Nutrient Timing

We all at one point or another want to lose or gain weight. For years you have heard you are what you eat…but what about when you eat? Timing of nutrition is just as, if not more, important than exactly what you eat!! So when should we take protein, when and what kind of carbs […]

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Supplementation

Creatine People know to take it… But what does it really do? Well here are some questions that I will clarify: Does creatine work? Yes Can you load creatine? Yes Is creatine safe? Yes Does creatine make you gain muscle? No Does creatine increase direct strength? No Ok, I know some of you are saying […]

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Diet Design

Your diet should be designed to fit you, not just a general recommended health diet. Your diet should be adjusted to fit your lifestyle and your goals. If you have a hectic lifestyle then foods will need to be prepared at earlier times and proper preparation needs to be taken to follow your diet guidelines, […]

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The Size Principle

The size principle is a theory based on force requirements and motor unit recruitment. The theory states that as an increasing force demand is placed on a muscle, the more motor units and the larger motor units will be activated. A motor unit is an alpha motor neuron and all the muscle fibers that it […]

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Neuromuscular Adaptation/Training

During the first 4-6 weeks of resistance training the body will experience very fast strength gains. These gains will not be apparent in size, for the gains are almost entirely due to neurological adaptations of the body. In plain terms, the body becomes more efficient at lifting weights. It learns how to use less muscle […]

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Female Training Considerations

First and foremost, studies have been shown that if a girl does not participate in sport by the time she is 10, then there is only a 10% chance that she will participate when she is 25!! Over the past twenty years all of the top female athletes have used strength training regimens to increase […]

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Youth and Elderly Training

The most important thing to know about youth resistance training is that it IS safe, and there ARE studies out there that prove this. There is actually a decreased rate of injury for young weight lifters, as long as there is proper supervision and support. Epiphyseal, or growth plate, injuries have been reported in the […]

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Sport Specific Training

In order to get the best gains out of a sport training regimen, the exercises and protocol must be designed with that specific sport in mind. The exercises, rest periods, intensity and work periods should be similar to those seen on the field of play. The program should increase the number of sport specific lifts […]

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HIIT

Todays HIIT training does not consist of only doing one set per exercise, but rather is considered more circuit training or cardio training. For circuit training, one exercise is done either to failure or for a given amount of time or reps, and then one moves to another exercise, and so on, eventually completing a […]

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The Original HIIT Fallacy

The Original HIIT, or High Intensity Interval Training, is a style of training that is raved about by many. It consists of doing one set of each exercise, but to complete failure. It has desirable effects on many that are short for time and ones that have not been in the gym for years. There […]

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