Keith Baar - Physical training, performance and injury prevention

[@johngardner1898]

[Came here from Dr. Baar's appearances on the "Science of Ultra (running)" Podcast hosted by Dr. Shawn Beardon] Dr. Baar would be notable if only for his research. But what makes Dr. Baar truly a world leader is his marvelous pragmatism and communication skills. He takes the science and translates it into practical advice of superior value to athletes and practitioners alike.

[@backfru]

I'm only here to find directions on how to get AWAY from here I clicked on this link, and now I can't exit out of the video. I think I have a virus Please help

[@somewhataboveaverageguy9053]

Man that was reallyyyy good

[@backfirexpression]

This is wonderfully explained. Excellent talk.

[@felipearbustopotd]

After a 2 year absence from lifting weights due to an injury and a further 8 months of rehabilitation I am now back to stimulating my muscle. The biggest shock was, how quickly muscle atrophied. Unlike before the injury I now use a combination of Isometrics and very slow 1rep movement, something I did when in rehab. What has blown my mind is the muscular response. Suffice to say I will not be returning to dynamic weight lifting. i.e. 3 sets of 12 as an example. The difference between rehab and now is INTENSITY, using the aforementioned method. Another side benefit is the time factor, no longer hours but MINUTES and no need to visit the gym, another mind bending shocker. The above method allows me to train daily, whilst exercising the same muscles, which shockingly is getting me progress. I guess the micro bursts of intensity isn't over loading my recovery capacity, thus I am able to train and gain. Sleep is so underrated. Good luck in your quest for health. Thank you for uploading and sharing.

[@larsnystrom6698]

Now I know why slow movement during strength training is good for me! I thought it was because it avoided bouncing in the tendons, and putting the load on the muscles. And it is, but it probably also has a profound effect on the collagen surrounding the muscle cells and the tendons. By the way, I have recently made chicken wings a staple in my diet. That's a lot of collagen!

[@SamMorse-bi4he]

Why Gelatin vs Collagen peptides? Research I've seen by Craig Purdham suggests the Tendoforte Collagen peptide? Or are we presuming these are the same ? @sportskongres

[@zber9043]

This is great info. So slow 5-10 minute exercises of constant stress under which the strong part of the tendon relaxes and weak part is put under strain is good for increasing tendon health and thickness. fast exercises are better for increasing tendon stiffness and performance but risk injury. Take gelatin.

[@MTNasta]

Going to have my pre-teen daughter start jumping 6 times.... great info!

[@gert_kruger]

When kids used to play outside, that happened automatically.

[@healthystrongmuslim]

@@gert_kruger Retvrn

[@uhhcoolstory5627]

@@gert_krugerhaha

[@silasnew15]

45:54 Pretty interesting how the patellar tendon of the basketball athlete hypertrophied from the heavy isometric leg press and gelatin intervention. So stiff tendons are better at transmitting force & velocity, but in a way... do tendons become stiffer from this isometric exercise? Since the basketball player experienced heavy resistance exercise with lots of time under tension, new collagens were formed in the proper direction. It seems that with heavy ISOs your tendon will become more resilient (and maybe bigger), and therefore better at transmitting force whether it be fast or slow.

[@franciscorojas9365]

i would say that isometric reduce stiffness of the tendon because it's relaxed, i mean, doing the isometric, the tendon is working though. Too much stiffness can cause injury because in some areas of the tendon (close to the muscle or close to the bone for example) you need some elasticity. So, with stiffness you can produce greater forces.

[@franciscorojas9365]

my bad isometric training increases stiffness, as lifting heavy weight

[@kirayamato1722]

stiff tendons make stronger/faster movement but make the muscle more prone to injury as elasticity is preferred at the muscle end of the tendon. It's hard to get the best of both worlds hence why we get injured. Any new insights from your end? I am looking for research backed ways to get tendons stronger and thicker with detailed protocol. Everywhere they just mention a line or two and get done with it.

[@CoolColJ]

@@franciscorojas9365 you were right ISO decreases stiffness and improves tendon health

[@Jonas-bm4jy]

Awesome!

[@bennguyen1313]

Does IGF and MTOR always move in the same direction? i.e. is it possible to increase IGF while lowering MTOR? Reason I ask, isn't there evidence that an increase in brain IGF can ward off Alzheimer's.. at the same time, suppressing MTOR can do the same? Although IGF and MTOR are desirable for muscle growth/strength, is there any concern that it may cause tumor/cancer growth, or are these different MTORs at work (ex. anti-aging MTORC1 vs sugar metabolism mTORC2 )? I've read fasting causes AMPK1 alpha-1 to inhibit mtor, while endurance exercise activates alpha-2.. but on the IHMC podcast, Keith mentions (1h9m) how rapamycin blocks protein synthesis by inhibiting ribosomegenesis / mtor1 (not mtor2) while simultaneously activating AMPK/DAF-16?! Regarding ribosomegenesis (26m), where the number of ribosomes (factories) are increased after 6+ hours of working out, which allow more mRNA (workers) to produce proteins after a meal.. if the goal is strength, not muscle mass, Ryan Flaherty on the Tim Ferriss podcast, talks about a hex bar deadlift technique where where you pick up the weight but then drop it before the negative cycle.. by unloading while the muscle is at rest, it prevents the microtearing responsible for muscle growth. Any thoughts on this theory? Since low testosterone seems to cause low metabolism (catabolic to fat / anabolic to muscle), and cortisol is anabolic to fat / catabolic to muscle... do you recommend any kind of hormone / HGH therapy to maximize muscle growth? I like the idea of increasing Dystrophin proteins via cocoa's epicatechin flavonol in order to help prevent muscular loss/dystrophy.. as well as taking 15g of collagen/gelatin an hour before workout. Finally, if insulin/IGF1 and mechanical load, activates mtor by storing proteins in muscle... similar to consuming amino acids, what is it about cold stress/endurance exercise that seems to activate PGC-1A and increase mitochondria in fat (turning it brown)? BTW, any thoughts on former tissue-engineering mentor, Robert Dennis's current (controversial?) work of PEMF (somapulse, micro-pulse) or his CorticalMetrics's Brain Gauge?

[@Hsa008]

Elizir your mom is not hot

[@neuromancer27]

Outstanding conference, thanks a lot, quick questions : if you include a relaxation phase in the heavy slow resistance which angle is optimum? and also which has the more benefits : isometrics relaxation (at different angles) or heavy slow?

[@kevink1005]

so for patellar tedonitis is is better to load the leg extension at 90 degrees or 60?

[@Frodoswaggns]

So increase in stiffness creates risk of injury via the muscle not the tendon and stretching the tendon for healing scares, but decrease performance.

[@The3TaeKILLder]

Yes

[@trappinout18]

What percent of max is considered heavy from this talk? How many seconds is slow?

[@CoolColJ]

70% and up. Slow is isometric, for 30-45 secs

[@larsnystrom6698]

A good question! My intuition is that a couple of minutes of continous load on the tendon is needed for maximum effect. And it doesn't matter for the tendon if the load is excentric, consentric, or isometric. But fir the collagen in the muscle, it has to be streached! The load shouldn't have to be so heavy, but enough to put some strain on the tendon. So, maximum effect with the load you can tolerate 3 - 4 minutes isometric with the muscle in a streached position. But that's probably only one mode that works. Slow movement strength training is probably also effective.

[@TheHadesShade]

Is this training similar to eccentric training? Or is that just me?

[@tonihaikarainen3425]

Eccentric/Isometric

[@tonyneillaw]

@@tonihaikarainen3425 Eccentric is contraction the muscle while lengthening and is an "isotonic" movement, while isometric is contraction while maintaining the same length, so they are thus completely different.

[@seaveyhoops]

Isometric is key to get the relaxation in the tendon. Doesn’t happen the same with heavy eccentrics

[@AB-vb2mm]

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