Even the most casual exerciser knows that you need to eat food after you exercise – post-exercise nutrition helps with recovery and gaining muscle. It is often stated that you need to eat as soon as possible to maximize gains. Eating right after your work out is supposed to take advantage of the post-workout anabolic … Read more
Pickleball is one of the fasting growing sports in the United States. It is estimated the number of pickleball players has increased by over 650 percent in the last 6 years. Although pickleball has its roots in the over-60 crowd, it now boasts players of all ages. It even has reached the intramural sport level … Read more
Lifting weights should lead to body composition changes, increased strength, and/or better sport performance. Having your exercise selection, intensity, and frequency dialed will lead you to these goals. But how you lift your weights is often overlooked. Often, we do what we need to do to get the weight from point A to point B. … Read more
We live in a weird time. Often, we will sit for 8 hours a day at work then hop in our car and drive to the gym. At the gym, we will sit on a bike to warm up then move from machine to machine to get our workouts in. But isn’t there a better … Read more
From the time we were in middle school PE class, we have been hearing about the importance of warming up before physical activity. Back in the day that probably meant a couple of slow laps around the gym or soccer field, maybe a couple of arm swings, and toe touches then hopping into PE class. … Read more
Progressive overload is a necessary component of gaining strength. Thomas Delorme, a doctor working with rehabilitating soldiers following World War 2, created the term progressive overload. He described it as is the process of gradually increasing the stress placed on the body. Since then, progressive overload has become one of the most important training variables … Read more
Everyone is looking to gain strength. Unfortunately, there’s a lot of misinformation out there about strength training. So, I’ve compiled 9 scientifically backed tips to help boost your strength gains. All 9 tips are easy to implement into your training as early as tomorrow. Lifting at The Right Intensity There needs to be appropriate load … Read more
If you have been working out hard for an extended period of time, you might find yourself wondering if you need to take a week of rest. Maybe you feel ‘off’, your lifts are plateauing, or you can’t sleep. All of these could be signs that you need a deload week. We’ve compiled 6 key … Read more
Everywhere you look on the Internet people are suggesting on how often you should train. But rarely are these opinions backed by science. However, scientific literature says that you should train a muscle group between 2-3 times a week. Strength gains increase as you approach 3 workouts a week. Most people should perform between 4-8 … Read more
We all have our biases when planning exercise order in training sessions. Maybe we do the lift we hate first to get it out of the way. Some people might do their favorite lift to start. But I would guess that most people perform their most important lift first. Personally, I start training sessions with … Read more