Built from Broken Quotes

“this gives credence to the idea of waiting a full three to four days between sessions (e.g. weekly upper body training on Monday and Thursday, and lower body training on Tuesday and Friday).”
― Scott H Hogan, Built from Broken: A Science-Based Guide to Healing Painful Joints, Preventing Injuries, and Rebuilding Your Body

“But there’s another reason to challenge your body with heavy weights: bone density.”
― Scott H Hogan, Built from Broken: A Science-Based Guide to Healing Painful Joints, Preventing Injuries, and Rebuilding Your Body

“Break Down to Build Up”
― Scott H Hogan, Built from Broken: A Science-Based Guide to Healing Painful Joints, Preventing Injuries, and Rebuilding Your Body

“heavy weight training (e.g. a weight you can only lift four or five times before failure) initiates the most significant osteoblast response.”
― Scott H Hogan, Built from Broken: A Science-Based Guide to Healing Painful Joints, Preventing Injuries, and Rebuilding Your Body

“Once the collagen mineralizes, it becomes part of your bone, increasing density and mass.”
― Scott H Hogan, Built from Broken: A Science-Based Guide to Healing Painful Joints, Preventing Injuries, and Rebuilding Your Body

“Osteoblasts act like plaster for your bones, patching cracks and building them stronger with new collagen formations.”
― Scott H Hogan, Built from Broken: A Science-Based Guide to Healing Painful Joints, Preventing Injuries, and Rebuilding Your Body

“practice heavy resistance training each week.”
― Scott H Hogan, Built from Broken: A Science-Based Guide to Healing Painful Joints, Preventing Injuries, and Rebuilding Your Body

“Your bones will grow or shrink based on the demands placed on them.”
― Scott H Hogan, Built from Broken: A Science-Based Guide to Healing Painful Joints, Preventing Injuries, and Rebuilding Your Body

“It turns out that lifting heavy isn’t just for high-level athletes and strength competitors. It’s for everyone who wants to maintain connective tissue health. It’s also crucial for maintaining bone mass.”
― Scott H Hogan, Built from Broken: A Science-Based Guide to Healing Painful Joints, Preventing Injuries, and Rebuilding Your Body

“The most common type of energy load training is plyometrics—exercises where muscles exert maximum force in short time periods to increase power.”
― Scott H Hogan, Built from Broken: A Science-Based Guide to Healing Painful Joints, Preventing Injuries, and Rebuilding Your Body

“Energy Load Training”
― Scott H Hogan, Built from Broken: A Science-Based Guide to Healing Painful Joints, Preventing Injuries, and Rebuilding Your Body

“Any exercise designed to improve the circulation of synovial fluid in joints is called synovial training.”
― Scott H Hogan, Built from Broken: A Science-Based Guide to Healing Painful Joints, Preventing Injuries, and Rebuilding Your Body

“Synovial Training”
― Scott H Hogan, Built from Broken: A Science-Based Guide to Healing Painful Joints, Preventing Injuries, and Rebuilding Your Body

“This gradually builds the load tolerance of the tendon, encourages increased collagen turnover, and relieves pain.117”
― Scott H Hogan, Built from Broken: A Science-Based Guide to Healing Painful Joints, Preventing Injuries, and Rebuilding Your Body

“Generally, you should start with a light training load that does not trigger a pain response (e.g. 3 sets of 15 repetitions), then progressively increase the weight and reduce repetitions.”
― Scott H Hogan, Built from Broken: A Science-Based Guide to Healing Painful Joints, Preventing Injuries, and Rebuilding Your Body

“The reason “heavy” is in the name is not necessarily because you’re supposed to use heavy weights. It is because the goal of HSR is to progressively increase the resistance with each training session while lowering the number of repetitions performed.”
― Scott H Hogan, Built from Broken: A Science-Based Guide to Healing Painful Joints, Preventing Injuries, and Rebuilding Your Body

“HSR utilizes both eccentric and concentric contractions, heavy resistance, and slow repetition speeds.”
― Scott H Hogan, Built from Broken: A Science-Based Guide to Healing Painful Joints, Preventing Injuries, and Rebuilding Your Body

“Heavy Slow Resistance Training (HSR)”
― Scott H Hogan, Built from Broken: A Science-Based Guide to Healing Painful Joints, Preventing Injuries, and Rebuilding Your Body

“This is a form of resistance training that emphasizes slowing down the lowering phase of an exercise to challenge the muscles’ ability to elongate, build strength and muscle mass, and optimize collagen formations within connective tissue.”
― Scott H Hogan, Built from Broken: A Science-Based Guide to Healing Painful Joints, Preventing Injuries, and Rebuilding Your Body

“Eccentric Training”
― Scott H Hogan, Built from Broken: A Science-Based Guide to Healing Painful Joints, Preventing Injuries, and Rebuilding Your Body

“In my experience, it’s the most underutilized therapeutic fitness strategy. Why? I would guess it is because isometric training doesn’t provide the same psychological satisfaction as flinging weights through space, and it requires intense effort to get the benefits.”
― Scott H Hogan, Built from Broken: A Science-Based Guide to Healing Painful Joints, Preventing Injuries, and Rebuilding Your Body

“When normal exercise hurts, isometric exercise is a good way to stimulate muscles and tendons without aggravating the injury.”
― Scott H Hogan, Built from Broken: A Science-Based Guide to Healing Painful Joints, Preventing Injuries, and Rebuilding Your Body

“During the initial stages of tendinopathy, isometric training focused on the midrange of the tendon’s motion helps reduce pain and build load tolerance without overstressing or compressing the tendon.”
― Scott H Hogan, Built from Broken: A Science-Based Guide to Healing Painful Joints, Preventing Injuries, and Rebuilding Your Body

“Isometric Training”
― Scott H Hogan, Built from Broken: A Science-Based Guide to Healing Painful Joints, Preventing Injuries, and Rebuilding Your Body

“When you add the variables of exercise tempo, exercise selection, body mechanics, and rest periods to these three types of contractions, you get a multitude of training strategies that affect muscles and connective tissue in different ways.”
― Scott H Hogan, Built from Broken: A Science-Based Guide to Healing Painful Joints, Preventing Injuries, and Rebuilding Your Body

“Isometric contraction: Eccentric and concentric contractions fall into a broader category called isotonic contractions—where muscle length is changed by force applied. An isometric contraction occurs when force is generated without the muscle length changing. A classic example is pushing against a wall. You may not move the wall, but you can still exert a massive amount of force against it. Isometric contractions can occur at any point throughout a movement’s range of motion. If you hold the bottom position of a push-up with your chest off the ground, that is an isometric contraction that challenges your chest muscles in a fully lengthened position. Holding the top position of a push-up with your arms extended will create an isometric contraction in your shoulders and triceps as they tense up to keep your body from falling to the ground.”
― Scott H Hogan, Built from Broken: A Science-Based Guide to Healing Painful Joints, Preventing Injuries, and Rebuilding Your Body

“Concentric contraction: Any muscle contraction where the muscle shortens during the movement. Think of this as the lifting phase of an exercise. When performing a push-up, your chest muscles contract as you push yourself away from the ground.”
― Scott H Hogan, Built from Broken: A Science-Based Guide to Healing Painful Joints, Preventing Injuries, and Rebuilding Your Body

“Eccentric contraction: A contraction where the muscle lengthens under load or tension. Think of this as the lowering or lengthening phase of an exercise. For example, the downward phase of a push-up forces your chest muscles to lengthen and simultaneously contract to control the lowering movement. By definition, eccentric contractions occur when the opposing force is greater than the muscular contraction force.”
― Scott H Hogan, Built from Broken: A Science-Based Guide to Healing Painful Joints, Preventing Injuries, and Rebuilding Your Body

“There are three primary types of muscle contractions. Each affects skeletal muscle and connective tissues differently:”
― Scott H Hogan, Built from Broken: A Science-Based Guide to Healing Painful Joints, Preventing Injuries, and Rebuilding Your Body

“Connective Tissue Training Strategies”
― Scott H Hogan, Built from Broken: A Science-Based Guide to Healing Painful Joints, Preventing Injuries, and Rebuilding Your Body