1. Training for strength will ensure that you are always putting your effort into the primary stimulus for muscle growth: tension created in the muscle. The higher the weights, the greater the tension produced, the more muscle has to be built. The only way I can guarantee results, provided that the diet is being taken [...]
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The strength-endurance continuum is a theoretical model of fitness that demonstrates what rep range produces what muscular adaptation. On a scale of 1-20: – 1 rep equals maximal strength. This is 100% intensity and is equal to the weight you can lift exactly one time. -20 reps equals endurance work. This is a weight that [...]
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A well known article appeared in the New Yorker a couple years ago that stated “it took 4 million years of evolution to perfect the human foot. But we’re wrecking it with every step we take”. Having suffered from chronic foot pain for about four years, I couldn’t agree more with that statement. A normal [...]
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I recently read a study that examined the issue of training to failure. Usually training to failure is used in weight training and it means that you can’t perform any more repetitions of a particular exercise without help. Sometimes it’s intentional and sometimes it’s not. In this study, they were looking at intentionally training to [...]
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In the first post about protein synthesis and post workout nutrition I explained what protein synthesis is and how it works to return your body to an anabolic state. To recap: – Both muscle protein breakdown and muscle protein synthesis are ongoing events. They happen simultaneously throughout the day. – If there is more protein [...]
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