Occlusion training, also known as blood flow restriction (BFR) training, involves restricting blood flow to working muscles during exercise to enhance muscle growth. While this method can be effective when implemented properly, research suggests it may not be necessary to achieve muscle hypertrophy. A recent study by Farup et al. (2015) found that blood-flow restricted…
To lift a weight, muscular force must exceed the downward force of the load. The opposite occurs when lowering a weight—motor units deactivate until the downward force surpasses the muscular force resisting it. With fewer motor units engaged, greater tension is placed on the remaining muscle fibers, leading to hypertrophy but often resulting in soreness….
One of my favorite TV shows was the Spartacus series on Starz, which ran from 2010 to 2013. The first season (Blood and Sand) and the six-episode prequel (Gods of the Arena) were fantastic. But in the second season (Vengeance), they introduced a new lead actor—one who didn’t have the type of muscularity you’d expect…
When choosing end-of-year gifts for clients, put some thought into it. Every year, we focus on a theme. In addition to our signature clothing, books, DVDs, and supplements, we’ve given some great holiday gifts over the years. One year, it was a ceramic aroma diffuser with various aromatherapy oils. Another year, a signature mug with…
In strength training, objective measures ultimately determine recovery. If progress has been made, then sufficient recovery has occurred. You’ll know by the first set: An absence of muscle soreness is not mandatory for optimal recovery (see Warren et al., 1999). Still, other useful subjective criteria can help determine whether you should train on a given…
Not feeling up to a workout? Do it anyway! I just had a client walk in dragging her feet. She was sluggish and not really up for training, but she mustered the energy to come in. After just a few sets, her energy and mood improved. She got her second wind and felt refreshed, revived,…
The Tiger-Bend Push-Up is a unique variation that challenges both upper body strength and mobility. Start in a standard push-up position with your shoulders stacked directly over your hands. Lower your forearms and elbows toward the floor until your biceps make full contact with your forearms—easier said than done! Many struggle with this movement at…
Earthing and napping are two powerful ways to enhance post-workout recovery—no supplements required. Earthing, or connecting your body to the earth, helps neutralize free radicals and regulate cortisol levels, while napping triggers a spike in growth hormone, jumpstarting muscle repair. Combining both, such as by using Earthing bed sheets, can amplify these effects. I’ve used…
Visualization can be a powerful tool in the gym. Use it to your advantage before, during, and after every set. Here’s how:
Static stretching can be useful for increasing joint range of motion (ROM), but for it to be truly effective, you must stretch often. How often? Research indicates that daily stretching is best, and if you can do it multiple times a day, the results are even better. In a study conducted by Cipriani et al….