Episode 282
282. How to Make Your Clients Feel the Burn EVERY Class (4 Science-Based Tips), with Raphael Bender
In this episode, we break down four science-backed methods to help your clients feel that post-workout “burn” every time. Learn how to use the principles of the Repeated Bout Effect (RBE) in reverse to keep your classes feeling fresh, challenging, and effective. These tips will help you consistently create that sought-after soreness so clients feel like they’re progressing with each session!
What You’ll Learn:
- How the Repeated Bout Effect works and why muscles adapt to reduce soreness over time.
- Proven strategies to reverse the RBE using eccentric exercise variations and overload methods.
- Tips for balancing soreness to maintain high client satisfaction without risking burnout.
Key Points Covered:
- Rotate Eccentric-Focused Exercises: Prevent adaptation by introducing new movements each class.
- Increase Time Under Tension: Slow down the eccentric phase for greater muscle micro-damage.
- Vary Angles and Planes of Motion: Challenge muscles differently to increase soreness.
- Add Eccentric Overload with Bilateral Concentric/Unilateral Eccentric Movements: Use both limbs on the lift and one on the lower for targeted eccentric overload.
Related Links and Studies:
- Proposed Mechanisms and Mediators of the Repeated Bout Effect: Mechanism Overview: PubMed Link 1
- Supporting Study: PubMed Link 2
- Protective Effect on the Opposite Limb (Contralateral RBE): PubMed Link
Watch on YouTube
Prefer to watch instead of listen? Catch the full episode on YouTube: https://youtu.be/pplrScFQArY
Connect with me on Instagram: @the_raphaelbender
Download a free course guide:
Become a Breathe Education Mentor Affiliate: Program info
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