Weight Training Loading Schemes and Their Applications

Weight Training Loading Schemes and Their Applications

1. Ramping up (starting light and going heavier each set, and doing the same number of repetitions per set).   The first few sets are essentially warm up sets. The last 2 sets are where the work is done. This method is best if you are doing singles to triples, basically working up to a heavy attempt. Probably great for skill based lifts too (Olympic lifts) […]

Leave comment

Dietary Protein and Muscle Hypertrophy

Dietary Protein and Muscle Hypertrophy

This video lecture is based on a recent review of the scientific literature on dietary protein and muscle hypertrophy, which is available in full text for free here.  Much of what is currently practiced by the drug free bodybuilding community is supported by the research review, but the authors do propose one new novel hypothesis, which could impact current practices.  Their new hypothesis is compelling […]

Leave comment

Ruck Training: Science, Some Observations, and a Template for Training

Ruck Training:  Science, Some Observations, and a Template for Training

This video summarizes a NATO report on the science of load bearing marches.  I also provide some additional observations and lay out a basic ruck training program based on the science.  

Leave comment

Complementary Proteins: Why you don’t need complete proteins at every meal.

Complementary Proteins:  Why you don’t need complete proteins at every meal.

This short lecture explains why the old bodybuilding myth that you need to eat complete proteins at every meal or you compromise protein synthesis is false.  This is a really short one with a relatively simple explanation.  This is especially relevant for vegan athletes.

Leave comment

Ketosis: Ketone production and metabolism.

Ketosis:  Ketone production and metabolism.

This is a short video  lecture covering the basics of ketone production and metabolism.  It is a “big picture” overview only.  It will give you a firm understanding of why ketones are produced and how they are metabolized for energy.

Leave comment

Type 2 diabetes part II – What you can do about it.

Type 2 diabetes part II – What you can do about it.

In part II I present research and discuss some simple actions you can take to help to manage and even reverse your diabetes.  

Leave comment

How to design run training programs – video lecture

How to design run training programs – video lecture

This is a video lecture describing how to write run training programs for every race distance from 1 mile to ultra marathons.  It includes basic information on how to monitor intensity and what physiologic adaptations occur in each training zone.  The basic periodized template includes 3 tools and 3 phases.   I hope you find it to be useful.

4 Comments

The Science of Muscle Hypertrophy

The Science of Muscle Hypertrophy

In this short lecture I will discuss some of the physiology of muscle hypertrophy and some findings from a recent review of the research literature.

Leave comment

Why HIIT does not burn much fat, and why it doesn’t matter

Why HIIT does not burn much fat, and why it doesn’t matter

 

1 Comment

Simple one page, 4 step run program template

Simple one page, 4 step run program template

This is a simple periodized template that you can use to generate a run training program for any distance of race.  As simple as it is, it follows the basic scientific principles of periodization and considers the adaptation rate for all of the systems of the body.  For more detailed explanation see my run training guide.  The template can be downloaded here.

Leave comment