Dr. Bruno Rodriguez, DPT, CSCS: Strength, Recovery, and Physical Therapy Expert

On Cloud X 3 review: The biomechanics of a true hybrid training shoe

Dec 02, 2025 · 10 min read

The Cloud X 3 functions as a true hybrid only for moderate lifting and short runs (about 1–4 miles) by pairing firmer, less-compressible CloudTec foam with a Speedboard to improve force transfer while still attenuating running impacts that can exceed 2.5× body weight. This evidence-based review breaks down where that stability–cushioning compromise works, where it ...

How much does the bar weight bench press: A complete guide to lifting standards

Dr. Bruno Rodriguez, DPT, CSCS: Strength, Recovery, and Physical Therapy Expert

Nov 30, 2025 · 14 min read

A standard Olympic barbell used for the bench press weighs 45 lb (20 kg) before you add any plates. From there, your “real” bench number is the total loaded weight, and a common general-fitness target is about a 1:1 bench-to-bodyweight ratio with strict form. “Instead of chasing someone else’s bench press, use your bodyweight, age, ...

Novak Djokovic proactive care performance: The science of defying age

Dr. Bruno Rodriguez, DPT, CSCS: Strength, Recovery, and Physical Therapy Expert

Nov 30, 2025 · 15 min read

Elite performance in your late 30s is achievable when you proactively manage the predictable physiology of aging—countering testosterone’s ~1–2% yearly decline after 30, VO₂ max’s ~10% per-decade drop, and up to ~8% per-decade muscle loss with consistent training, strength work, and recovery before injuries force a reset. Djokovic is a high-profile example of this “prevent ...

Protein gummies: Smart shortcut or sugary trap for your gains?

Dr. Bruno Rodriguez, DPT, CSCS: Strength, Recovery, and Physical Therapy Expert

Nov 28, 2025 · 14 min read

Protein gummies can be a useful convenience supplement, but most deliver only ~7–13 g protein per serving—well below the ~20–40 g of high-quality protein that maximally stimulates post-workout muscle protein synthesis—so they won’t drive gains on their own and can become a sugar-heavy snack if the label isn’t tight. Here’s how to evaluate protein dose, ...

Creatine gummies vs powder: Which works better and when to use each?

Dr. Bruno Rodriguez, DPT, CSCS: Strength, Recovery, and Physical Therapy Expert

Nov 27, 2025 · 12 min read

Creatine gummies and creatine powder work equally well when they deliver a clinically effective dose of creatine monohydrate (about 3–5 g/day), because your muscles respond to the same increase in phosphocreatine that helps regenerate ATP for short, intense efforts. The real differences come down to cost, convenience, and added ingredients like sugar — and which ...