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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 1Supporting Study: PubMed Link 2Protective Effect on the Opposite Limb (Contralateral RBE): PubMed LinkWatch 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:
Pilates CertificationVisualized AnatomyBecome a Breathe Education Mentor Affiliate: Program info
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Resources mentioned in the episode:
Watch this episode on YouTube hereDownload the slides as a PDF hereConnect with me on Instagram: @the_raphaelbender
Download a free course guide:
Pilates CertificationVisualized AnatomyBecome a Breathe Education Mentor Affiliate: Program info
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Resources mentioned in the episode:
Charlotte’s IG @aurorapilates hereCorkinetic post on “compensations” hereConnect with me on Instagram: @the_raphaelbender
Download a free course guide:
Pilates CertificationVisualized AnatomyBecome a Breathe Education Mentor Affiliate: Program info
This podcast uses the following third-party services for analysis:
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You’ll have to listen to find out!
Resources mentioned in the episode:
Systematic review on repetition tempo effects on strength, power and hypertrophy hereConnect with me on Instagram: @the_raphaelbender
Download a free course guide:
Pilates CertificationVisualized AnatomyBecome a Breathe Education Mentor Affiliate: Program info
This podcast uses the following third-party services for analysis:
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Well yes, but not how you might think!
Resources mentioned in the episode:
Direction specific recruitment pattern of the rotator cuff in shoulder flexion hereMORE load stimulates the rotator cuff MORE hereRole of muscles is task specific hereAny loaded arm movement strengthens the rotator cuff hereConnect with me on Instagram: @the_raphaelbender
Download a free course guide:
Pilates CertificationVisualized AnatomyBecome a Breathe Education Mentor Affiliate: Program info
This podcast uses the following third-party services for analysis:
Chartable - https://chartable.com/privacy
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Resources mentioned in the episode:
Emily’s study hereAll major high quality clinical guidelines recommend person centered care hereAdding extra pain education did not improve outcomes over usual care herePatient led goal setting here and hereConnect with Emily on Instagram: @emwalker_exphys and LinkedInConnect with me on Instagram: @the_raphaelbender
Download a free course guide:
Clinical CertificationPilates CertificationVisualized AnatomyBecome a Breathe Education Mentor Affiliate: Program info
This podcast uses the following third-party services for analysis:
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Rehab really is simple. Most people over-complicate it IMO. Here is my framework to rehab any injury.
Connect with me on Instagram: @the_raphaelbender
Download a free course guide:
Pilates CertificationVisualized AnatomyBecome a Breathe Education Mentor Affiliate: Program info
This podcast uses the following third-party services for analysis:
Chartable - https://chartable.com/privacy
AdBarker - https://adbarker.com/privacy -
Resources mentioned in the episode:
All major high quality clinical practice guidelines recommend client centered care hereChanges in TrA thickness and timing don’t correlate with reductions in pain after TrA retraining hereChanges in strength & flexibility don’t correlate with reductions in pain after strength or flexibility training hereWhen a person expects a treatment to work, it’s more likely to work hereConnect with me on Instagram: @the_raphaelbender
Connect with Emily on Instagram: @emwalker_exphys and LinkedIn
Download a free course guide:
Pilates CertificationVisualized AnatomyBecome a Breathe Education Mentor Affiliate: Program info
This podcast uses the following third-party services for analysis:
Chartable - https://chartable.com/privacy
AdBarker - https://adbarker.com/privacy -
This is my process for making any exercise harder - or easier.
Connect with me on Instagram: @the_raphaelbender
Download a free course guide:
Pilates CertificationVisualized AnatomyBecome a Breathe Education Mentor Affiliate: Program info
This podcast uses the following third-party services for analysis:
Chartable - https://chartable.com/privacy
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Step by step instructions to build a $100k Pilates business at home and quit your 9-5.
Resources mentioned in the episode:
How to get Pilates clients with Google adsHow Kerri is making $100k teaching Pilates in her shedHow Teneille made $100k teaching in her garageHow Sandi is making $100k teaching in her spare bedroomEpisode 171 - how to collect compelling testimonials from your clientsConnect with me on Instagram: @the_raphaelbender
Download a free course guide:
Pilates CertificationVisualized AnatomyBecome a Breathe Education Mentor Affiliate: Program info
This podcast uses the following third-party services for analysis:
Chartable - https://chartable.com/privacy
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Is axial elongation real? What about rib-hip connection? Here’s my take
Connect with me on Instagram: @the_raphaelbender
Download a free course guide:
Pilates CertificationVisualized AnatomyBecome a Breathe Education Mentor Affiliate: Program info
This podcast uses the following third-party services for analysis:
Chartable - https://chartable.com/privacy
AdBarker - https://adbarker.com/privacy -
Resources mentioned in the episode:
Higher levels of both pec and triceps in narrow (diamond) compared to wide pushups here and hereIn fact, every muscle is activated more in narrow hands hereAbsolute changes in muscle activation in pushups with different hand placement is marginal herePeople can lift more weight in a regular (wider than shoulder width) grip in bench press compared to close grip - but produce more power in a narrow grip here and here But grip width does not affect how many reps you can do here or hereConnect with me on Instagram: @the_raphaelbender
Download a free course guide:
Pilates CertificationVisualized AnatomyBecome a Breathe Education Mentor Affiliate: Program info
This podcast uses the following third-party services for analysis:
Chartable - https://chartable.com/privacy
AdBarker - https://adbarker.com/privacy -
If you can’t find good people, or if you have people working for you who are not doing as well as you’d like, this is for you.
Find out about the Studio Owner Mastermind here
Connect with me on Instagram: @the_raphaelbender
Download a free course guide:
Pilates CertificationVisualized AnatomyBecome a Breathe Education Mentor Affiliate: Program info
This podcast uses the following third-party services for analysis:
Chartable - https://chartable.com/privacy
AdBarker - https://adbarker.com/privacy -
These 11 mistakes are the work you’re avoiding. On the other side of this work lies the success you crave.
Resources mentioned in the episode:
Learn about the Studio Owner Mastermind hereKPI workshopHow to hire & lead Pilates instructors workshopHow to have difficult conversations workshopHow to onboard Pilates clients workshopHow to price your Pilates classes PE ep 195Connect with me on Instagram: @the_raphaelbender
Download a free course guide:
Pilates CertificationVisualized AnatomyBecome a Breathe Education Mentor Affiliate: Program info
This podcast uses the following third-party services for analysis:
Chartable - https://chartable.com/privacy
AdBarker - https://adbarker.com/privacy -
This is our Layered Teaching Framework, that we teach the students in our Pilates certification. It will enable you to cut your programming time to almost nothing, plus confidently teach mixed ability groups on the fly.
Find out about the Studio Owner Mastermind here
Connect with me on Instagram: @the_raphaelbender
Download a free course guide:
Pilates CertificationVisualized AnatomyBecome a Breathe Education Mentor Affiliate: Program info
This podcast uses the following third-party services for analysis:
Chartable - https://chartable.com/privacy
AdBarker - https://adbarker.com/privacy -
After analyzing the financials of over a hundred Pilates studios, these are the metrics that set the top performing studios apart. Track them and improve them in your studio, and you will make a LOT of money.
Resources mentioned in the episode:
Find out about our Studio Owner Mastermind hereConnect with Josh on Linkedin here or email him at [email protected]Connect with me on Instagram: @the_raphaelbender
Download a free course guide:
Pilates CertificationVisualized AnatomyBecome a Breathe Education Mentor Affiliate: Program info
This podcast uses the following third-party services for analysis:
Chartable - https://chartable.com/privacy
AdBarker - https://adbarker.com/privacy -
Resources mentioned in the episode:
Relationship between running biomechanics and running economy hereEffect of strength training on running economy hereInfluence of weekly running distance on running performance hereAre running biomechanics associated with running injuries? hereInfluence of strength training on running injuries hereHip abductor muscle strengthening doesn’t change hip adduction in running but does reduce pain hereConnect with me on Instagram: @the_raphaelbender
Download a free course guide:
Pilates CertificationVisualized AnatomyBecome a Breathe Education Mentor Affiliate: Program info
This podcast uses the following third-party services for analysis:
Chartable - https://chartable.com/privacy
AdBarker - https://adbarker.com/privacy -
Gemma Downing is a recent graduate of Breathe Education's pilates certification course. She and Natalie have a conversation about how she went from doing pilates classes on YouTube in her bedroom to becoming a pilates instructor and brick and mortar studio owner, and everything in between, including recovering her confidence after being shamed by another pilates professional, the changing landscape of the pilates industry, and what it's like to teach pilates as an introvert. Gemma is a true example of courage and perseverance.
Resources mentioned in the episode:
Learn more about the Studio Owner Mastermind hereConnect with Natalie Wilson on IG hereFind out more about Gemma's studio, The Pilates Room on Instagram and FacebookConnect with Raph on Instagram: @the_raphaelbender
Download a free course guide:
Pilates CertificationVisualized AnatomyBecome a Breathe Education Mentor Affiliate: Program info
This podcast uses the following third-party services for analysis:
Chartable - https://chartable.com/privacy
AdBarker - https://adbarker.com/privacy -
Claire Samanna is a PhD candidate at Monash University, studying low back pain with a special interest in disc degeneration. She has just completed a systematic review of the scientific literature on disc degeneration and exercise.
Is exercise good, or bad for your discs? Listen in to find out!
Resources mentioned in the course:
Connect with Claire Samanna on Instagram and TwitterConnect with me on Instagram: @the_raphaelbender
Download a free course guide:
Pilates CertificationVisualized AnatomyBecome a Breathe Education Mentor Affiliate: Program info
This podcast uses the following third-party services for analysis:
Chartable - https://chartable.com/privacy
AdBarker - https://adbarker.com/privacy -
Connect with me on Instagram: @the_raphaelbender
Connect with Stacey Pine on Facebook and online here
Learn more about the Studio Owner Mastermind here
Download a free course guide:
Pilates CertificationVisualized AnatomyBecome a Breathe Education Mentor Affiliate: Program info
This podcast uses the following third-party services for analysis:
Chartable - https://chartable.com/privacy
AdBarker - https://adbarker.com/privacy - Se mer
