We're rounding out the last post about how to design an exercise program! We'll be quickly discussing the value or rest periods and tempo training and whether they actually matter for strength and/or hypertrophy. This concept was originally developed by Dr. Eric Helms, you can find the original post here about the Muscle and Strength [...]
We’re nearing the end of the Muscle and Strength Training Pyramid series. Again, this was originally a concept developed by Dr. Eric Helms, but I’m breaking it down for a fresh beginner, so they can use it to design their own program. Let’s dive into how you should pick your exercises based on your goals. [...]
I know I'm not the first one to touch on this, but I see this still being an issue with the rise of vegetarian and vegan diets. Not to say I have a beef (ha) with people who eat this way, but the claim that red or processed meat causes cancer is one rooted in [...]
Rachel Larson is a PhD candidate at Rocky Mountain University of Health Professions and a professor at Arizona State. She is working to publish multiple studies related to the mind muscle connection. Learn what it is and how to apply it to your training here! We cover the mind muscle connection study she worked on, force velocity training, and so much more!
We talked about the concept of progressive overload and I introduced some strategies to progress continuously beyond simply doing more reps, sets, or weight. You can find that here. On part 2 of the progression post, I will provide you some simple models/structures you can use to create the actual framework of your program, rather [...]
You laid the foundation by considering adherence and how to make your program fit into your life. Then you decided how your volume will be distributed via frequency and intensity. It's specific towards your goal, so you should know which intensities you'll be in more than others and how often you'll be training. Now, it's [...]
As mentioned last week, adherence is what should be considered and addressed before doing anything else. What should you do after you answer those 4 questions? Understand VIF. VIF stands for Volume, Intensity, and Frequency. These components that I quickly defined in a previous article influence one another greatly. These components are the "bones" of a training [...]
You can find Simin at https://chs.asu.edu/simin-levinson. We're back with another Bodkast! I sat down with Simin Levinson, a sports dietitian for multiple professional sports teams including the Phoenix Suns and Phoenix Mercury. We talk about her approach with teams and how it changes according to the size of the team and player knowledge along with the prevalence of eating disorders in athletes of all ages.
When it comes to creating a program for yourself, there's one thing that is often overlooked when someone begins creating a routine. No, you shouldn't start with exercise selection. No you shouldn't pick how many days you're going to train or what body parts of lifts you're going to do on what days. You should [...]
Before someone can design an exercise program, it's important to understand the basic terms and jargon that come with strength and hypertrophy training. These are going to be the foundation of any regimen you conjure up, because, whether you know it or not, an effective training program will incorporate most or all of these terms [...]