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Pre-order our book, Signal: barbellmedicine.com/signal Timestamps 0:00 - Why your lifts aren't moving 1:52 - The novice / intermediate / advanced framework, three claims to test 13:23 - What 17 years of powerlifting data show about how long you keep getting stronger 32:28 - How getting stronger actually works (four systems on four clocks) 38:00 - What early growth is actually made of (the Damas 2016 deuterium study) 50:33 - The connective tissue lag and why early-training injuries happen 58:32 - Why heavy lifting works for bone density (and why "walk on a treadmill" advice misses) 1:05:10 - Why new lifters get hurt 3 to 10 times more than experienced lifters 1:12:56 - Fatigue is at least four different things (and most coaches treat it as one) 1:26:19 - The CNS fatigue myth (and what the data actually says) 1:33:52 - When the bar isn't moving: how to actually diagnose a stall 1:45:51 - Takeaways and next week's tease: leptin and low testosterone What we cover - The novice / intermediate / advanced framework: three claims and why each one fails the data test - The 17-year IPF strength curve and what the no-kink finding does and does not establish (Latella 2024) - The four adaptive systems and their separate timescales (neural, muscle, connective tissue, bone) - What early growth actually is, including the deuterium-oxide finding that most week-3 size is fluid (Damas 2016) - Why connective tissue lags muscle by six to eight weeks, and why that produces patellar tendinopathy four months in - The 9.5 vs 0.74 to 3.3 injury rate gap between novice and experienced CrossFit participants - The CNS fatigue myth and the Skarabot 2018 finding that locates the fatigue in the muscle, not the brain - Why the LIFTMOR trial result (heavy lifting for bone density in women in their 60s and 70s) is being missed by primary care - A practical decision tree for stalls: environment first, then load, then program - Tease for next week: leptin, the HPG axis, and the metabolic driver of low testosterone almost nobody connects Resources Training Plateau Action Plan (free): Progressive Loading article series: Beyond Progressive Overload (Part 2 article): BBM Programs and Coaching: Support our work on barbellmedicine.supercast.com Latella C et al
