April 2012
17 posts
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Don’t be upset by the results you didn’t get with...
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Resistance Exercise Load Does Not Determine...
exercisescience:
The Phillips group is back at it again with another great muscle paper that just came out about hypertrophy (gaining muscle mass). It one is not nutrition oriented this time, but instead discusses the amount of weight necessary to stimulate an increase in muscle size.
Introduction: It has been shown that under an acute exercise bout, using 30% of a person’s 1 rep max (1RM) to...
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‘Healthy’ Foods that Really Aren’t: Nutritionists...
Nothing! Everything’s Fine in Moderation
Health gurus may gasp in horror, but Alan Aragon, a southern California-based nutritionist who works with professional athletes, welcomes pretty much anything into his diet. “There are no foods I can think of that I would completely avoid,” he says. “I like to say, ‘avoid food avoidance.’ This helps reinforce the principle that everything — and I...
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“Beware the person selling Suffering as Dedication, Exhaustion as Virtue and...”
– Brad Pilon, author of Eat Stop Eat
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The Basic Compound Lifts
The core of any good exercise program should be built around the 6 basic compound lifts. These are the basis of weightlifting, the cornerstone of muscle building, the mecca of mass, the… well, you get the idea.
Must you do all of these? No. Nothing is a “must”. But instead of wasting countless hours doing 45 degree back hyper-extensions, concentration curls, and pec-dec flyes,...
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Question: What advice would you give to a fitness...
Training must facilitate the adaptations necessary to promote muscle tissue growth and diet must be there to complement the physiologic needs of the body in order to support growth and recovery. Without one or the other the equation falls apart. Since I am a nutrition major, I will address the diet side of the equation.
A diet which promotes recovery and growth is one which first and foremost...
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Nutrients Reference and Where to Find Them
This post is meant as a quick reference guide to explain what nutrients are and the main sources of them. It isnt an in depth discussion about nutrients or any aspects of them, simply a quick reference guide, handy for newbies or for anyone wanting to ensure that they have a balanced diet.
The post is divided into sections. The first covers the macronutrients plus water and fibre. From there the...
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A Half Squat Is Not A Squat →
I just don’t understand why people think it’s okay to do partial reps of anything, much less in squatting. Muscular development or strength is achieved by working muscles through a full range of motion. Squatting, benching, or curling through half of the ROM only trains the musculature through that given ROM and typically subjects it to injurious forces. For example, a half squat will not...
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What's your #1 song that pumps you up?
Mine would have to be Sleep Now In The Fire by Rage Against The Machine. Every time I hear it before a lift everything just gets turned up to 11.
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“I hate to break this to you, but a doctoral degree doesn’t automatically...”
– Alan Aragon, M.S. in Nutrition
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