Barbell Medicine Podcast

The podcast discusses what happens when people stop exercising, how much exercise is necessary, and how to program exercise with limited time.Recommendations for training on limited time: Resistance training: 3-5 sets per muscle group per week of compound exercises at >65% 1RM for strength. Add isolation exercises if desired.  Conditioning: 150 mins/week moderate or 75 mins/week vigorous intensity. Split up however you want. Be careful about doing too much sprint/max intensity work. Gradually build up if desired.Strategies for efficient programming include: Modifying warm-ups to be more time-efficient (short rest, less reps, bigger jumps)Using supersets of antagonist muscle groups or unrelated movements Employing "every two- or three- minute on the minute" protocols. e.g. E2MOM or E3MOM: 5 @ 8, then 65% x 5 e2mom x 3 sets or > RPE 8 Use time caps on sessions, e.g. 20-minutes for movement 1 or work up to 1-rep @ RPE 8 in 8 minutes, then 12 minutes perform maximum sets of 3 to 5 reps with 70% e1RMFlexibility in scheduling is key - focus on getting the total amount of work done over a 1-2 month period rather than worrying about perfect weekly routinesTime Crunch Template (Update coming soon!)Resources Page: https://www.barbellmedicine.com/resources/Template Quiz: https://www.barbellmedicine.com/template-quiz/References:Detraining PodcastWolin 2008Sturm 2019Garcia-Hermoso 2022Benito 2020 Radaelli 2015 Grgic 2018Nolan 2018Chen 2022Gavanda 2020Hortobagyi 1993Halonen 2024Mujika 2001 Smith 2003Encarnacao 2022Staron 1991 Ivey 2000Grgic 2022Piercy 2018Hamer 2017 Khurshid 2023Schoenfeld 2017 Krieger 2009 Perkin 2019 Fyfe 2022Androulakis-Korakis 2021Borde 2015 Lesinski 2016Yang 2018For more of our stuff:WebsiteApparelAppTech Support on YouTube:https://www.youtube.com/watch?v=EDuf2vIU7JYNeed a coach? Contact Us:https://www.barbellmedicine.com/contact-us-coaching-inquiry/Our Sponsors:* Check out Factor: https://factormeals.com/50bbm* Check out Incogni: http://incogni.com/barbell* Check out MasterClass: https://masterclass.com/BBM* Check out Rosetta Stone and use my code TODAY for a great deal: https://www.rosettastone.com* Check out Rosetta Stone and use my code TODAY for a great deal: https://www.rosettastone.comSupport this podcast at — https://redcircle.com/barbell-medicine-podcast/donationsAdvertising Inquiries: https://redcircle.com/brandsPrivacy & Opt-Out: https://redcircle.com/privacy

In this episode, Drs. Feigenbaum and Baraki discuss a complex case of a 60-year-old female with a history of type 2 diabetes, hypertension, high cholesterol, and pulmonary sarcoidosis presenting with exertional shortness of breath. Initial tests showed a heart rate of 50 bpm, prolonged PR interval, and patchy fibrosis in the heart. What's the diagnosis?Resources Page: https://www.barbellmedicine.com/resources/Template Quiz: https://www.barbellmedicine.com/template-quiz/Case:https://pmc.ncbi.nlm.nih.gov/articles/PMC7383351/ For more of our stuff:WebsiteApparelAppTech Support on YouTube:https://www.youtube.com/watch?v=EDuf2vIU7JYNeed a coach? Contact Us:https://www.barbellmedicine.com/contact-us-coaching-inquiry/Our Sponsors:* Check out Factor: https://factormeals.com/50bbm* Check out Incogni: http://incogni.com/barbell* Check out MasterClass: https://masterclass.com/BBM* Check out Rosetta Stone and use my code TODAY for a great deal: https://www.rosettastone.com* Check out Rosetta Stone and use my code TODAY for a great deal: https://www.rosettastone.comSupport this podcast at — https://redcircle.com/barbell-medicine-podcast/donationsAdvertising Inquiries: https://redcircle.com/brandsPrivacy & Opt-Out: https://redcircle.com/privacy

Dr. Jordan Feigenbaum and Dr. Baraki discuss osteoarthritis (OA), emphasizing its complexity and the importance of a holistic approach. OA affects joints, causing pain, stiffness, and reduced function, with knees being the most commonly affected. Risk factors include age, prior injury, obesity, and inflammation. Diagnosis often relies on clinical history rather than imaging. Treatments include exercise, weight management, and non-pharmacological interventions like knee sleeves. Pharmacological options include topical NSAIDs, oral NSAIDs, and GLP-1 receptor agonists, with a cautious approach to opioids and steroid injections. Surgery may be considered for severe cases, but lifestyle changes and appropriate exercise are crucial for long-term management.Resources Page: https://www.barbellmedicine.com/resources/Template Quiz: https://www.barbellmedicine.com/template-quiz/Resources:https://www.barbellmedicine.com/blog/the-barbell-medicine-guide-to-osteoarthritis/https://www.barbellmedicine.com/blog/what-do-knee-sleeves-do/https://pain-calculator.com/https://pmc.ncbi.nlm.nih.gov/articles/PMC2730438/https://pubmed.ncbi.nlm.nih.gov/27103611/https://pain-calculator.com/treatment/osteoarthritis-pain/viscosupplementation-publicly-funded-trials/https://www.nephjc.com/news/nsaids-vs-opioidshttps://www.safetyandquality.gov.au/standards/clinical-care-standards/osteoarthritis-knee-clinical-care-standardFor more of our stuff:WebsiteUpcoming Seminars ApparelAppTech Support on YouTube:https://www.youtube.com/watch?v=EDuf2vIU7JYGot Pain? Contact Us:https://www.barbellmedicine.com/contact-us-coaching-inquiry/Our Sponsors:* Check out Factor: https://factormeals.com/50bbm* Check out Incogni: http://incogni.com/barbell* Check out MasterClass: https://masterclass.com/BBM* Check out Rosetta Stone and use my code TODAY for a great deal: https://www.rosettastone.com* Check out Rosetta Stone and use my code TODAY for a great deal: https://www.rosettastone.comSupport this podcast at — https://redcircle.com/barbell-medicine-podcast/donationsAdvertising Inquiries: https://redcircle.com/brandsPrivacy & Opt-Out: https://redcircle.com/privacy

In the November 2024 research review, Drs. Jordan Feigenbaum and Austin Baraki discuss the effects of de-training periods in resistance training and the potential benefits of carbon monoxide supplementation for enhancing altitude training. New research investigated 20 weeks of continuous training vs. two 10-week periods of training separated by a 10-week off period. The results are....not what you might expect! The second study explored the use of carbon monoxide to stimulate red blood cell production and what effects it had regarding VO2 max and power output in elite cyclists. Ethical and monitoring concerns are also discussed.Resources Page: https://www.barbellmedicine.com/resources/Template Quiz: https://www.barbellmedicine.com/template-quiz/Case:https://pubmed.ncbi.nlm.nih.gov/36205802/For more of our stuff:WebsiteUpcoming Seminars ApparelAppTech Support on YouTube:https://www.youtube.com/watch?v=EDuf2vIU7JYGot Pain? Contact Us:https://www.barbellmedicine.com/contact-us-coaching-inquiry/Our Sponsors:* Check out Factor: https://factormeals.com/50bbm* Check out Incogni: http://incogni.com/barbell* Check out MasterClass: https://masterclass.com/BBM* Check out Rosetta Stone and use my code TODAY for a great deal: https://www.rosettastone.com* Check out Rosetta Stone and use my code TODAY for a great deal: https://www.rosettastone.comSupport this podcast at — https://redcircle.com/barbell-medicine-podcast/donationsAdvertising Inquiries: https://redcircle.com/brandsPrivacy & Opt-Out: https://redcircle.com/privacy