{"id":15849,"date":"2026-05-16T00:27:36","date_gmt":"2026-05-15T17:27:36","guid":{"rendered":"https:\/\/loudhdtv.com\/?p=15849"},"modified":"2026-05-16T00:27:36","modified_gmt":"2026-05-15T17:27:36","slug":"boom-or-bust-why-youre-always-hurt-tony-gentilcore","status":"publish","type":"post","link":"https:\/\/loudhdtv.com\/?p=15849","title":{"rendered":"Boom or Bust: Why You\u2019re Always Hurt \u2013 Tony Gentilcore"},"content":{"rendered":"<p><script async src=\"https:\/\/pagead2.googlesyndication.com\/pagead\/js\/adsbygoogle.js?client=ca-pub-3711241968723425\"\r\n     crossorigin=\"anonymous\"><\/script><br \/>\n<\/p>\n<div>\n<p>I work with hurt people for a living.<\/p>\n<p>It\u2019s not uncommon for people to seek out a coach or trainer because an exercise doesn\u2019t feel right or because something \u2013 a shoulder, a knee, lower back, their soul perhaps \u2013 routinely hurts and they can\u2019t seem to get out of their own way.<\/p>\n<p>That\u2019s where I come in to save the day.<\/p>\n<p>Most of the time.<\/p>\n<p>To fix someone\u2019s squat technique and to maybe (probably) give him or her a reality check.<\/p>\n<h2>Boom or Bust<\/h2>\n<p>This is a term I stole from a friend of mine, <a href=\"https:\/\/fitnesspainfree.com\/\" target=\"_blank\" rel=\"noopener\"><span style=\"color: #ff0000;\"><strong>Dan Pope<\/strong><\/span><\/a> of Champion Physical Therapy &amp; Performance, and to a larger degree has its roots from a presentation I watched him do centered around the conversation of understanding shoulder pain.<\/p>\n<p>\u201cBoom or Bust\u201d refers to the person who handles their business as follows:<\/p>\n<p>Train \u2013&gt; Do a lot \u2013&gt; To the point where it becomes painful \u2013&gt; Get pissed off, becomes upset, is inconsolable, and inevitably increase their volume of ice cream and Julia Roberts\u2019 movies \u2013&gt; Feels better \u2013&gt; Repeat \u2013&gt; Cue face palm here.<\/p>\n<p>I\u2019m sure many of you reading \u2013 whether the above sequence of events describes you or some of your clients \u2013 can commiserate.<\/p>\n<p>It can all be summarized using the following graph:<\/p>\n<p><img loading=\"lazy\" decoding=\"async\" class=\" wp-image-180447 aligncenter\" src=\"https:\/\/tonygentilcore.com\/wp-content\/uploads\/2019\/02\/Boom-or-Bust-1024x768.jpg\" alt=\"\" width=\"820\" height=\"615\" srcset=\"https:\/\/tonygentilcore.com\/wp-content\/uploads\/2019\/02\/Boom-or-Bust-1024x768.jpg 1024w, https:\/\/tonygentilcore.com\/wp-content\/uploads\/2019\/02\/Boom-or-Bust-300x225.jpg 300w, https:\/\/tonygentilcore.com\/wp-content\/uploads\/2019\/02\/Boom-or-Bust-768x576.jpg 768w, https:\/\/tonygentilcore.com\/wp-content\/uploads\/2019\/02\/Boom-or-Bust-1536x1152.jpg 1536w, https:\/\/tonygentilcore.com\/wp-content\/uploads\/2019\/02\/Boom-or-Bust-2048x1536.jpg 2048w\" sizes=\"auto, (max-width: 820px) 100vw, 820px\"\/><\/p>\n<p style=\"text-align: center;\"><em>Again, props to Dan Pope. I essentially drew <strong>his<\/strong> graph, but added a little Tony LOLs.<\/em><\/p>\n<p>What this depicts is a scenario and approach that keeps the alarm system sensitive as well as pain levels up. They train hard on Monday and hit their bench pretty aggressively, of course.<\/p>\n<p>A day or two passes, the shoulder feels okay, and they decide to test the waters again and perform a bunch of high-rep push jerks. Another day or two passes, the shoulder starts to feel, normal again, and since they have zero fucks to give, decide it would be a swell idea to perform kipping pull-ups paired with handstand push-ups for AMRAP on broken glass.<\/p>\n<p>All they do is perpetually plow through their pain threshold and the cycle continues over and over and over again like an episode of <em>Russian Doll<\/em>.<\/p>\n<p>This, of course, is absurd, and makes zero sense.<\/p>\n<p>Conversely, what also makes zero sense is the opposite approach\u2026<\/p>\n<p>\u2026UNDER-loading, over corrective exercising people to death, or worse, doing nothing at all.<\/p>\n<p>I\u2019m not dissing the corrective component. Depending on how sensitive someone\u2019s pain threshold is, we may very well have to resort to a myriad of side lying external rotations, arm-bars, and band work.<\/p>\n<p>The key to improving pain, though, particularly with the long game in mind, is to elicit a smidge (key word: <em><strong>SMIDGE<\/strong><\/em>) of it during training. You want to tease it, buy it a drink, make out with it a little bit.<\/p>\n<p>If you want to elicit change, you need to move. When we move, we induce something called mechanotransduction, which is just nerd speak for \u201ctissue begins to heal.\u201d<\/p>\n<p>Pain, when <em><strong>DOSED ACCORDINGLY<\/strong><\/em>, can be beneficial during exercise. When we push into a little pain there\u2019s generally better short-term results than if not. Think of it like this:<\/p>\n<p>There\u2019s a line in the graph above labeled \u201cpain threshold.\u201d On a scale of 1-10 (1 = no biggie, I got this and a 10 = holy shit, a panther just latched onto my carotid), exercise should hover in the 2-3 realm.<\/p>\n<p>In this case, the person can tolerate things like push-up, landmine, and row variations.<\/p>\n<p><iframe loading=\"lazy\" title=\"TonyGentilcore.com - Renegade Push Up\" width=\"500\" height=\"281\" src=\"https:\/\/www.youtube.com\/embed\/lwSObQOvZrA?feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture; web-share\" referrerpolicy=\"strict-origin-when-cross-origin\" allowfullscreen><\/iframe><\/p>\n<ul>\n<li>When (s)he perform those exercises, the pain level never exceeds a \u201c3.\u201d<\/li>\n<li>When (s)he\u2019s done exercising, along with the hours after, the pain level never exceeds a \u201c3.\u201d<\/li>\n<li>The following day, the pain never exceeds a \u201c3,\u201d and in an ideal situation is back down to baseline, which is a \u201c1.\u201d<\/li>\n<\/ul>\n<p>That\u2019s the sweet spot and what we\u2019re after from a managing pain standpoint. We\u2019re doing juuuust enough to elicit a training effect, playing footsie with the pain threshold, but avoiding any <strong><em>boom or bust<\/em><\/strong> scenario where we place commonsense ahead of our ego.<\/p>\n<p>And then, over time, the graph looks like this:<\/p>\n<p><img loading=\"lazy\" decoding=\"async\" class=\" wp-image-180450 aligncenter\" src=\"https:\/\/tonygentilcore.com\/wp-content\/uploads\/2019\/02\/The-Goal-1024x768.jpg\" alt=\"\" width=\"793\" height=\"595\" srcset=\"https:\/\/tonygentilcore.com\/wp-content\/uploads\/2019\/02\/The-Goal-1024x768.jpg 1024w, https:\/\/tonygentilcore.com\/wp-content\/uploads\/2019\/02\/The-Goal-300x225.jpg 300w, https:\/\/tonygentilcore.com\/wp-content\/uploads\/2019\/02\/The-Goal-768x576.jpg 768w, https:\/\/tonygentilcore.com\/wp-content\/uploads\/2019\/02\/The-Goal-1536x1152.jpg 1536w, https:\/\/tonygentilcore.com\/wp-content\/uploads\/2019\/02\/The-Goal-2048x1536.jpg 2048w\" sizes=\"auto, (max-width: 793px) 100vw, 793px\"\/><\/p>\n<p style=\"text-align: center;\"><em>I\u2019m an idiot. That arrow pointing up should be labeled \u201cImprovement in Pain.\u201d<\/em><\/p>\n<p>The pain threshold slowly creeps higher and higher, and before long, push-jerks, bench pressing, and fighting Jason Bourne ain\u2019t no thang.<\/p>\n<p>Training (with weights), when matched with someone\u2019s <strong><em>current ability level,\u00a0<\/em><\/strong>and <strong><em>when dosed effectively<\/em><\/strong>, can be corrective.<\/p>\n<h3>Want More of These Awesome Insights?<\/h3>\n<p>Dean Somerset and I are reuniting after six years (thank you COVID) to bring our latest IN-PERSON workshop to the masses. <a href=\"https:\/\/somerset-fitness.teachable.com\/p\/complete-fit-pro-blueprint\/?affcode=1527784_hxpd8pgp\" target=\"_blank\" rel=\"noopener\"><span style=\"color: #ff0000;\"><strong>The Complete Fit Pro Blueprint<\/strong><\/span><\/a> will cover topics like this (and many, many more).<\/p>\n<p><strong>Boston<\/strong> \u2013 June 6th-7th, 2026<br \/><strong>Dublin, Ireland<\/strong> \u2013 October 3rd-4th, 2026<\/p>\n<\/p><\/div>\n<p><script async src=\"https:\/\/pagead2.googlesyndication.com\/pagead\/js\/adsbygoogle.js?client=ca-pub-3711241968723425\"\r\n     crossorigin=\"anonymous\"><\/script><br \/>\n<br \/><a href=\"https:\/\/tonygentilcore.com\/2026\/05\/boom-bust-youre-always-hurt\/\">Source link <\/a><\/p>\n","protected":false},"excerpt":{"rendered":"<p>I work with hurt people for a living. It\u2019s not uncommon for people to seek out a coach or trainer because an exercise doesn\u2019t feel right or because something \u2013 a shoulder, a knee, lower back, their soul perhaps \u2013 routinely hurts and they can\u2019t seem to get out of their own way. That\u2019s where &hellip;<\/p>\n","protected":false},"author":3,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[5],"tags":[],"class_list":["post-15849","post","type-post","status-publish","format-standard","hentry","category-fitness"],"aioseo_notices":[],"_links":{"self":[{"href":"https:\/\/loudhdtv.com\/index.php?rest_route=\/wp\/v2\/posts\/15849","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/loudhdtv.com\/index.php?rest_route=\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/loudhdtv.com\/index.php?rest_route=\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/loudhdtv.com\/index.php?rest_route=\/wp\/v2\/users\/3"}],"replies":[{"embeddable":true,"href":"https:\/\/loudhdtv.com\/index.php?rest_route=%2Fwp%2Fv2%2Fcomments&post=15849"}],"version-history":[{"count":0,"href":"https:\/\/loudhdtv.com\/index.php?rest_route=\/wp\/v2\/posts\/15849\/revisions"}],"wp:attachment":[{"href":"https:\/\/loudhdtv.com\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=15849"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/loudhdtv.com\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=15849"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/loudhdtv.com\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=15849"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}