The new website!

I’ve finally completed my website! You can find it here: Fitness & Physiology.

 

The guys over at MyProtein sent me a few samples to try out. Below is my take on what they sent me… and no they didn’t pay me to say anything.

Protein cookie: 

When you open the package the smell of chocolate mint fills your nostrils. The first
bite hints at the minty flavor, that’s not too strong, but has a pleasant chocolate
aftertaste. The cookie is very dense and chewy making for a great experience. Contrary to popular protein bars this product doesn’t have the chalky taste of protein that is often left in your mouth. I found it very refreshing after a hard workout.

The macronutrient profile is amazing. I’m not sure how they crammed so much quality protein (milk based) into a cookie but it is impressive. Also, the fat content isn’t too high which makes it easier if you’re doing a IIFYM style diet. I would definitely recommend this product to everyone. I’ll be grabbing another box soon.

Preworkout:

I had the fruit punch flavor, which was comparable in taste to pretty much any pre workout I’ve had. No weird aftertaste or grittiness. It also mixes really well in a shaker.

One of the main reasons I like it is the ingredient profile, which is much better than most preworkout supps. The 3 grams of beta-alanine is key since some other companies under-dose it or use filler. The citrulline is dosed at 3g which is also what has been shown to increase performance in research. Finally,  I’m a huge caffeine users so it having 400mg while high is a good kick for me.

 

 

 

Which training method is right for you?

There are so many choices when it comes to training programs. These options can range from wanting an active lifestyle to powerlifting. Often, it’s hard to decide what to pick. If you’re looking for a great training program let this guide you. If you’re a trainer or coach this post may not directly help you but that doesn’t mean it can’t help someone else in their fitness journey.

Hypertrophy vs Hyperplasia. What’s the difference?

I’m often asked what the differences are between hypertrophy and hyperplasia. It’s a fair question since you have to fully understand muscle structure and muscle adaptation to see the whole picture. Hopefully this will clear up the difference.

The Top Podcasts in Fitness

Podcasts have been around for a long time. Over the past 3-5 years there has been an explosion  in the amount of fitness podcasts. This is a great way to get information while on the move. Plus, with WiFi and cell service steadily increasing, we can now listen to podcasts anywhere.

Does the order of exercises in your workout matter?

I wanted to write a blog on exercise order, so I literally Googled “order of exercise” to see what suggestions and websites might pop. Then I compared it to the scientific evidence to see if they matched up. They didn’t.

The Keys to Periodization

Welcome to the Fundamentals of Periodization. In this post I’ll go over the basic concepts and a few classical studies that support using periodization in your training program.

The Non-Responders

You are probably not one of these people. They make up less than 15% of those who exercise. These aren’t elite athletes or weekend warriors. They are non-responders.

Key Points

1. Differences in training response can vary from 5% – 250% in both strength and hypertrophy.
2. Non-responders often have a genetic profile that reacts like that of inflammation rather than muscle growth.
3. Non-responders exist, but they still show a physiological response to training.

The Top Minds in the Fitness Industry

There are a lot of “gurus” in the fitness industry. These people are great at taking your money and not providing evidence for the advice they spew. They may even have thousands of followers who jump on anyone who tries to challenge them. This is very concerning, especially in the modern era when Google dictates which websites we click first. The fitness industry grosses over 24 billion dollars a year and is forecast to grow by more than 20% in the next decade. Why wouldn’t someone try to swipe some money?

Don’t just sit there.

Sitting has become the status quo. Whether that’s in a car, at a desk, or relaxing  at home – we are constantly sitting.

Anabolic Resistance

Anabolic Resistance in Hypertrophy

Athletes and recreational weightlifters often aim to maximize the hypertrophic response to exercise in hope that it will translate to an increase in performance or a better physique. If you read something like this then you would think that you can get anabolic resistance from bulking. This simply isn’t the case. This is a perfect of example of people extrapolating data from science the wrong way.  I do think there is some truth in the body weight set point theory (1), but most people who suffer from anabolic resistance are either aging or obese (see more below). Furthermore, it is well-known that the best way to increase muscle mass is by increasing calories in combination with resistance exercise not just eating as much as you can and hoping for the best. Moreover, there is no evidence to show that insulin resistance can occur in a matter of weeks in an otherwise healthy person.