One of the primary areas of confusion in strength and conditioning programming is specialization VS transfer. Transfer is the degree to which strength and conditioning in the gym transfers to the field of play or to real life activities. Specialization is to focus your training on a specific lift, or a few specific lifts. A powerlifting program would be an example of specialization, due to […]
In this lecture I discuss the leading theory of how type II diabetes develops. I also discuss how insulin resistance can be detected early and some of the pathology associated with elevated insulin and glucose.
My wife and I have a little inside joke, “Are we rich or are we poor?” I retired at 48 and never have to work again, so we must be rich, right? But we have only 1 car, live in a studio apartment, and have a grand total of $100 worth of furniture, so we must be poor, right? We live in a very […]
As exercise intensity increases, you release more “fight or flight” and catabolic hormones. Insulin production decreases but many other hormones increase. Note that HIT is performed at or near 100% VO2 max typically. Epinehprine is a strong activator of hormone sensitive lipase, which is the enzyme in the adipocyte (fat cell) that breaks down triglycerides into fatty acids and glycerol. So….you would think that at […]
Image from Exercise Physiology, Theory and Application to Fitness and Performance by Powers and Howley. In the figure above, endurance exercise results in a signaling cascade in the muscle driven by the depletion of ATP among other things. ADP and AMP accumulation cause the increase in AMP Kinase, and then TSC1/2 downstream. TSC1/2 inhibits mTOR. mTOR is part of the anabolic signaling cascade in muscle […]
Grease the groove is a strength/muscular endurance training method that has you doing multiple, sub-maximal sets throughout the day, on a daily basis. The idea is to get in lots of volume, with lots of easy sets. It is a way to get a ton of volume with little fatigue. For example, you might drop and do 15 push-ups, 20 times during the day, at […]