{"podcast":{"title":"The Hybrid Lab with Dr. Alyssa Olenick","slug":"the-hybrid-lab-with-dr-alyssa-olenick-2941020","podcast_index_feed_id":2941020,"rss_url":"https://anchor.fm/s/30831078/podcast/rss","website_url":"https://doclyssfitness.com","image_url":"https://d3t3ozftmdmh3i.cloudfront.net/staging/podcast_uploaded_nologo/8038958/8038958-1743786520613-db1d3da7bd55f.jpg","author":"Dr. Alyssa Olenick","episode_count":85,"summary":"Welcome to The Hybrid Lab with Dr. Alyssa Olenick, Ph.D. in Exercise Physiology, 17x Ultrarunner, and hybrid athlete. This podcast is for hybrid fitness lovers, hyrox crushers, road and trail runners who want to push their limits with science-backed training. Alyssa merges her expertise in exercise, metabolism, female physiology, and endurance sports to provide you with the tools to optimize strength, stamina, and recovery. If you’re ready to balance running and strength training to crush your goals, tune in for actionable strategies and expert advice to train smarter and live stronger.","last_synced_at":null,"page_url":"https://stenobird.com/podcast/the-hybrid-lab-with-dr-alyssa-olenick-2941020"},"episode":{"title":"EP 92: How to Break a Lifting Plateau (5 Proven Tips for Gaining Muscle)","slug":"ep-92-how-to-break-a-lifting-plateau-5-proven-tips-for-gaining-muscle","published_at":"2026-01-16T18:20:00+00:00","page_url":"https://stenobird.com/podcast/the-hybrid-lab-with-dr-alyssa-olenick-2941020/ep-92-how-to-break-a-lifting-plateau-5-proven-tips-for-gaining-muscle","show_page_url":"https://stenobird.com/podcast/the-hybrid-lab-with-dr-alyssa-olenick-2941020","url":"https://podcasters.spotify.com/pod/show/the-hybrid-lab/episodes/EP-92-How-to-Break-a-Lifting-Plateau-5-Proven-Tips-for-Gaining-Muscle-e3dona9","audio_url":"https://traffic.megaphone.fm/APO3511734908.mp3","summary":"📲 Get my free lifting calculator & RPE guide to start actually training hard enough in the gym: https://bit.ly/4mtleF5 Get $20 off your first month with code PODCAST: → https://www.thelyssmethod.com/ → This video is a podcast version of a full YouTube video! Watch it here on Spotify (video edition) or YouTube: https://youtu.be/KPVP2HNr3hQ Stuck on the same weights in the gym? Not making progress on your lifts? You might be in a strength plateau. In this video, Dr. Alyssa Olenick (PhD, Exercise Physiology) shares 5 evidence-based strategies to help you break through a lifting plateau and start making gains again. What you’ll learn: • Why training intensity (RPE) might be too low • How training volume & frequency affect progress • The role of protein, carbs, and overall calories in strength gains • Why sleep and recovery are critical for adaptation • How to use time, rep ranges, and micro-progressions to keep improving Plateaus are normal — but they don’t have to last forever. Apply these tips to unlock your next level of strength. 🤘🏻 TRAIN WITH ME HERE → https://www.thelyssmethod.com/programs 🤘🏻 FOLLOW LYSS ON IG → https://www.instagram.com/doclyssfitness/ 🤘🏻 LEARN MORE + FREE RESOURCES → https://doclyssfitness.com/ Time Stamps: 0:00 - Introduction 0:11 - Are you training at a high/hard enough level? 0:52 - Are you lifting frequently enough? 1:36 - Are you eating enough? 2:29 - Are you sleeping enough? 3:15 - Simply, give it time.","meta_description":"📲 Get my free lifting calculator & RPE guide to start actually training hard enough in the gym: https://bit.ly/4mtleF5 Get $20 off your first month wi…","key_points":[],"chapters":[],"topics":[],"duration_seconds":263,"processing_state":"not_requested","actions":[{"name":"request_transcript","method":"POST","url":"https://stenobird.com/v1/public/podcasts/the-hybrid-lab-with-dr-alyssa-olenick-2941020/episodes/ep-92-how-to-break-a-lifting-plateau-5-proven-tips-for-gaining-muscle/transcription-requests","description":"Idempotently request low-priority transcript generation for this episode."},{"name":"read_markdown","method":"GET","url":"https://stenobird.com/podcast/the-hybrid-lab-with-dr-alyssa-olenick-2941020/ep-92-how-to-break-a-lifting-plateau-5-proven-tips-for-gaining-muscle.md","description":"Read the agent-friendly Markdown representation of this episode resource."}]}}