our website via this link: https://www.data-drivenstrength.com If you’d like to submit a question for a future episode please follow th…
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Total ROM vs. Long Muscle Lengths for Hypertrophy | Ep. 34
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Thanks for tuning in to the Data Driven Strength Podcast! To learn more about 1 on 1 coaching: https://datadrivenstrength.typeform.c... If you'd like to sign up to our email list, please visit the bottom section of our website via this link: https://www.data-drivenstrength.com If you’d like to submit a question for a future episode please follow th…
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Individualizing Training Protocols for Lifter Psychology and When Should You Rate RPE? | Ep. 33
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Timestamps: 01:33 Individualizing Training Protocols Via Lifter Psychology 26:32 When Should You Rate a Set’s RPE? To learn more about 1 on 1 coaching: https://datadrivenstrength.typeform.c... If you'd like to sign up to our email list, please visit the bottom section of our website via this link: https://www.data-drivenstrength.com If you’d like t…
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Overreaching for Hypertrophy, Adaptive Resistance, and Interpreting Training Plateaus | Ep. 32
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Thanks for tuning in to the Data Driven Strength Podcast! Timestamps: 01:40 How should you feel after a Deload? 05:38 Overreaching for Hypertrophy 13:34 Adaptive Resistance Discussion 21:14 Interpreting Training Plateaus To learn more about 1 on 1 coaching: https://datadrivenstrength.typeform.com/to/JR3Gzm?typeform-source=linktr.ee If you'd like to…
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Optimizing Exercise Variation and Building Work Capacity to Potentiate Load Progression | Ep. 31
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Thanks for tuning in to the Data Driven Strength Podcast! Timestamps: 01:00 Exercise Variation Study 26:50 Work Capacity Discussion To learn more about 1 on 1 coaching: https://datadrivenstrength.typeform.com/to/JR3Gzm?typeform-source=linktr.ee If you'd like to sign up to our email list, please visit the bottom section of our website via this link:…
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Simplifying Velocity Based Training, Do We Need To Train to Failure With Low Loads, and Benching 6 Times a Week | Ep. 30
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Thanks for tuning in to the Data Driven Strength Podcast! Timestamps: 01:10 Simplifying velocity based training 35:34 Do we need to train to failure with low loads? 1:31:23 Long term individualization case study with high frequency benching To learn more about 1 on 1 coaching: https://datadrivenstrength.typeform.com/to/JR3Gzm?typeform-source=linktr…
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Optimal Training Block Length and Using Within-Subjects Designs to Guide Individualization
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Thanks for tuning in to the Data Driven Strength Podcast! Timestamps: 01:25 Determining a “training unit” 27:38 What can we learn about individualization from within-subjects designs? 54:55 Is there a “best” way to progress training? To learn more about 1 on 1 coaching: https://datadrivenstrength.typeform.com/to/JR3Gzm?typeform-source=linktr.ee If …
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Addressing the Limitations of the Proximity to Failure Research
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Thanks for tuning in to the Data Driven Strength Podcast! Timestamps: 01:04 New review paper on the limitations of proximity to failure research 13:50 What is the effect size of interest? 41:00 Strength Limiter Discussion To learn more about 1 on 1 coaching: https://datadrivenstrength.typeform.com/to/JR3Gzm?typeform-source=linktr.ee If you'd like t…
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Episode 27- New Proximity to Failure Research, The Fitness-Fatigue Model, and More
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Thanks for tuning in to the Data Driven Strength Podcast! Timestamps: 00:00 Proximity to Failure and Fatigue Management 20:44 The Fitness Fatigue Model 30:18 How Much Does Absolute Load Matter? To learn more about 1 on 1 coaching: https://datadrivenstrength.typeform.com/to/JR3Gzm?typeform-source=linktr.ee If you'd like to sign up to our email list,…
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Episode 26- Training Momentum and Autoregulation
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Thanks for tuning in to the Data Driven Strength Podcast! Timestamps: 00:00 What is auto regulation? 03:29 Should we auto regulate training volume? 29:20 How does training momentum influence outcomes? To learn more about 1 on 1 coaching: https://datadrivenstrength.typeform.com/to/JR3Gzm?typeform-source=linktr.ee If you'd like to sign up to our emai…
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Q&A Episode 25- General Update, Minimum Effective Training Dose, Rate of Force Development, and More
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Thanks for tuning in to the Data Driven Strength Podcast! Timestamps: 00:00 Intro/general update 10:02 Home gym equipment and setting up weighted pushups 23:47 Training frequency and proximity to failure 36:14 Rate of force development discussion 01:09:00 Minimum effective dose for strength and hypertrophy To learn more about 1 on 1 coaching: https…
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Episode 24- Athlete Monitoring and Fatigue with Drake Eserhaut
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Thanks for tuning in to the Data Driven Strength Podcast! To learn more about 1 on 1 coaching: https://datadrivenstrength.typeform.com/to/JR3Gzm?typeform-source=linktr.ee If you'd like to sign up to our email list, please visit the bottom section of our website via this link: https://www.data-drivenstrength.com If you’d like to submit a question fo…
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Q&A Episode 23- Favorite Exercises, Proactively Adding Sets, Nutritional Periodization, and More
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Thanks for tuning in to the Data Driven Strength Podcast! If you'd like to sign up to our email list, please visit the bottom section of our website via this link: https://www.data-drivenstrength.com If you’d like to submit a question for a future episode please follow the link provided: https://forms.gle/c5aCswfCq6XUDTiAA Link to Individualized Pr…
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Q&A Episode 22- Partial Range of Motion Training, "What Do I Respond To?", and RPE vs. RIR
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Thanks for tuning in to the Data Driven Strength Podcast! If you'd like to sign up to our email list, please visit the bottom section of our website via this link: https://www.data-drivenstrength.com If you’d like to submit a question for a future episode please follow the link provided: https://forms.gle/c5aCswfCq6XUDTiAA Link to Individualized Pr…
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Episode 21- “How Hard Are We Training? Additional Considerations for RIR Accuracy” Discussion
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Thanks for tuning in to the Data Driven Strength Podcast! You can read the article discussed here: https://www.data-drivenstrength.com/articles/considerations-for-rir-accuracy If you'd like to sign up to our email list, please visit the bottom section of our website via this link: https://www.data-drivenstrength.com If you’d like to submit a questi…
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Q&A Episode 20- Programming Accessories, Individualization Troubleshooting, and Top Sets Year Round
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Thanks for tuning in to the Data Driven Strength Podcast! If you have any suggestions on how we can improve the show, please let us know. If you'd like to sign up to our email list, please visit the bottom section of our website via this link: https://www.data-drivenstrength.com If you’d like to submit a question for a future episode please follow …
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Episode 19- Proximity to Failure for Strength Research Update
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Thanks for tuning in to the Data Driven Strength Podcast! If you have any suggestions on how we can improve the show, please let us know. If you’d like to submit a question for a future episode please follow the link provided: https://forms.gle/c5aCswfCq6XUDTiAA Link to Individualized Programming + Self Coaching Toolkit Product Page: https://www.da…
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Q&A Episode 18- Tapering, EMG Research, Sarcoplasmic Hypertrophy, and More (IG Lightning Round)
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Thanks for tuning in to the Data Driven Strength Podcast! If you have any suggestions on how we can improve the show, please let us know. If you’d like to submit a question for a future episode please follow the link provided: https://forms.gle/c5aCswfCq6XUDTiAA Link to Individualized Programming + Self Coaching Toolkit Product Page: https://www.da…
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Q&A Episode 17- Volume Allocation, Perception of Effort, Ice cream, and More
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Thanks for tuning in to the Data Driven Strength Podcast! If you have any suggestions on how we can improve the show, please let us know. If you’d like to submit a question for a future episode please follow the link provided: https://forms.gle/c5aCswfCq6XUDTiAA Link to Individualized Programming + Self Coaching Toolkit Product Page: https://www.da…
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Episode 16 w/ Pak Androulakis-Korakakis- What Can We Learn From the Minimum Effective Dose Research?
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Thanks for tuning in to the Data Driven Strength Podcast! If you have any suggestions on how we can improve the show, please let us know. Pak’s Linktree: https://linktr.ee/polkarots Link to the paper discussed: https://osf.io/preprints/sportrxiv/wubps/ If you’d like to submit a question for a future episode please follow the link provided: https://…
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Episode 15 w/ Dr. Ciaran Fairman- Exercise Oncology, Cluster Sets for Clinical Populations, and More
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Thanks for tuning in to the Data Driven Strength Podcast! If you have any suggestions on how we can improve the show, please let us know. Ciaran’s website: https://www.ciaranfairman.com Link to the paper discussed: https://link.springer.com/article/10.1007/s40279-021-01455-4 If you’d like to submit a question for a future episode please follow the …
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Q&A Episode 14- Individualizing Volume and Rep Ranges, Measuring Fatigue, RPE Accuracy, and More
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Thanks for tuning in to the Data Driven Strength Podcast! If you have any suggestions on how we can improve the show, please let us know. If you’d like to submit a question for a future episode please follow the link provided: https://forms.gle/c5aCswfCq6XUDTiAA Link to Individualized Programming + Self Coaching Toolkit Product Page: https://www.da…
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Episode 13- Casual Chat About All Things RIR/RPE and Muscle Growth
49:18
49:18
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49:18
Thanks for tuning in to the Data Driven Strength Podcast! If you have any suggestions on how we can improve the show, please let us know. Link to the article: https://www.data-drivenstrength.com/articles/rir-and-muscle-growth Link to Individualized Programming + Self Coaching Toolkit Product Page: https://www.data-drivenstrength.com/individualized-…
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Episode 12- The Individualization Process
41:53
41:53
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41:53
Thanks for tuning in to the Data Driven Strength Podcast! If you have any suggestions on how we can improve the show, please let us know. Link to Individualized Programming + Self Coaching Toolkit Product Page (Discounted ~15% until April 1st only!): https://www.data-drivenstrength.com/individualized-programming If you’d like to submit a question f…
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Q&A Episode 11- Low Reps for Hypertrophy, Block to Block Changes, Individualizing Low Fatigue, and More
57:17
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57:17
Thanks for tuning in to the Data Driven Strength Podcast! If you have any suggestions on how we can improve the show, please let us know. If you’d like to submit a question for a future episode please follow the link provided: https://forms.gle/c5aCswfCq6XUDTiAA Follow us on Instagram at: @datadrivenstrength @zac.datadrivenstrength @josh.datadriven…
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Q&A Episode 10- Exercise Variation, Distributing Volume, Providing Useful Information, and More
44:41
44:41
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44:41
Thanks for tuning in to the Data Driven Strength Podcast! If you have any suggestions on how we can improve the show, please let us know. If you’d like to submit a question for a future episode please follow the link provided: https://forms.gle/c5aCswfCq6XUDTiAA Follow us on Instagram at: @datadrivenstrength @zac.datadrivenstrength @josh.datadriven…
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