There’s a big difference between book smarts and gym smarts—and if you want long-term success as a personal trainer, you need both.
Just because something hasn’t been validated by research yet doesn’t mean it’s not effective. In many cases, science takes time to catch up with what seasoned coaches and trainers already know through experience. You’ll often feel it in practice before you see it in print.
Here are a few examples that back up methods I’ve used and recommended for years:
Static Stretch for Only 15 Seconds
On page 151 of The Elite Trainer, I recommend static stretching for no more than 15 seconds per angle. Why? Longer holds can reduce strength. It’s better to stretch briefly at multiple angles than to hold one position too long.
A recent study backs this up:
According to the analysis, it was observed that 5 min jogging and 15 s stretching exercises increased the isokinetic strength, whereas 30 and 45 s stretching exercises caused a decrease.
Older Adults Should Train Less Frequently
In Lean and Mean, I explore the inverted-U theory of training demands. One key point: as we age, training frequency should decrease for optimal progress. A review published earlier this year confirmed this idea:
It seems that higher resistance training frequencies result in greater gains in muscular strength on multi-joint exercises in the upper body and in women, and… in contrast to older adults, young individuals seem to respond more positively to greater resistance frequencies.
Be Strong, Live Long
In The Drug of Choice, I emphasize that strength—not endurance—is the key to maintaining function and independence as we age. Turns out, strength may be even more important than muscle mass when it comes to longevity. This study backs it up:
Low muscle strength was independently associated with elevated risk of all-cause mortality, regardless of muscle mass, metabolic syndrome, sedentary time, or leisure-time physical activity…
That said, muscle is still your friend, as I discuss in The Power Rack and The Power Pill, but too much of it can be a double-edged sword.
Receptors, Not Hormones, Build Big Muscles
If you’re focused on building muscle, don’t obsess over hormones—focus on androgen receptors. I touched on this in How To Restore Your Alpha Male Status, and now researchers at McMaster University are saying the same thing. Take a look at their summary and the full study:
These results indicate that intramuscular androgen receptor content… influences skeletal muscle hypertrophy following resistance exercise training in previously trained young men.
Take-Home Message
Experience often leads research. Stay sharp, stay observant, and stay ahead. In this field, the real leaders are the ones who know what works before the science confirms it.
