resistance

Most lifters would probably agree that music helps motivate them during their workouts. If you’re one that doesn’t listen to music during training, you might want to start. This study found that subjects who listened to their own music performed significantly more repetitions to failure at 75%...

GLUTE VARIATIONS . 📚 Glute exercise are important for hip mobility and stability, such as at the top of a squat, deadlift or a single leg stiff leg deadlift you need to be able to drive with the glutes to maintain neutral spine. The main actions for this series are hip extension, which is...

💥SHOULDER STABILITY VARIATIONS💥 . 📚Anti rotational exercises are a great way to engage the core. This series focuses on targeting the stability of the core muscles and upper body, primarily the shoulders by utilizing a resistance band around the left shoulder. Adjust the height of the resistance...

💥HIP THRUST VARIATIONS . When performing hip thrusts we put the pelvis in a position known as posterior pelvic rotation. This is where the pelvis is tucked underneath us. This is why it’s important to maintain neutral spine, such as keeping the chin tucked as well as breathing out on the way up...

NPB = MPS – MPBSo what does this equation mean? Net Protein Balance (skeletal muscle mass, for our purposes here) = Muscle Protein Synthesis – Muscle Protein Breakdown. Net protein balance (NPB) is defined as muscle protein synthesis (MPS) minus muscle protein breakdown (MPB), or NPB = MPS –...

Leptin – you’ve probably heard someone mention it at one time, but aren’t really sure what it is. I remember when I first heard a bodybuilding coach mention it, saying that managing leptin was crucial to keeping the metabolism humming. I had no clue what he was talking about, but it did intrigue...

theguerrillachemist This is another study showing the importance of all 9 EAA for muscle protein synthesis. Interestingly, the authors reported that ∼20 g of isolated egg protein (containing ∼8.6 g EAAs and ∼1.7 g leucine) stimulated muscle protein synthesis after resistance exercise above that...

A calorie surplus is obviously the main driver of a bulking phase, however, how large should this surplus be? A recent review by Slater et al. (2019) uncovered the energy costs associated with building muscle as well as the metabolic adaptations that occur during high calorie dieting plus lean...

Developing a massive and detailed pair of quads not only takes years of hard training, but it will also likely requires a healthy amount of unilateral work. Both lunges and step-ups have been shown to be more effective at activating the outer quad as opposed to squats. Therefore, unilateral...

Many often preach the importance of carbs before training. However, these sermons are often based off of needs for endurance athletes; resistance training causes much less glycogen depletion. Therefore, carbohydrate availability is rarely a limiting factor in performance during resistance...

Research shows surprising link between weightlifting and cognition John Murphy, MDLinx | August 15, 2019 In a new study in the Journal of Applied Physiology, researchers demonstrated that weight training can overcome cognitive impairment and even jumpstart the creation of new neurons. Just...

The type of exercise you perform can also influence energy balance. This study found that both resistance training and interval training increased resting energy expenditure over baseline but steady state cardio had no effect on energy expenditure. Therefore, if you’re wanting to lose weight...

4 Ways to Burn More Calories & Why Cardio Sucks!Choosing the correct type of exercise is critical for losing weight and keeping it off. By the end of this, you’ll realize cardio alone sucks for weight loss, but to explain this, first let’s recap how our body expends calories to put things in...

Consuming carbs or fat after your workout depends on both your nutrient adaptations and goals. Obviously, keto-adapted individuals should stick to fats post-workout, whereas non-keto trainers will shoot for carbs instead. Resistance training will cause some moderate glycogen depletion, so follow...

The body uses two main fuels: carbohydrates and fats. However, carbohydrates can deliver energy much faster to the muscles than fats as it is necessary for higher intensity exercise. . 😩Unfortunately, carbohydrate stores are relatively small: the body stores carbohydrates as glycogen in the...

Changing up the order of your exercises can greatly impact workout volume and the stimulus from each exercise. Generally, you’ll want to follow the Tier System on this infographic for best results on every exercise. Use more complex and challenging exercises at the beginning of your workout and...

Protein blends are becoming a popular choice for protein supplements, and for good reason. This study found that blending whey and casein proteins led to better gains throughout a 10-week training protocol compared to just whey protein alone. This could be due to the combination of the large...

High-intensity interval resistance training (HIRT) consists of performing exercise with weight that constitutes your 6 rep maximum (6RM). . Very short wait times are implemented between sets (20 seconds), and additional sets ensue with the same weight to failure (usually 2-3 reps). . Two and a...

Intense training programs will significantly increase energy expenditure which means, if you want to maintain weight, you’ll need to eat about 15% over your maintenance calories. If your goal is to gain weight, this should be a minimum requirement! However, if you want to lose weight, eating at...

Last but not least, use your natural build for a deadlift advantage. Lifters with longer legs and shorter torsos will usually be able to lift more weight in a sumo stance - this is why women are typically better sumo deadlifters than conventional deadlifters. If you have a long torso and shorter...