The Bone Health Blueprint

We tend to focus on resistance training as a means to improve strength for completing daily tasks & competing in sporting events/physical activity. But how can we objectively use strength as a way to predict if we are susceptible to injury? One can argue that may factors contribute to our injury risk, such as poor movement patterns, fatigue, etc., but lets see if we can even the playing field...

Should you lift heavier with less reps or lighter with more reps to improve muscle size and strength? The data has been out on this for some time, but what if we created an even playing field, where overall workload is the same? Would muscle size increase the same if you lifted a higher load for 4 reps compared to a lighter load at 12 reps doing the same amount of overall work? Would your top end...

First & foremost, what is a superset? There are many superset strategies used in resistance training, but they all include pairing two movements together, performed back-to-back with little to no rest in between. These could be movements using opposing muscle groups (agonist-antagonist), same muscle groups (similar biomechanics), upper body & lower body (alternate-peripheral) specific exer...

Have you ever noticed during a set of an exercise that you start to fatigue midway though? Rep 1 seemed way easier than rep 10 and so on. That feeling of fatigue also translates into your ability to perform the exercise was quickly as possible (with sound technique). The speed at which you can stand up from a squat, or press the bar upwards during a bench press, is an indicator of how much power y...

Expanding on Episode 1 (whether or not to train to failure), what changes might we expect to our muscle size & strength if we trained to failure at a lower resistance compared to a higher resistance. This comparison has huge implications, especially to the beginner exerciser, as a heavier resistance tends to produce flaws in exercise technique & overall capacity to perform the movement. So...

The term "Functional Training" has been thrown around a lot over the past decade, but what is its purpose? What are some of the principles that underline this style of exercise training? As we dive further into the topic some patterns emerge that give us insight on how and why this style of training differs from traditional resistance training and how we can apply the key take-away messa...

Should you consume whole eggs or egg whites? I'm sure you've asked this question before, but what does the evidence-based data tell us? I'll preface this by saying the article reviewed in this episode investigated the difference between consuming whole eggs vs. egg whites alongside a resistance training program for changes in muscle size, strength and body composition. These data we...

What are your thoughts on creatine supplementation? There is ample evidence related to what creatine can do for your physiology and physical training. But I know what you're thinking... what does it actually do? Is it safe? What is an appropriate dose? How long should you be dosing at specific levels? What types of creatine are on the market, how do they compare and what are the costs? This a...

If you're looking to improve your strength, power, and muscle size, should you lift to failure or not to failure? That's the age old question am I right? The research I am reviewing provides a fully encompassing review of all relevant research and processes the data based on those 3 training outcomes. The results may surprise you! Tune in and lets dive in!

The Bone Health Blueprint is your evidence-based guide to building stronger bones and maintaining independence for life. In every episode, I break down current research on exercise for osteoporosis prevention and bone growth, explain what the findings really mean, and give you practical, approachable strategies you can use immediately in your own fitness routine. As a doctor of exercise physiology...