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!
Designing Progression Into Your Program Pt. 2: Periodization
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 [...]
Designing Progression Into Your Program Pt. 1
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 [...]
The Interaction Between Volume, Intensity, and Frequency: Why Each Matters
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 [...]
Nutrition For Pro Athletes: Simin Levinson, RD
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.
The Importance of Adherence For Program Design
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 [...]
Understanding The Basics of Strength & Hypertrophy Training
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 [...]
The Powerlifting Episode w/Kelli Michelle
We dive deep into many different aspects of powerlifting such as current trends in strength sports, macro tracking for powerlifters, and suggestions on how to make weight effectively, among many other topics! I think you'll enjoy this episode whether or not you're a powerlifter as we go over a lot of interesting and informative things. I hope you enjoy!
5 Ways To Fight Hunger Cravings
Why the hell can we not stay full during the day? I talk to and overhear a lot of conversations that involve being hungry from busy students or professionals who are at work many hours of the day. What can they do to ensure they stay away from the vending machines at work or on [...]
Bro Science: 1 Science: 0.5 (The Mind Muscle Connection)
It's been a long thought among the bodybuilding community that, in order to maximize GAINZZZZ (aka hypertrophy), you need to establish a "mind-muscle connection". What that means is the person who is performing the exercise is actively "thinking" about contracting the muscle as opposed to simply going through the motions. Now, in 2018, there is empirical [...]