Here’s a roundup of our most popular articles from 2016. If you missed any of these gems, now’s your chance to catch up! Should The Knees Pass The Toes When Squatting? Learn how full squats can improve function, protect against injuries, and build more muscle.https://theelitetrainer.com/should-the-knees-pass-the-toes-when-squatting/ Foam Rolling and Pain Usually in training we say, “If…
Research can provide golden information to health and fitness professionals. If you’re a personal trainer, here are some recent findings to help you stay ahead of the pack: One Egg a Day Keeps the Doctor Away Based on the results of this meta-analysis, consumption of up to one egg daily may contribute to a decreased…
Question: I’m looking for a program to help a client gain weight. He loses weight easily, even without cardio, but he’s very strong and wants to increase 10 pounds of muscle mass. Answer: It’s difficult to provide a truly individualized approach with limited information, but I do have several suggestions that should help. Before diving…
Weight training can have a profound effect on bone density — but only if the weights lifted are truly significant and supported by the spine, not just moved by the limbs. Squats fit the bill perfectly. Unfortunately, most females don’t go heavy enough to fully reap these bone-building benefits. A common concern among women is…
Here’s a quick look at wave loading in action — with a twist of accommodating resistance. Chains not only change the strength curve… they change the game! For a full breakdown of this method (and why it’s not just for the guys), check out:Females, Chains, and Wave Loading → https://theelitetrainer.com/females-chains-and-wave-loading/
When performing unilateral (one side at a time) training, the common advice is to start with your weaker side while you’re fresh, and then train the stronger side afterward. Many times, that strategy works well. However, there’s another school of thought that suggests starting with your stronger side to potentiate the nervous system — essentially…
If basic abdominal crunches are too easy for you, here’s a more advanced version that will literally turn your world upside down — it’s called the hanging bat crunch. And yes, it’s as challenging as it sounds! Watch the Demo Here’s a demonstration from my 60-year-old client, John. Pay close attention to how he gets…
When you’re feeling sick, the knee-jerk reaction is often to skip training and rest. But in some cases, exercise can actually be beneficial. To help decide whether or not you should train when you’re under the weather, use the neck rule: The Neck Rule → If your symptoms are above the neck — like a…
Several variables influence muscle hypertrophy (growth), including how much weight you lift (intensity), how many total reps you perform (volume), and how often you lift (frequency). But there may be one variable that trumps them all… Assuming intensity, volume, and frequency are sufficient, the most important variable for muscle hypertrophy is the amount of effort…
The number one reason people exercise is to lose weight, and aerobic activity is crucial for that… right? Sure, you may lose weight—but at what cost? If you do an excessive amount of aerobic work, rest assured you’ll catabolize muscle tissue. And the less muscle you have, the lower your metabolic rate—not to mention a…