Oh infomercials, how entertaining you can be. “Oh hey there infomercial, what'cha doing?” “Well, just over here giving millions of Americans false hope on an easy outcome to fitness and health, no big deal.” Take a pill for this, use this contraption to get huge, use this one to get ripped, use this treadmill to lose 100lbs a month……. It’s really frustrating that millions are spent on advertising the easy way out. Let’s get one thing straight, there is no easy way!!
1. Not actually following the program
What good is a customized program going to do for you if you don’t follow it 100%? Most people have their favorite movements/muscle groups they like to do and will favor those. Adding in extra work or movements even when a particular program may not call for it is a continuous error. Also, you will never understand the “why” behind the program without ever doing it. Don’t change the program till it stops working.
In this article we will discuss the 4 main squat variations and their use in training. To be discussed are the low bar back squat (LBBS), high bar back squat (HBBS), front squat (FS) and overhead squat (OHS). To start off we will have to look at force and its relationship to the lifter in the squat. This is important to understand as we want to maximize our training gains and be able to choose the lift that is best for you and your goals. “Yo brotha but squats are bad for your knees!” We have all heard this and possibly used this excuse to get out of training legs. This is an uneducated stance on the movements being performed, noting more. Hopefully by the end of this article you can debunk this thought for yourself and get on the gain train!
Gluten is an immense hot word in nutrition and health right now. There has been countless studies/research on Gluten and similar inflammatory foods recently. I mean, 10 years ago hardly anyone knew about Gluten. So why all the noise? Well the New England Journal of Medicine (NEJM) has catalogued 55 diseases associated with gluten intake including : osteoporosis, irritable bowel syndrome, anemia, cancer, fatigue, canker sores, rheumatoid arthritis, lupus, multiple sclerosis, numerous autoimmune diseases, anxiety, and depression. Seems like this could be somewhat important. We will look into what Gluten actually is, where it is found, and what it does once in the human body.
Right now there is a plethora of “sport specific” training tools out on the market. All of which have had some middling success. These devices and contraptions prey on the same people the fitness industry preys upon, the quick/easy fix population. Make no mistake though; there is no quick and easy way to get better at sports. Every aspect of getting better at sport is very specific and time consuming. So let’s cover a couple topics today, strength in sport and energy demand in sport.
After reading a very popular website’s new article on Eccentric/Isometric training, I decided to put out a blurb about why they are dead wrong. In the title they refer to this as “the best way to lift weights”, I find this pretty humorous, as there are 0 studies citing this to be the most efficient way to get stronger, better movement patterns, more power or “mind-muscle connection”, all of which they claim this method can do.
1. You will eat enough protein each meal. Optimal protein intake per meal will be the amount of protein that yields ~3-4g of leucine, a branched-chain amino acid (BCAA). 3-4g of leucine per meal has been shown to maximize muscle protein synthesis. If it’s maximized, it can’t go any higher with additional protein, right?
To discuss a little bit about the simple Novice progression we must look at quite a few different factors. Proper weight selections, rest periods, level of experience, the list goes on. This is a must read for anyone and everyone that is training, as there is much confusion on the topic of progression in a training program.
Almost everyone is a novice trainee! A novice is, by definition, someone who can see results (strength, weight loss, fitness, etc.) every time they go the gym. They can add weight to the bar, do more reps, and improve every single session. The stress they accumulate from a single session of training drives improvements that can be realized about 48 hours later. By realized we mean they will see this in the next training session. On the flip side of this we have a more advanced trainee that requires more time to accumulate stress, a week or month, and significant time to recover from that stress to realize their improvements. The novice progression is the fastest way to improve because it increases the stress gradually in a very quick manner because every training session is built upon the previous workout/training session. In other words, what you did Monday drives Wednesday's workout and Wednesday's workout drives Friday's workout.