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How to get stronger according to science? With Raphael Bender

There are only 4 key things you need to know to break through a strength plateau, or help your clients get seriously stronger.

Resources mentioned in the episode:

  • 4+ sets per week per movement is required for strength gains here
  • Stop 2-3 reps before failure here
  • Eat 2g protein per kg body weight per day here
  • For young adults 1.6g/kg/day may be enough
  • Caloric surplus makes it a lot easier to get strong here
About Raphael Bender:

Raph believes everyone deserves the opportunity to transform into a better version of themselves. His main strength as a teacher and movement professional is the ability to distill complex research findings into a simple, science-based approach to help people move fearlessly, thoughtlessly, and painlessly. He LOVES running, weights, cycling, and Contrology.

Raph holds a Master’s degree in Clinical Exercise Physiology (Rehabilitation), a Bachelor’s degree in Exercise and Sports Science, Diploma of Pilates Movement Therapy, and STOTT PILATES full certification.

How to Connect with Raphael:

Purchase Raph’s books:

  • Strengthen The Person Not Just The Body Part here
  • How to make $100k/year teaching Pilates here
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