Episode 231: Maximizing Fitness Training Efficiency with Dr. Allan Bacon

Ever wondered how to push past discomfort to achieve a level of adaptation necessary to build lean muscle? Let's dive into the world of fitness training with our expert guest, Dr. Allan Bacon. In the latest Flex Diet Podcast episode, we cover everything from the importance of warming up and intensity checks to the best strategies for hitting a one to two reps in reserve target. Dr. Bacon shares his insights on not taking every set to momentary muscular failure and how to program sets, reps, and intensity appropriately.

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Episode notes:

• [0:01] Training Intensity and Muscle Building
• [9:26] Appropriate Rep Range and RIR Target
• [13:40] Resistance Training
• [23:54] Jefferson Curls and Injury Rehabilitation
• [32:38] Pain in Exercise and Recovery
• [46:06 Dynamic Stretching and Visual Rehabilitation
• [59:14] Monitoring Progress and Fatigue in Training
• [1:07:27] Monitoring Progress and Adjusting Training Goals
• [1:12:21] Discussion on Training Progress and Aging
• [1:22:48] Risk and Disclaimer Statement on Podcast

Connect with Dr. Bacon:

• Maui Athletics
• Instagram

About Dr. Bacon:

Dr. Allan holds a Doctorate in Dental Surgery from the University of Maryland. He is a certified personal trainer through the National Academy of Sports Medicine, a certified physique & bodybuilding coach, a certified nutritionist, a certified coach for USA Powerlifting, and has formulated professionally for industry-leading dietary supplement companies since 2009.