Summary
Host Anthony Randall and legendary strength coach Mike Boyle cover three main topics in this 18th anniversary episode of the Strength Coach Podcast. They discuss problems with extreme HIIT programming from popular influencers, arguing that once-a-week frequency and five sets max is a reasonable volume for most people. They then debate whether the barbell bench press should be retired, citing that over 56% of weightlifting shoulder injuries occur during bench press training, and suggest alternatives like dumbbell pressing and push-ups. The episode wraps with a practical discussion of voodoo flossing for joint pain. Both Randall and Boyle share their personal experiences using compression bands on knees and elbows, noting immediate pain relief after just two minutes of wrapping and movement. Boyle describes how his physical therapist introduced him to flossing for a deteriorating knee, and he has since started using it with clients for various joint issues including elbow bursitis.
Key Points
- Extreme HIIT recommendations from influencers can be dangerous -- once a week at reasonable volume is sufficient for most people
- Over 56% of weightlifting shoulder injuries start during bench press training; the U.S. Army issued its own report on bench press injuries
- Barbell bench press should be limited to once per week and no more than five sets; alternatives like dumbbell pressing and push-ups are safer
- Voodoo flossing involves wrapping a compression band tightly around a joint and performing movement for about two minutes
- Coach Boyle rediscovered voodoo flossing after his physical therapist used it on his deteriorating knee with immediate positive results
- Boyle's wife experienced next-day knee pain relief after one session of voodoo flossing
- Flossing is now being used with clients for various joints including elbows with bursitis
- The elbow is harder to wrap solo than the knee -- tape can help anchor the band when self-applying
Key Moments
Coach Boyle rediscovers voodoo flossing for knee pain
Host Anthony Randall introduces the voodoo flossing segment by noting Coach Boyle initially dismissed it but has become a big fan. Randall shares how he first tried it on his knee five or six years ago and found that despite the initial tightness feeling uncomfortable, movement under the wrap followed by removal produced immediate relief.
"Mike, speaking of something you didn't do when you were criticizing and now you're doing, a little bit of a little flossing here. But if you can see, this is ridiculous. I got this about five, six years ago, believe it or not, for my knee. Somebody, my buddy Ernie Lombardi had used it on me and I was like, wow, that feels pretty good. Like at first, because you're wrapping around that joint so tight, you're kind of like, oh, yeah."
Two minutes of knee flossing gives Boyle's wife next-day relief
Randall describes doing a two-minute voodoo flossing session on his wife's knee, and she reported it feeling better the next morning -- a rare endorsement since she typically dismisses his training suggestions. Boyle then shares how his physical therapist Bree Moscow started flossing his deteriorating right knee with the same positive results.
"No, this doesn't feel good. And then you do some exercise, you move around a little bit. And I do it for like two minutes. I did it with B last night. My wife, her knee was bothering her. And she actually was like, my knee feels better this morning. We do that again, which is very rare because everything I do, I'm an idiot. I'm the worst trainer in the world."
Using flossing on elbows and other joints with clients
Boyle describes expanding his use of voodoo flossing from personal knee rehab to client work, including wrapping a client's elbow with bursitis to try to pump fluid out. He notes the practical challenge of wrapping your own elbow compared to the knee, suggesting tape to anchor the band.
"When she wasn't around, I'd think, okay, I'll just wrap this thing up. I'll do a minute of kind of either leg press type action or leg extension type action, whatever it is, just something to get the joint moving and it would feel better."
