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Training

Protocols For Maximizing Muscle Hypertrophy

Protocols For Maximizing Muscle Hypertrophy

March 29, 2021
Estimated reading time: 7 minutes
What Does The Research Say? Ask the average bodybuilder how to build muscle and they will give you the standard training prescription: A moderate-to-high repetition scheme in the 8 to 12 range with moderate loads (60 to 80 percent of the 1RM) to optimize muscle gains. This approach for “hypertrophy training” fits into a generally...
Mastering the Deadlift and Its Variations

Mastering the Deadlift and Its Variations

March 6, 2021
Estimated reading time: 5 minutes
What Does The Research Say? Mastering the deadlift will give you back way more in benefits than the effort required. The deadlift is an exercise that trains the whole body and has great functional carry over to daily life and sports. It’s an exercise that everyone can use. The key is to learn proper technique...
Overcome Strength Plateaus With Cluster Training

Overcome Strength Plateaus With Cluster Training

February 28, 2021
Estimated reading time: 6 minutes
When it comes to overcoming strength plateaus and reaching new levels of athleticism, there are several advanced training tools at your disposal. Cluster training is one of the most effective. Cluster training occurs when you incorporate short rest periods into a set to relieve fatigue and produce greater power. Cluster training also allows you to...
The Myth & Science of Muscle Soreness

The Myth & Science of Muscle Soreness

February 23, 2021
Estimated reading time: 8 minutes
I’m In Pain, Therefore, I’m Gaining Muscle—Not! Do you use post-workout soreness as a gauge of your training progress? If so, you may be making a mistake and selling yourself short when it comes to training results. There’s a common misconception that muscle soreness from exercise is inevitable and necessary to see results. Known as...
Why Athletes Need Additional Zinc

Why Athletes Need Additional Zinc

January 31, 2021
Estimated reading time: 6 minutes
Zinc: It’s your go-to immune nutrient, bolstering your body’s first line of defense against invading colds and viruses. Scientists call zinc a “gatekeeper” mineral for health due to its role in allowing the body to recover from illness and injury. Along with zinc’s under-appreciated role in energy metabolism, this makes it a vital nutrient for...
Five Superior Hypertrophy Methods For Muscle Growth

Five Superior Hypertrophy Methods For Muscle Growth

January 28, 2021
Estimated reading time: 5 minutes
It’s well known that the three main factors that matter for building muscle are metabolic stress, mechanical tension, and muscle damage. All three can be achieved with higher volume training and moderate loads, which is why most bodybuilders rarely focus on heavy weights. The typical bodybuilder workout uses moderate loads (60 to 80 percent of...

New Insights Into How Testosterone, Growth Hormone & Cortisol Affect Health & Performance

January 17, 2021
Ever wonder why some days you feel upbeat and energized, ready to attack any challenge, whereas others you feel depressed and tired? It all comes down to hormones:Molecules produced in the body that communicate with cells throughout the body to dictate how you feel. Hormones affect all aspects of human function, initiating protein synthesis and muscle contraction, regulating mood and...

Three Workout Tips For A Robust Immune System

November 23, 2020
Exercise has a protective effect on health and is key for a long life. New research shows it can improve immune function and reduce the risk of severe complications from illness, including the flu and coronavirus. This is important because surveys show that citizens in developed countries have become more sedentary and less fit since the start of lockdowns (1...

How Exercise Can Protect Your Mental Health

October 6, 2020
Almost everyone will agree that the present era is one of the most stressful in memory. Surveys report people worldwide are suffering from stomach-churning worries about almost every aspect of daily life: Health, politics, money, family, career opportunities, personal safety, and so on. One tool you can use to protect mental health is exercise. We’ve known for years that exercise...
Best Movements for Accelerated Knee Health

Best Movements for Accelerated Knee Health

September 8, 2020
Estimated reading time: 5 minutes
The ‘Use It or Lose It’ principle no longer seems to apply much in traditional strength training. Using the body and its joints to their full potential can be seen as ‘dangerous training’ and something saved for the advanced athlete or trainee. In fact, full-range training is an essential component that will optimize mobility and...

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