E 73 | The 8 Fitness Myths That Won't Die (And the Research That Buries Them)

Episode SummaryEight of the most stubborn myths in the fitness industry, and the peer reviewed research that buries every one of them. This episode is for the coach, personal trainer, or gym owner who is tired of repeating bro science and ready to make evidence the standard of their practice.In this episode we break down why training to failure is not required for hypertrophy, why soreness is one of the worst metrics for training quality, why the idea that lifting makes women bulky is biologically wrong, and why most of the supplement industry is selling noise. Every claim is sourced to peer reviewed research, and every myth comes with a practical coaching alternative.WHAT WE YOU WILL LEARN1. Why training every set to failure may actually reduce your long term muscle growth2. The hormonal reasons women cannot get bulky from lifting heavy without pharmacological help3. Why the most sore lifters are often not the ones growing the most muscle4. The settled science on spot reduction and what actually changes a problem area5. How to program cardio without compromising strength or hypertrophy gains6. What the research actually says about protein timing and the so called anabolic window7. Why static stretching before training may be hurting your performance8. The very short list of supplements that have real research support, and why everything else is marketingKEY RESEARCH REFERENCEDSchoenfeld and Grgic 2019 on training to failure and hypertrophy in the Strength and Conditioning JournalSchoenfeld et al 2017 meta analysis on volume and muscle hypertrophy in the Journal of Sports SciencesRoberts et al 2020 on sex differences in resistance training adaptations in Sports MedicineWatson et al 2017 on resistance training and bone mineral density in postmenopausal womenDamas et al 2016 on muscle damage and hypertrophy in the Journal of PhysiologyVispute et al 2011 on abdominal exercise and spot reduction in the Journal of Strength and Conditioning ResearchWilson et al 2012 concurrent training meta analysis in the Journal of Strength and Conditioning ResearchMandsager et al 2018 on VO2 max and all cause mortality in JAMA Network OpenSchoenfeld Aragon and Krieger 2013 on post workout protein timing in the Journal of the International Society of Sports NutritionMorton et al 2018 protein intake meta analysis in the British Journal of Sports MedicineBehm and Chaouachi 2011 on static stretching and performance in the European Journal of Applied PhysiologyKreider et al 2017 creatine supplementation review in the Journal of the International Society of Sports NutritionDISCLAIMERThis podcast is for educational and informational purposes only and should not be considered medical, fitness, or professional advice. Always consult with qualified healthcare and fitness professionals before making changes to your training, supplementation, nutrition, or health practices. Individual results may vary. The host and producers are not responsible for any adverse effects or consequences resulting from the use of any information, suggestions, or procedures discussed in this podcast.Subscribe & Review:If this episode added value to your training knowledge, please subscribe and leave a 5-star review! Your feedback helps us reach more fitness enthusiasts, coaches, lifters, athletes or anyone who can benefit from quality training information.About Brandon SmitleyInstagram: @bsmitley @team.thirstSubscribe On YouTube!Website: THIRSTgym.comBrandon Smitley is a world renowned strength coach and athlete for over a decade. He and his wife, Adrian, own Terre Haute Intensity Resistance and Sports Training (THIRST) where they work with youth athletes and personal training clients of all ages. He earned his Bachelor’s degree from Purdue University in Health and Fitness, and his Master’s degree from Indiana State University in Physical Education and Coaching. Brandon has been awarded Personal Trainer of the Year Awards from Purdue University and Indiana State University as well is the 2020 Reader's Choice for Best Personal Trainer in Terre Haute, IN and the Wabash Valley.Brandon is a sponsored athlete with Elitefts and NutraBio where as a competitive powerlifter he currently holds the all-time world record squat in the 132 pound weight class, with a 567 pound squat. He also holds a 330 pound bench press, and 510 pound deadlift in that weight class, totaling 1377 pounds, ranking 4th all-time. He provides online coaching and programming around the world, and has personally worked with over 200 athletes in the US, UK, France, Italy, Mexico, Canada, and other countries. Brandon’s been published at Elitefts, Muscle and Performance, and Muscle and Fitness magazine.He holds his Certified Strength and Conditioning Specialist (CSCS), Level One Sports Performance (USAW), Certified Personal Trainer (CPT) certifications, and is educated in PRI for Fitness and Performance.