If you think the anti-ice movement is gaining steam, you’re right! Here’s a recent study on the topic: Does Regular Post-exercise Cold Application Attenuate Trained Muscle Adaptation?Yamane M, Ohnishi N, Matsumoto T. Int J Sports Med. 2015 Mar 11. This study examined the effects of regular post-exercise cold application on muscular and vascular adaptations induced…
Here are two common questions in the strength world: You’ll find experts on both sides of the debate, but the truth is that any stimulus works for a period of time until you adapt. However, there’s a way to combine these methods within a single workout for a powerful response. Here’s how to do it……
Recent research has shown that strength, rather than endurance, is the key to maintaining functional capacity in aging adults. One of the biggest concerns for seniors, especially women, is osteoporosis. We often hear about seniors falling and breaking bones, but the reality is that their bones often break first, causing them to fall. Weight-bearing exercise…
Dutch exercise physiologist Dr. Jan Voss was one of the early researchers of muscle fiber types. As part of his research, Voss performed numerous muscle biopsies on himself and observed that the color of his gastrocnemius muscle tissue would change from week to week. Sometimes, there was a predominance of red (slow-twitch) fibers; other times,…
Before you read on, watch this video: Now, you may be asking yourself—what’s the big deal? A few chin-ups, so what? Well, those few chin-ups were a big deal to me. That was the first set of supinated-grip chins I performed after my distal biceps surgery. Trust me, it’s been on my mind ever since….
For volume training with intermediate and advanced athletes, legendary strength and conditioning coach Al Vermeil recommends wave-like loading when performing squats and presses. Too much high-volume, low-intensity work can detrain the nervous system over time. This scheme works well to counter that effect: Wave 1set 1: 8-10 repsset 2: 4-6 reps Wave 2set 3: 8-10…
An Ounce of Prevention is Worth a Pound of Cure The best way to deal with an injury is to prevent one from happening in the first place. Here are some suggestions to help keep you injury-free in the gym: The same logic applies to performing your favorite exercises every program… you know, the ones…
Diet and exercise are the keys to body weight management. If the scale and your waistline have been “unmanaged” for a while, try this two-week fix to get back on track. It will kickstart your system into fat-burning mode—and dare I say, help you shed a few pounds along the way. It’s a simple system:…
The reverse bench press isn’t talked about often, and I must admit, I don’t prescribe it frequently either. But when done correctly, it can be a great triceps exercise. The biggest drawback? Comfort—or lack thereof. The movement isn’t exactly wrist-friendly, especially under heavy loads. However, there’s a simple way to make it work using a…
Q: What’s the deal with testosterone? I just got the results of some recent blood work, and all my testosterone levels (total, free, and bioavailable) are low. Do you think I’m experiencing pregnenolone steal that everyone’s talking about these days? Should I push the doc for medication? I don’t want this to affect my training!…