Training modalities and tactics are constantly debated by those who are serious about lifting weights. Many gurus have their own ideas about how to get big and strong. Naturally, these ideas trickle down to the less experienced gym goers and become gospel so to speak. One of the more hotly debated topics today is the aspect of rep ranges. Conventional wisdom seems to suggest that performing a certain number of reps will lead to certain changes to the muscle. More specifically, it is thought that higher rep ranges lead to more muscle mass while lower rep ranges lead to more strength. Is repetition number really that important for driving a certain adaptation? This answer is sort of dependent on a few factors. What is the end goal of your training? What style of training do you like? If your goal is to get as big as possible, you’re likely going to have to train a certain way. If your goal is to be as strong as possible, you’re likely going to train a different way. However, you’ll also find that mixing things up may be important for long term success. Rep Ranges for Strength vs. Hypertrophy Most of the […]
We all know that progressive overload is key in long term success. But what happens when you can’t seem to put more weight on the bar? It may be time to think outside the box and try other methods of progressive overload. Doing so will surely get you back on the road to making gains!
When it comes to getting in shape, there seems to be a specific recipe. Eat healthy and control your calories, and get a gym membership so you can start working out. Some even go so far as to hire a personal trainer at their gym to help them out. And while this certainly is a great strategy for getting fit, it certainly takes a bit of upfront investment. Gym memberships can get quite pricey often require long term commitments. Additionally, the time investment of driving to and from the gym can be an obstacle for some people. Some people would certainly feel more comfortable getting a workout in at home. But is this even possible if you want to get serious about your fitness? Truth is, working out at home can certainly help you get fit and healthy. You simply have to know how to exploit your resources and find a workout style that works for you! It’s Easier for Beginners Getting in a good workout at home is easier for less experienced lifters at least as far as specificity is concerned. Research shows that pretty much any kind of workout stimulus will lead to positive results for beginners [Campos, Hagerman]. […]
So many diets exist nowadays that it can be hard to sift through them all. Most work by restricting certain food groups which causes weight loss initially but is often unsustainable in the long term. Flexible dieting offers a long lasting solution by focusing on the fundamental principles of energy balance and fat loss. No restrictions, no rebound. Learn more about the dieting strategy that lets you have your cake and it it too!
With so much equipment available at your local gym, it can be hard to know which ones are best to use. Should you go with the dumbbells and barbells or stick to the nicely designed machines? How will each type of equipment help you get in shape? Take a second to learn about the pros and cons of free weight/machines and make the decision as to which is best for you!
Stretching regularly is though to be the smartest thing you can do to prevent injury. However, this might actually be flawed thinking. In reality, stretching can hinder your fitness if it is not performed correctly. Find out how to apply stretching in a smart way to improve your results in the gym!
When you first start lifting weights you enjoy a seemingly never ending run of gains. Even when your training is suboptimal, you manage to increase strength and muscle mass pretty quickly during those first few months. Unfortunately, those newbie gains don’t last forever. Eventually you have to get smarter with your training. This means trying new training styles and finding what works best for you. But it also means paying close attention to how much work you are actually doing in the gym. As a result, monitoring training volume and intensity is part of the game for serious lifters. This can be accomplished in many different ways which can make it difficult to know which ones are most appropriate. Whether its simple reps and sets or something more involved like bar velocity, finding the style that works best for you is important for long term success. Training Volume Volume is perhaps the most important variable when it comes to making progress in the gym . Generally speaking, the more volume you accumulate the stronger and bigger your muscles become. Naturally it is important to keep track of your volume to ensure you are doing enough to reach your goals. Often, people […]
High performance is often thought to be the pinnacle of good health. But in reality, the paths to health and performance are divergent and lead to far different outcomes. In order to accomplish one you often have to sacrifice part of the other. Learn about what it takes to maximize each and make the decision about which one is best for you!
Are you making all the right food choices and still hitting a wall? It might be that you’re taking in more calories than you think. Get a handle on how to track your food intake so that you can make better decisions in your diet and enjoy long lasting success!
Strength training has become incredibly popular in today’s fitness market. So much so that cardio has been outcast as an inefficient training style. But is this really the case? In reality, cardio still has its major advantages. Read about all the benefits you are missing out on by leaving cardio out of your routine!