A popular bodybuilding technique is the 21-rep system, or simply “21s.” To give you a glimpse of how it works, here’s an excerpt from Robert Kennedy’s book Reps!: This is a method which was popular on the West Coast bodybuilding scene in the fifties and sixties. Let’s use the barbell curl as an example. Begin…
As a healthcare professional, it often feels like an uphill battle when your message goes against the grain. Unless you have “Dr.” in front of your name, people don’t listen. They hear you, but they don’t follow your advice. A friend of mine is a naturopathic doctor (ND), and her husband is a medical doctor…
The Anti-Coronary Club Project is a prime example of the saying, “the treatment was a success, but the patient died.” A seven-year report published in 1966 revealed that replacing saturated fats with polyunsaturated fats effectively lowered serum cholesterol levels and significantly reduced the incidence of coronary heart disease. However, there was one major problem—more people…
The pectoralis minor is a thin, flat muscle that lies beneath the larger pectoralis major. It runs laterally and upward, originating from the sternal ends of the third to fifth ribs and inserting onto the coracoid process of the scapula. This muscle pulls the scapula forward and downward and assists in forceful inhalation by raising…
At least once a week, take a salt bath for 20–30 minutes—about an hour before bed. Make a complete restoration soup out of it by combining magnesium salts, sea salts, sodium bicarbonate, a few drops of calming essential oils, and a splash of apple cider vinegar. Experiment with different combinations to see which recipe works…
I’ve taken an undulatory loading model and combined it with a conjugate approach to create a 4-month plan that targets maximum strength, power, hypertrophy, and muscular endurance. If you’re interested in the science behind this system, check out my article Periodization for Athletes. The setup is simple: you’ll follow a split routine where the upper…
The Female Athlete Triad is a serious health concern that every trainer should be aware of. It involves disordered eating, menstrual dysfunction, and lower-than-normal bone mass, often driven by the societal pressure many women face to be thin. According to the American College of Sports Medicine, “A young woman or girl who is determined to…
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When training athletes for strength, focus on the quality of strength in the gym, not the actual sporting movement. Leave that for the field of play. Endurance training, on the other hand, requires a different approach. It should closely mimic the sport in terms of work-to-rest ratios and modality. Let’s take a look at what…
It’s been brutally cold around here lately. I just heard that February 2015 will be the first month since 1978 when the temperature has not gone above 0°C in the Greater Toronto Area. That’s how cold it’s been! To make matters worse, the short winter days usually mean low vitamin D levels. Yet, my levels…