Minimalism and Sunk Costs

Minimalism and Sunk Costs

Thinking about sunk costs today. It is a business term that can be applied to stuff. Many people have anxiety about getting rid of stuff because of what they spent on it, even if they are going to sell their stuff on Criaigslist. The thought is, “I can’t sell that I spent too much money on it and I’ll lose too much!” That is not […]

4 Comments

Bench Press Versus Pushups Study

Bench Press Versus Pushups Study

Can pushups be used as a substitute for bench presses?  Can an athlete develop as much pushing strength using pushups as they can with bench presses?  A recent study published in the Journal of Strength and Conditioning Research attempted to answer these questions.  They used 30 university students with advanced resistance training experience.  Some trained with bench press only and others with pushups only (plus […]

Leave comment

How to Dose Creatine Supplements

How to Dose Creatine Supplements

The primary source of energy for the phosphagen system is a compound called adenosine triphosphate (ATP).  ATP provides energy when it loses a phosphate to become adenosine diphosphate (ADP).  The release of the extra phosphate also releases energy that can be used to perform work (i.e., contract muscles).  The phosphagen system has a limited capacity because the store of ATP is limited.  As stated previously, […]

Leave comment

Tactical Athlete Training Priorities

Tactical Athlete Training Priorities

What is “tactical athlete fitness” and how does it differ from general fitness?  The distinction is simple.  A tactical athlete must be capable of performing a wide variety of physical challenges at a high level on a moment’s notice, often with life or death consequences for failure to perform.  You can’t afford to walk around with a limp for 5 days because your legs are […]

Leave comment

Hypertrophy of Slow Twitch Muscle Fibers

Hypertrophy of Slow Twitch Muscle Fibers

A 2014 review paper by Ogborn and Schoenfeld does a great job of summarizing what is known at this point about training slow twitch muscles for hypertrophy. Here are some of the key issues: • Type II (fast twitch) fibers display superior growth following high intensity (heavy) loading, approximately 50% greater than type I (slow twitch). • If loading is greater than 50% of 1 […]

Leave comment

Eccentric Muscle Contractions the Key to Strength/Hypertrophy?

Eccentric Muscle Contractions the Key to Strength/Hypertrophy?

There are 3 basic types of muscle contractions, concentric, isometric, and eccentric. Concentric contractions are when the muscle is contracting while shortening. Think of the up portion of a one arm dumbbell curl. An isometric contraction is when the muscle contracts without shortening. In this case if we curl the dumbbell up half way and hold it, we would be doing an isometric contraction during […]

Leave comment

Fat Burning and Exercise Intensity

Fat Burning and Exercise Intensity

In general, the higher the exercise intensity, the greater the reliance on carbohydrates vs fat. in other words, you burn a greater % of calories from fat during low intensity exercise vs high intensity exercise. The image above shows the fuel crossover effect as exercise intensity increases.  So….high intensity exercise burns almost entirely carbohydrates. However, high intensity exercise results in an elevated rate of caloric […]

Leave comment

Run Form and Energy Leaks

Run Form and Energy Leaks

While running, the musculoskeletal system of the body acts like a compressible shock absorber. When your foot makes contact with the ground you compress the shock. When you push off the spring energy of the shock augments muscular force to make you go faster. You spring forward. This spring effect augments muscular force. The spring works best when it is stiff and there are no […]

Leave comment

The Unexpected Advantages of Living Without Furniture

The Unexpected Advantages of Living Without Furniture

Sometime around 2009 I heard a rhetorical question that started me down a new path in life.  Slowly at first but much more dramatically later.  When I heard it, I knew it was going to be impactful but it took time.  Over the course of years, like planting a single tree that bears many fruit, it led to more thoughts, ideas and questions.  The question, […]

1 Comment

Can you use an equation to determine your max heart rate?

Can you use an equation to determine your max heart rate?

The most widely used equation to predict maximum heart rate (the highest heart rate that a person can achieve) is:  Max Heart Rate = 220-Age in Years.  For example, predicted maximum heart rate for a 20 year old would be 220 – 20 = 200 beats per minute.  How accurate is that formula?  Not very.  Look at the graph below, which represents actual measured maximum […]

Leave comment