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June 11, 2024

Improve your strength training with Brad Williams

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On episode 646 of the 40+ Fitness Podcast, we meet Brad Williams and discuss time under tension and progressive overload to improve your strength training.

Episode Notes

Importance of Progressive Overload and Safety in Strength Training

– Brad Williams emphasizes the importance of quality over quantity in exercise for the over-40 crowd

– Emphasizes the misconception of focusing only on lifting heavy weights for progressive overload

– Discusses the concept of time under tension and its role in progressive overload, hormonal response, and muscle growth

– Coach Allan highlights the three ways to increase volume in workouts: adding weight, increasing reps, and changing tempo

– Emphasizes the importance of not pushing the body beyond its limits and focusing on goals and purpose of training

– Coach Allan explains the difference between strength, power, and endurance, and how different types of training can build each of these attributes

– Discusses strategies for building muscle mass and bone density to prevent injuries as people age

Importance of Time Under Tension and Neuromuscular Communication in Exercise

– Supports the use of time under tension for neuromuscular communication, muscle fiber engagement, and injury prevention, especially for beginners

– Advocates for starting with lighter weights and slower tempos for new trainees to build control and neuromuscular connections

– Discusses the concept of progressive overload and the importance of not pushing the body beyond its limits

– Emphasizes the need to gradually increase weight and stimulate muscle growth while focusing on nutrition and aging on muscle mass

– Stresses the importance of resistance training for building muscle mass and bone density

Balance Training and Injury Prevention

– Emphasizes the significance of balance training, especially for older adults, to prevent slips, trips, and falls

– Discusses being aware of surroundings and gait to avoid falls and the need for injury prevention to continue training

– Discusses the importance of being cautious and incorporating techniques like playing with time under tension carefully to avoid overdoing it

– Emphasizes the need for effective rehab after injury and listening to one's body

– Strategies for wellness after the age of 40, including focusing on diet, movement, stress management, sleep, and inflammation control

Music by Dave Gerhart


The following listeners have sponsored this show by pledging on our Patreon Page:

– Anne Lynch– Ken McQuade– Leigh Tanner
– Eliza Lamb– John Dachauer– Tim Alexander

Thank you!

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