Fitness Lit Breakdown with Dr. Nick Trubee

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Fitness Lit Breakdown with Dr. Nick Trubee

Dr. Nick Trubee

79 episodes

3 months ago

In this episode, I dive into the research behind an intriguing combo: high-intensity progressive resistance training paired with self-talk. The featured study explores how these two strategies affect muscle strength and functional performance in older adults—and the results are worth paying attention to. I break down what the study found, how self-talk influenced outcomes, and what it all means for designing effective, evidence-based training programs for aging populations. Whether you’re a c...

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Health & Fitness

Self-Improvement,

All content for Fitness Lit Breakdown with Dr. Nick Trubee is the property of Dr. Nick Trubee and is served directly from their servers with no modification, redirects, or rehosting. The podcast is not affiliated with or endorsed by Podjoint in any way.

In this episode, I dive into the research behind an intriguing combo: high-intensity progressive resistance training paired with self-talk. The featured study explores how these two strategies affect muscle strength and functional performance in older adults—and the results are worth paying attention to. I break down what the study found, how self-talk influenced outcomes, and what it all means for designing effective, evidence-based training programs for aging populations. Whether you’re a c...

Show more...

Health & Fitness

Self-Improvement,

Episodes (20/79)

Fitness Lit Breakdown with Dr. Nick Trubee

Ep 78: How Resistance Training and Self-Talk Boost Strength in Older Adults

In this episode, I dive into the research behind an intriguing combo: high-intensity progressive resistance training paired with self-talk. The featured study explores how these two strategies affect muscle strength and functional performance in older adults—and the results are worth paying attention to. I break down what the study found, how self-talk influenced outcomes, and what it all means for designing effective, evidence-based training programs for aging populations. Whether you’re a c...

3 months ago

34 minutes

Fitness Lit Breakdown with Dr. Nick Trubee

Ep. 77: Resistance training programs targeting improvements in health outcomes in postmenopausal women

In this episode, I dive into a research review that analyzed the effects of full-body resistance training in postmenopausal women. The article pulls together findings from multiple studies to assess how structured strength training impacts metabolic health, bone density, muscular strength, and overall quality of life. Whether you’re a practitioner, a postmenopausal woman, or simply interested in the science behind strength training, this episode breaks down the evidence in a clear and practic...

3 months ago

34 minutes

Fitness Lit Breakdown with Dr. Nick Trubee

Episode 76: Full body approach leads to consistency

Here’s why your split routine isn’t working… Let’s say you decided to do something adventurous and go on an ice fishing trip. You hit up the outdoor store and buy a ton of new equipment, warm clothes, supplies, etc. You jump on the plane and head to somewhere cold with a frozen lake. The day is finally here and you’re out on the ice starting to drill and pick away at making your fishing hole. Brutal work by the way. You finally get to fish and have a decent first day and catch a few fish. You...

9 months ago

25 minutes

Fitness Lit Breakdown with Dr. Nick Trubee

Episode 75: Building trust in your body

Let’s talk about trust. Webster will tell you trust is “assured (or guaranteed) reliance on the character, ability, strength, or truth of someone or something OR one in which confidence is placed.” But what if that “one” where confidence is placed is YOU in regards to YOURSELF? Trusting others is one thing while trusting yourself is an entirely different situation. WHY? Because there is no one to blame, no one to fall back on, no one to look to when a change needs made… other than YOURSELF. T...

9 months ago

23 minutes

Fitness Lit Breakdown with Dr. Nick Trubee

Episode 74: Progressive overload doesn't have to be linear

Progressive overload, simply stated is doing more work than you’ve done before, strategically over time. It doesn’t have to be linear, and really shouldn’t be. However, when you zoom out there is a trend in the upward direction. Here are a few ways to apply an overload to your current routine… 🔹Gradually adding more weight over time (again, non-linear but the trend line moves upward when you zoom out) 🔹Adding more reps 🔹Adding more sets 👉🏻The 3 above are ways of increasing o...

9 months ago

21 minutes

Fitness Lit Breakdown with Dr. Nick Trubee

73. Expectations and how they may lead you down the wrong path

Expectations can be what gives you an edge, or they can be the limiting factor to achieving your goals. Here is something to consider, are you creating your expectations based on your own reality and experiences? Or are you constructing your expectations around other's experiences and rhetoric? I've found, especially in the world of exercise and fitness, that our expectations of results, time, ability, etc. are not based in reality or the real world for the individual. Why is that? As...

1 year ago

21 minutes

Fitness Lit Breakdown with Dr. Nick Trubee

Motivation is a scam

We've all ridden that wave of motivation to complete a project, pass a test, get that promotion. We've especially learned to rely on it when it comes to exercise. On the horse, off the horse, waiting for that drive to be strong enough to put a few solid weeks together. But what if motivation was just a front? A Trojan horse even. Motivation is tied to emotion, and we all know how quickly our emotions change from day to day, minute to minute. And the emotion that drives motivation is FEAR. F...

1 year ago

18 minutes

Fitness Lit Breakdown with Dr. Nick Trubee

Progressively overloading through your working sets

Over the last few months I've had many conversations with clients and potential clients where their previous training was typically 3 sets of 15 reps where weight was held constant for the entire workout. This may be more common than I had thought, or maybe it's just because I've never trained that way. I've always started with a lower resistance for maybe 12 reps, then started to drop reps and add weight with each progressing set. Something like a 12x10x8x6 rep scheme over 4 working sets, w...

1 year ago

20 minutes

Fitness Lit Breakdown with Dr. Nick Trubee

Finding yourself skipping workouts? Here's why and how you can make that all change.

Your brain is hard wired to keep you safe, to keep you alive. It doesn't necessarily care if you are alive and thriving. You know what I'm talking about... ahem survival mode. Your nervous system is so hard wired for survival that your brain will do everything it can to keep you comfortable and using as little energy as possible. Think about it, how many times have you skipped a workout because the house was warm and cozy, it was dark and dreary outside, your slippers were already on for good...

1 year ago

15 minutes

Fitness Lit Breakdown with Dr. Nick Trubee

Keeping fitness simple with Coach Keri

It's easy to fall under the logic of complicated = better/more valuable. When in reality keeping things simple and focusing on consistency and patience tend to be the best recipe for long term success. At some level we all know this, and we play against our human nature as the long game is the most challenging one to play. Keri and I both own our own online fitness businesses and share the perspective of keeping things simple and mastering the basic controllables... Hone in on your current s...

2 years ago

38 minutes

Fitness Lit Breakdown with Dr. Nick Trubee

The low-down on rest intervals for single-joint & multi-joint exercises. Hint, there is a difference.

First, let's set the expectation. If you reduce the rest interval between sets of a given workout, your capacity noticably decreases over the course of your working sets. What does get taxed, however, is your aerobic energy system. When rest intervals are lengthened, your ability to produce the desired reps over the course of many working sets is spared which results in a higher training volume. Moral of the story, shorter rest intervals improve your aerobic energy system, longer rest interva...

2 years ago

32 minutes

Fitness Lit Breakdown with Dr. Nick Trubee

Season 3, Ep. 9 with Zak Kanary - A garage gym dad doing work!

A dad with 4 kids under 8 years old shares some tangible and actionable advice about life and fitness. Things definitely change after having kids, and shifting expectations, the way things look, and having gratitude for all of it may change the way you approach exercise and movement in your daily life. "This is who we are now" is a simple but powerful statement that Zak shared and how that has been a game changer for not only him, but his entire household. You can let time and kids be your b...

2 years ago

47 minutes

Fitness Lit Breakdown with Dr. Nick Trubee

High intensity Low volume versus Moderate intensity High volume, is one better than the other?

Athletes & everyday functioning people have a time, whether it's in season or on vacation/travel, where training time is decreased compared to the typical routine. And with that less training time we start to worry at what point will I start to see decrements in my abilities, things like strength and muscle size? This investigation dives into comparing two groups of training, one using high intensity with low volume training, compared to moderate intensity and higher volume training. The ...

2 years ago

28 minutes

Fitness Lit Breakdown with Dr. Nick Trubee

Will squatting past parallel increase muscle size more than squatting to 90 degrees? Relationship between hypertrophy (increase in muscle size) and range of motion.

You've been in the gym where the person next to you is completing half reps of a bicep curl or squat and you wonder, is that helping or hurting? First and fore-most I typically recommend working through a full and available range of motion for every movement. Personally I want to be strong through the entire range, regardless of how little or large of that range I'm using. However, when it comes to hypertrophy, or increase in muscle size, is there an optimal range of motion for each muscle gr...

2 years ago

47 minutes

Fitness Lit Breakdown with Dr. Nick Trubee

Craig Gilkes, kettlebell master from the school of max unbroken swings

Craig has a wealth of knowledge in the health & fitness industry. Over the years of applying his craft & his gift, he has pared down the need for flashy objects & complex training programs. With mastery comes simplicity and the utmost respect for the basics. It's not just about what is accomplished on a single day of training, but what is accomplished every day of training, day-in and day-out. Craig shares his training style and passion for movement throughout this episode with th...

2 years ago

41 minutes

Fitness Lit Breakdown with Dr. Nick Trubee

Chad Trudo: The Director of Strength & Conditioning at Aurora University

Another round with my fitness consigliere, Chad Trudo. We had all the intentions of breaking down a newly published research article on the topic of countermovement jump performance. However, many tangental conversations occurred, that in my mind were much more usable and fundamental in the world of exercise and strength & conditioning. Chad and I dove into banter on the topic of neuromuscular fatigue with tools to assess and understand the data and how to apply the information to your ad...

2 years ago

35 minutes

Fitness Lit Breakdown with Dr. Nick Trubee

Dr. Hannah Brandt

A big thank you to Dr. Hannah Brandt for being a guest on the show. Hannah and I share a similar career story, as we were both previously institutionalized professionals turned entrepreneurs. Hannah's background is in physical therapy where practicing in the current "one size fits all" model never settled well with her values and style of practice. Which lead to her own flourishing practice of online health coaching and personal training. Dr. Hannah has an impactful backstory with her own per...

2 years ago

38 minutes

Fitness Lit Breakdown with Dr. Nick Trubee

Using RPE vs a percentage of your 1-rep max in your training

There have been countless research studies done on understanding training outcomes based on working at differing percentages of your 1-rep max. It's tried and true. But it may be leaving out a very important detail. It does not take into account your level of preparedness the day of training. We all have had days where (for example) 100 pounds feels light and effortless on the bench press. Then next week comes along and the same 100 pounds feels like 200 pounds. If you were to use a percentag...

2 years ago

24 minutes

Fitness Lit Breakdown with Dr. Nick Trubee

Hannah Johnson of @runthismomlife

Thank you to Hannah for cutting into your bedtime and being a guest on the podcast! For those of you who don't know, most of my episodes for this show are recorded "late" in the evening (~8pm) after the kids are down, so if rambling on a tangent occurs you now know why. On this episode we dive into conversations centering around fitness and family. Both of which can take a considerable amount of time from the day, but when done harmoniously, everyone can benefit. Hannah also gives some insig...

2 years ago

42 minutes

Fitness Lit Breakdown with Dr. Nick Trubee

Tyler Friedrich: Stanford University's Director of Olympic Sports Performance and Applied Sport Science.

There is so much to unpack from this episode with Tyler. I'm very grateful for all the insight he shared regarding his approach to training extremely high caliber collegiate athletes. And at the same time realized how simple the foundational structure the training principles are based upon. The real beauty is the art and nuance Tyler applies every day when working with his athletes. We dive into conversations regarding the nervous system and how to best approach stimulate the body to c...

2 years ago

42 minutes