Barbell Life

Progressive overload isn’t just “add weight every week.” It’s the systematic increase of training stress across multiple levers—load, reps, sets (weekly volume), range of motion, frequency, and even targeted fatigue—so tissues keep adapting without tipping into non-functional fatigue.1) You can “overload” by load or reps—and both work A controlled trial comparing two strategies—adding load vs. adding reps on leg extensions—found similar increases in 1RM strength and muscle size after 10 weeks. Translation: if bar speed or recovery limits heavier loading, progressing reps at a given load can still drive gains.2) Volume is powerful, but has diminishing returns Meta-analytic modelling shows a clear dose–response between weekly training volume and hypertrophy and strength, but with diminishing returns at higher volumes (i.e., more isn’t endlessly better). Use volume as a primary overload lever, then taper increases once progress slows.3) Velocity loss as a smart fatigue “dial” In velocity-based training, the velocity-loss (VL) threshold within a set acts like a fatigue governor. Higher VLs (e.g., 20–40% drop in rep speed) tend to produce more hypertrophy but accumulate more fatigue, while lower VLs preserve readiness and strength expression. Choose VL to match the phase: higher for growth blocks, lower for strength/peaking.4) Autoregulation helps match today’s capacity—just don’t expect magic RPE/RIR or APRE can effectively align daily stress with readiness, but recent work suggests no consistent advantage over well-designed fixed-load prescriptions when intensity/volume are equated. Use autoregulation to avoid bad days becoming bad blocks, not as a guaranteed accelerator.5) Deloads: useful tool, not a law of nature A recent supervised study found a one-week mid-block deload minimally affected hypertrophy and may reduce strength versus continuous training. Practical read: schedule deloads based on performance and readiness trends (e.g., HRV, bar speed, reps at a target load), not the calendar alone. 6) ROM and long-length work are underrated overload vectors Expanding range of motion, especially emphasizing long muscle lengths, can meaningfully raise mechanical tension and growth stimulus—another way to overload without chasing heavier loads every session.7)Power, Acceleration, & RFD- use Velocity at Percentage of Bodyweight or Load at Specific Velocities. Consider looking at time to Peak Velocity.Putting it together: a modern overload playbookPick 1–2 primary levers per block. • Hypertrophy block: progress weekly sets and/or reps, use VL 20–30%, and widen ROM.• Strength block: progress load week to week, keep VL 10–15%, and hold volume steady.Track two simple KPIs:• Reps @ 75–80% 1RM (or weight at a fixed RPE/RIR)• Best rep velocity on your main lift warm-upsIf both stall for 2–3 exposures, add a small dose of volume (e.g., +2–4 weekly sets for that muscle) or reduce VL/fatigue and push load.Autoregulate with guardrails:• Target 1–3 RIR on most working sets.• If warm-up bar speed is ↓ and RIR feels tighter, keep load but shave a set (maintain quality).• If bar speed is ↑ and RIR feels easier, add a small top-set or back-off set.Deload only when the data say so:• Use a low-VL week and cut volume by ~30–40% when readiness, bar speed, and pump/DOMS pattern indicate accumulating fatigue—not simply because “week 4.”This is what we use at www.RiseIndoorSports.com.https://www.mashelite.com/product-category/gymaware/ for your Velocity needs.New EBook "Mash Explosion" https://www.mashelite.com/product/mash-explosion-power-training-plyometrics/"Mash Explosion" EBook and New Program at: https://www.bridgeathletic.com/product/mashexplosionebookandprogramforimprovedjumpssprintaccelerationathleticpower-1633531

"Strong isn’t enough — here’s how to turn strength into POWER." Coach Travis Mash dives into the Power-3 Framework: Jumping, Acceleration, Change of Direction, and Rotation.  What Physiological components help to improve each?  How to test and monitor?  Learn how Verkhoshansky’s principles, Physiological Components like Reactive Properties (Titin protein filament, muscle spindles, etc), and the Strength Deficit explain why some athletes are explosive — and others aren’t. Includes:✅ Speed Strength vs Strength Speed✅ Titin & Elastic Energy✅ The Role of Rate of Force Development✅ How to Test RSI & DSI, Force Velocity Profile✅ Training Methods: AEL, Plyometrics, Isometrics, Olympic Lifts My new EBook, "Mash Explosion" is dropping any moment on www.mashelite.com. It's all about improving: jumping, acceleration, change of direction, and rotations. I break down the components of each movment, how to test, and how to improve. ==> https://www.mashelite.com/product/mash-explosion-power-training-plyometrics/ $39 but 40% off during the first two weeks, so only $24 and there's a new coach guided workout as well. New Coach guided program: 'Mash Maximize Power, Vertical Leap and Explosion'' $35/mth but we’re running a special for the first two weeks at Only $20/mth and a discount on the first month below: https://www.bridgeathletic.com/product/mashmaximizepowerverticalleapandexplosion-1632361 Get 30% Off 1st Month- Use Code: ‘MASSIVEHOPSANDPOWER30’ www.mashelite.com www.riseindoorsports.comThank you to all of our partners: www.GymAware.comwww.ancoretraining.com/MASHwww.sorinex.comwww.maxeffortmuscle.com

Introduction:Today’s topic: What’s missing from athletic performance programs across the country (high school, private sector, and college).Goal: Build a systematic approach to help athletes maximize performance beyond just lifting weights.Reminder: Champions are made by mastering the little things — not just training hard.The 7-Part Framework:SleepIdeal sleep environment: 68°F, dark room, no screens before bedNutrition & RecoveryMacro minimums:Protein: 1 g per lb body weightCarbs: 3–12 g per lb body weight (depending on sport/intensity)Fat: 20–35% of total caloriesSupplements & recovery tools: breath work, cool downs, PT, chiropractic, sauna, ice baths, hyperbaric chambersTesting & KPIs (Key Performance Indicators)Rotational Strength, Speed, & PowerLateral Strength, Speed, & PowerGoal Setting & HabitsEliminating Organized ChaosRecovery & Monitoring Fatigue:Use jump testing / velocity tracking to monitor fatigueIf below norm → reduce training volume/intensity by 25%If above norm → consider lighter bodybuilding day or active recoveryEnd outdated “grind culture” of beating athletes down with unnecessary early workoutsTools for Accountability:Wearables like Oura Ring or WhoopHelp track sleep, HRV, recoveryEnable team accountability featuresKey Takeaways:Athletic success = Mastery of the mundaneSleep, nutrition, recovery, and monitoring are just as important as lifting and conditioningPrograms need curriculum + accountability for long-term resultsEach future episode will dive deeper into one of the seven key areasGet a Free E-Book with Tips for the Big 6: Big Six Free Download - Mash Elite PerformanceVisit: https://www.mashelite.com for our EBooks and Programming. Sign up for the newsletterTo Join the Online Team: https://www.bridgeathletic.com/store/thenewteammasheliteperformance-1629Please support our sponsors:GymAware The Gold Standard in VBT https://www.riseindoorsports.com/ https://www.swiftperformance.com/ https://www.shredmill.com/https://www.sorinex.com/ Ancore Training SystemsGo-Exxentric FlywheelMax Effort Muscle and Mash Elite

In this meeting, I spoke with Coach Keith Shimon. We discussed various aspects of human physiology, injury recovery, and exercise training, with a focus on the nervous system's role in movement and perception. We explored the importance of personalized approaches to training and rehabilitation, emphasizing the need to understand individual physiology and psychology to develop effective exercise programs. The conversation also covered topics such as strength training, power development, and the benefits of maintaining muscle mass and mobility as people age, concluding with a discussion on the importance of tailored coaching and the resources available through their gym, Body Activation, LLC.Links to learn more about Coach Keith Shimon and Body Activation, LLC:http://www.youtube.com/@bodyactivationllc5117Website: body-activation.comInstagram: instagram.com/bodyactivationEmail Coach Shimon:  Keith@body-activation.comVisit: https://www.mashelite.com for our EBooks and Programming. Sign up for the newsletterTo Join the Online Team: https://www.bridgeathletic.com/store/thenewteammasheliteperformance-1629Please support our sponsors:GymAware The Gold Standard in VBT https://www.riseindoorsports.com/https://www.swiftperformance.com/https://www.shredmill.com/https://www.sorinex.com/Ancore Training SystemsGo-Exxentric FlywheelMax Effort Muscle and Mash Elite

Keys to a Successful Program:The goal of this podcast is to give coaches some action items that are easily implemented.Some Testing to see where athletes are:ROM AssessmentsSpeed and JumpingPower and Athletic IndexesHow to implement the finding and keys to the success of that implementation: 1st Warm Ups Designed to Target Joints in a Specific Way ending with Speed Prep and Timing KPIs 2nd At Home Programs and Extra Warm Ups and Cool Downs to Target Individual Deficiencies3rd1st Phase of the Day is the Fastest (Power, Ballistics, and Speed)4th 2nd Phase of the Day is Strength Qualities, Reactive Properties, & Clean Technique5th 3rd Phase Assistance Specific to Speed and Athletic PerformanceFinally, implement a simple Cool DownTo gather low hanging fruit:Spend time gathering information about exact goal setting, sleep hygiene, nutrition, and outside stressors to ensure specificity.Visit: https://www.mashelite.com for our EBooks and Programming. Sign up for the newsletterTo Join the Online Team: https://www.bridgeathletic.com/store/thenewteammasheliteperformance-1629Please support our sponsors:https://gymaware.com/ https://www.riseindoorsports.com/https://www.swiftperformance.com/https://www.shredmill.com/

On today’s episode of The Barbell Life Podcast I discuss the topic, “Does getting Stronger Make an Athlete Faster?” As always, the answer is ‘it depends’. You will need the program that I will be discussing:⇒ Program Changes Based on TestingFirst, we discuss the tests necessary to decide what kind of strength program is best suited for an athlete:Dynamic Strength Index click the link for the article on GymAware.Reactive Strength Index click the link for the article on GymAware.Timing Gates from Swift Performance(click on the link to check out Swift Performance) test a 40yd dash looking at:10ydFlying 30ydShredMill (click on the link to check out ShredMill):AccelerationTransitionMax VelocityEnjoy the show, and I hope this clears up the long debated topic. This is the last week to take advantage of the MashJacked Holiday Specials:60% Off the Mash EBook Bundles50% Off Mash Programs20-60% Off all Mash EBooksSocial Media Links:Twitter: https://x.com/MashEliteInstagram: https://www.instagram.com/masheliteperformance?igsh=dDkzdXN5cHkwbHhj

Today on The Barbell Life Podcast, we were joined by, Dr. Mike Lane, Associate Professor in the Department of Exercise and Sport Science at Eastern Kentucky University. He can also deadlift 751 pounds, so he's not just smart. Today we discussed long term athletic development. We discussed the best way to set expectations:What's your goal?Where are you currently in relation to where you need to be?Train for a few months and see how much progress you make as well as get an idea of what to expect.At that point you will have the information to decide if you're working with a genetically gifted athlete, fast responder, hard gainer, or a combination. The athlete will have time to see what the training is going to be like, and then they can decide if they're willing to put in the work required to get where they want to be. Mike also discussed a brilliant idea of helping an athlete that isn't cut out for a particular sport in finding something that they could excel in. I think we need more of this in America.We discussed how we both fit into the long term development plan in our original decisions to powerlift. We were in two different sectors and yet both of us became elite. Mike believes:Here's what gets you 80% of the way:ConsistencyTraining hardAfter that, you will need solid individualized programming to get you as far as you are genetically capable.Our Black Friday Specials are closing out on Sunday, so don't miss out:60% Off Mash EBook Bundleshttps://www.mashelite.com/product-category/bundles/40% Off Mash Online Coachinghttps://www.bridgeathletic.com/store/blackfridayspecialsforteammasheliteperformance-162935% Mash Courses Bundle on Stronger Expertshttps://www.strongerexperts.com/offers/4fEXiLmN/checkout?coupon_code=MASHCYBERMONDAY

In this episode of The Barbell Life Podcast, we look to determine if the movements found within Olympic weightlifting are beneficial for improving athletic performance.  To start with, we take a closer look at power explaining that power is the combination of speed and strength. We answer the question regarding "Is the expression of power, found when one performs a power clean, going to actually improve power production?"  Take a deep dive into power and how to improve:Improving Power Production in Athletes https://gymaware.com/improving-power-production-in-athletes/We also discuss tests for athletes that help determine how much time an athlete should spend expressing power, using speed strength, and/or getting stronger. We also look at the monitoring of these ongoing tests to ensure athletes are trending properly.  We discuss the following tests:Dynamic Strength Index and you can take a deep dive at GymAware here: https://gymaware.com/practical-uses-for-the-dynamic-strength-index/We discuss the different types of weightlifting exercises and their derivatives to improve specific athletic qualities like starting strength, RFD, acceleration, and reactive ability.  Is Olympic weightlifting and the derivatives good for cognitive performance?    We look at different ways of measuring the Olympic weightlifting movements and derivatives other than just maximum increases.  We intended for this podcast to give you tools to apply to your current programs to stimulate specific adaptations to maximize the human performance of all of your athletes.  Visit: https://www.mashelite.comSign up for the newsletter    If you are local to the Triad Region of North Carolina, check out our home where Coach Mash is Head of Sports Science: https://www.riseindoorsports.com/  or email him Travis@RiseIndoorSports.comPlease support our sponsors:  https://www.swiftperformance.com/  https://www.shredmill.com/ https://gymaware.com/

In this episode, I go over what to expect from future episodes of The Barbell Life Podcast including:Latest in Recovery, Sleep, and Nutrition-How to Stimulate your Desired Training Adaptation-Easy to Understand Reviews of the Latest Research -The Barbell of Course with Weightlifting, Powerlifting, and SuperTotal Information -Youth Development with the Barbell -Free Programming -The Latest in Health and Fitness especially Longevity -Speed and Agility Development -Athlete Development from Youth to AdultThe Main show discussed:Concentric Contractions:Adaptations:Motor Unit Rate Coding, Especially at high rate force due to higher cross bridge detachment rates Muscle Fiber Pennation Angle due to shortening without the counter stretch which creates less of an angle Examples:Squats from Pins 2.Cleans or Pulls 3.Smith Machine Presses to throwsGood for:Mimics concentric only athletic movements like the start of a sprintOverloads a contraction that is normally aided with passive forceRead about this in-depth:https://gymaware.com/adaptations-from-concentric-muscular-contractions/Eccentric Contractions:Adaptations:Overall Improvements of the SSC *Improved Stored Elasticity from noncontractile elastic components.  *Improved Stored Elasticity from contractile elastic components especially from strengthened titin protein filaments. *Type II Muscle Fiber Hypertrophy  *All leading to: *Improved Strength *Higher Rates of Force Production *Improved Power at Specific RatesExamples of ways to Apply Eccentric Muscular Contractions:Accentuated Eccentric Loading (AEL): Weight Releasers before Maximum Loads (strengthened connective tissue and improved strength) *Weight Releasers before Submaximum Loads (strengthened power production especially strength speed qualities of strength) *Held DB to Unloaded Jumps (RFD, SSC, and Speed Strength) *Flywheel Training (Adaptation depends on the Application) *Overloaded Eccentric Contractions from movements like the Squat and DeadliftRead about Eccentric Contractions and their Adaptations at:https://gymaware.com/adaptations-from-eccentric-contractions/Isometric Contractions:Adaptations:Muscular Hypertrophy and Strength relative to the joint angle being applied. *Tendons and overall connective tissue when held at lengthened positions *6 hours to fully recovery great for rehab & targeting weaknessesHere are some ways to Apply Isometric Contractions:Pulls, squats, or presses into pinsSquats into pins from Lengthened PositionLeg Extensions and Leg Curls from Lengthened Positions Paused Squats or Presses: great for strengthening positions but not for maximizing hypertrophy or connective tissue.Read about Isometric Contractions at: https://gymaware.com/adaptations-from-isometric-contractions/Visit: https://www.mashelite.com Please support our sponsors:https://www.riseindoorsports.com/https://gymaware.comhttps://www.swiftperformance.com/https://www.shredmill.com/https://www.sorinex.com/

Hampton Morris and Olivia Reeves are the best American weightlifters of all-time. Hampton just won the Bronze Medal and Olivia the Gold Medal in the 2024 Paris Olympics.I interviewed their coaches about a month ago: Coach Tripp Morris and Coach Steve Fauer. They had some similarities that I consider to be gold nuggets for all coaches, and they have some differences. You will learn about each in this video.We discuss all the topics: 1. Technique 2. Frequency 3. Intensity 4. Volume 5. Data collection 6. Fatigue Management 7. Variations 8. Accessory Work 9. Recovery 10. Intensity v. Volume and which is better to focus. Much, Much more! Enjoy!Visit www.MashElite.com for all of our free content and products.

This week, we're excited to bring you an insightful conversation with Coach Gabriel Villarreal, LPC. Gabriel shares his innovative hybrid approach to mental health and strength training with youth, drawing from his experience in successfully combining strength training and counseling for young men and women, particularly those with ADHD.In this episode, we delve into:Strategies for maintaining a positive mental approach as coaches The importance of being process-driven versus performance-driven Helping youth leave us mentally and physically healthier and with a passion for fitness Gabriel's approach to working with youth who may initially resist lifting weights or training altogether.Don't miss out on Gabriel's invaluable insights into fostering holistic development in young athletes. Tune in now to enhance your coaching approach and positively impact the lives of your athletes!

Welcome to Episode 409 of The Barbell Life Podcast! This week, we delve into the critical aspects of training that seamlessly translate to sports performance across various levels of athletic development.But before we dive in, don't miss out on the latest offer from our Coaching on the Bridge Athletic App: Youth Development (Ages 6-10 Years Old).Here’s what’s on the agenda for today:We'll start with a quick refresher on the 10 Pillars of Athletic Development.Then, we'll explore the key elements of strength training that directly impact sports performance.Next up, we'll tackle conditioning and its role in enhancing athletic abilities.Plus, we'll share insights on effective testing methods to pinpoint areas for targeted training focus.Before you hit play, be sure to check out our New Year Specials:Get 40% off our Advanced Weightlifting Seminar, covering everything from the science behind the lifts to programming strategies for elite performance.For those aiming to stay fit and active, we're offering RiseFit at 30% off for its initial launch. Use code ‘RISEFITNEWYEAR’ for the discount. This comprehensive program covers all aspects of physical fitness, including mobility, strength, endurance, and more, delivered conveniently through the Bridge Athletic App.So, whether you're a seasoned athlete striving for greatness or someone looking to maintain a healthy lifestyle, we've got something for you.Now, sit back, relax, and enjoy the show as we unlock the secrets to athletic development on The Barbell Life Podcast!

Introduction:This week on The Barbell Life Podcast, we're diving into a revolutionary perspective on Resistance Training for Youth. We'll be revisiting our previous discussions, summarizing our stance, and presenting an updated viewpoint based on the latest research and our extensive coaching experience with thousands of youth over the last two decades.Special Offer:Before we kick off, be sure to check out the latest offer from Stronger Experts: 40% Off the Advanced Weightlifting Seminar, featuring Coach Spencer Arnold, Coach Sean Rigsby, and our own Coach Travis Mash.Key Points Discussed in Today's Podcast:Safety of Weightlifting and Resistance Training for Youth:Emphasizing the importance of age-appropriate programs, safe progression, and professional monitoring.Highlighting the 40% Off offer for the Advanced Weightlifting Seminar with Spencer Arnold and Sean Rigsby.Debunking Myths:Clarifying that Weight Training is not dangerous for growth plates and, in fact, contributes to stronger and thicker bones.Strength Development:Discussing how youth can significantly increase strength through weight training compared to normal growth and maturation.Benefits of Plyometrics and Explosive Movements:Exploring how Olympic weightlifting techniques induce improvements in Power.Enhanced Motor Performance Skills:The impact of resistance training on improving athleticism.Reduced Sports-Related Injuries:Insights into how resistance training can enhance resistance to sports-related injuries.Improved Cardiovascular Risk Profile:Exploring the positive effects on cardiovascular health.Weight Management Assistance:Discussing how resistance training can be helpful in weight management.Psychosocial Well-Being:Exploring the broader impact on relationships, mental health, and overall well-being.Cognitive Performance:A promise to explain in more detail later in the podcast.Lifetime Health and Fitness:Discussing the improved chances of maintaining a lifetime of health and fitness.Related Videos for Quick Reference:"So, is Weightlifting Dangerous for Youth?""Youth Resistance Training and Running Benefits and Risks""Resistance Training for Youth"Special Offers for Listeners:For those interested in diving deeper, check out the RiseFit program:RiseFit with Coaching:Link to purchase with coachingRiseFit Onetime Purchase:Link to onetime purchaseUse Code RISEFITNEWYEAR for a 30% discount.Don't miss out on this insightful episode reshaping the narrative on youth resistance training. Tune in and join the revolution!

Welcome back to the show after a six-month hiatus! Coach Mash is back, and this time, he's not alone. Partnered with Rise Indoor Sports as the Head of Sport Science, Coach Mash is excited to bring you top-notch information, educational products, and stellar customer support.In today's episode, Coach Mash and new cohost Riley Breske dive into the world of Olympic Weightlifting and Powerlifting. They share insights on implementation in strength training programs, covering when to embrace these movements and when to steer clear.Here's a glimpse of what to expect:Coach Mash's journey during the break and future plans.The exciting partnership with Rise Indoor Sports and its synergy with GymAware, Stronger Experts, and Mash Elite.In-depth discussions on Weightlifting and Powerlifting for athletes, exploring potential adaptations and benefits.Insights on Velocity Based Training to ensure training intent.Exploring Weightlifting and Powerlifting for General Fitness, touching on skill development, speed, power, mobility, hypertrophy, and strength.Tune in for a power-packed episode as Coach Mash and Riley guide you through optimizing your strength training journey

On this special episode of The Barbell Life Podcast, Coach Mash discusses High School Strength and Conditioning with Coach Missy Mitchell-McBeth.

Ok, we are back from a slight layoff for the holidays. We are starting 2023 out big with Episode 404, "Accentuated Eccentric Loading (AEL) to Improve Power Production and Rate," with my friend Dr. Tim Suchomel, Associate Professor of Exercise Science at Carroll University and Program Director for Master of Science in Sport Physiology and Performance Coaching, so all of you coaches and athletes out there that love getting the most cutting-edge research before everyone else is going to get precisely what you are after.

This week on the Barbell Life Podcast, we are talking to NeuroPhysiologist Louisa Nicola, host of The Neuro Experience Podcast and Founder of Neuro Athletics.

This week on The Barbell Life Podcast, we talked to one of our former guests, Gabriel Villarreal, about the importance of physical fitness on our youth's overall mental and physical well-being.

This week's look at the science of possible adaptations to the different methods within an athletic performance program is going to be an ongoing series in an effort to teach coaches the multiple adaptations that are possible.