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Blog

17

May'18

Doctor Doug McGuff Talks Fitness and High Intensity Training For The Over-40s

Doug McGuff MD, is a family man who successfully combines a highly intense career as an emergency physician, with a passion for high intensity exercise. A long-time strength training enthusiast and advocate, he has written four books on exercise including co-authoring the best-selling Body by Science. A fifth book, The Primal Prescription details how to navigate the modern healthcare system and when possible, how to avoid it altogether. For over 20 years Dr. McGuff has also operated Ultimate Exercise a personal training facility in Seneca, helping to keep South Carolinians and enthusiasts from all over the globe in peak physical …

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25

Apr'18

The Long Read on Muscle Fibers: Types, Strength, Hypertrophy and Training Optimization

Have you ever thought about your muscles? Have you considered how muscle contracts, how some people can lift an impressive amount of weight but only a few times, others unable to lift as much are able to endure a moderate load for much longer? Some have muscles that appear to rapidly grow in response to training, for others there is less obvious external change (yet still much of benefit happening internally). The different types of muscle fiber and their proportional representation in your muscles play a crucial role in your physical expression. To get the most out of exercise: Do …

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13

Apr'18

HIT and Running: An in-depth conversation with Skyler Tanner about Resistance Training and Cardio

Skyler Tanner is an exercise physiologist based in Austin, Texas where he operates Smart Strength, a HIT-focused, evidence-based, strength training studio. Skyler also regularly brings a fascinating perspective to all things exercise, through insights on his blog, skylertanner.com. I have been intrigued by his recent writing on combining resistance training or HIT with running, an interest that he has developed over the last 5 years. Before any die-hard HITers choke on their coffee at the mere mention of running, Skyler still communicates that by far the most important thing that you can do for your physiology exercise-wise, is to apply …

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31

Mar'18

Say hello to HITuni

HITuni has been helping people learn how to succeed with High Intensity Training for 4 years and in that time, we’ve grown significantly. There are now HITuni students and graduates spread across 4 continents and in 18 countries around the world.     We have always provided an education designed to nurture and enhance the success of our students. Our primary goal is to help you become one of the best-of-the-best in the industry, and that remains our guiding purpose. Today’s world is changing rapidly and at the same time some things are still the same; we are all looking …

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21

Mar'18

Attentional Focus: Internal vs external Visualization during Resistance Training

Today I want to look at where attention should be placed during resistance training: is it best to focus on simply lifting the weight or is it better to focus on the contraction of the targeted muscle tissue? A research paper was recently published covering this very topic so we will delve into this paper as well.   What is attentional focus? This term simply refers to what is it that are you focused on or thinking about, whilst you are engaged in an activity. During High Intensity Resistance Training (HIT) you can perform exercises with an external attentional focus …

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15

Mar'18

Do multi-joint exercises alone provide enough of a stimulus for optimal strength and hypertrophy?

In this post, I want to look at the two types of exercises that make up all resistance training workouts: multi-joint (MJ) and single-joint (SJ) exercises. What is the difference between them, is one type superior to the other, and when should we be doing both? Let’s begin by defining our terms and giving examples.   Definition and example of a single-joint exercise A single joint is exposed to a resistance that provides a significant stimulus intended for the muscles responsible for one joint action. For example, there are four possible joint actions at the knee: flexion, extension, internal rotation …

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08

Mar'18

HIT vs HIIT, Sprints vs Resistance Training: What’s the Difference?

Is there a physiological difference in response between sprinting all-out (on a bike, treadmill, rowing machine etc) until you are unable to maintain a peak cadence level versus performing a high effort resistance training (RT) exercise? Due to a perceived dichotomy between cardiovascular exercise and resistance training, this is not a question that has been significantly explored in the scientific literature. A recent research paper published in PeerJ, titled “Similar acute physiological responses from effort and duration matched leg press and recumbent cycling tasks” and authored by James Steele, Andrew Butler, Zoe Comerford, Jason Dyer, Nathan Lloyd, Joshua Ward, James …

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21

Feb'18

Getting the most out of Advanced Training Techniques

Popular strength training and resistance exercise is packed with examples of “advanced training techniques”. This is largely due to performance variations of exercises being limited only by imagination. It is however reasonable to query whether or not these techniques stimulate any more in the way of positive physical results beyond normal resistance training. By normal resistance training, I mean exercise that incorporates appropriate movements taken to momentary muscular failure (MMF). As for a definition of MMF, I like the combination of these two: …when trainees reach the point where despite attempting to do so they cannot complete the concentric portion …

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12

Feb'18

Optimal Protein Intake for Strength and Size

The New York Times reported yesterday on an interesting research paper published in the British Journal of Sports Medicine1. This meta-analysis looked at the effects of protein supplementation on muscle mass and strength increases in individuals engaged in a resistance training program.   Does supplementing with protein provide additional benefits over resistance training alone? The research highlights the likelihood that the current RDA (Recommended Dietary Allowance) for protein is inadequate if you are resistance training to build muscle and get stronger. The authors also suggest that increased protein intake whilst engaging in resistance training is particularly important for those over …

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22

Jan'18

Staying strong during flu season

News outlets are reporting that this season’s flu infection rates are now at epidemic levels in the US and will be within the next week in the UK too. It seems a good time to highlight what you can do to best protect yourself from infection, what to do if you do get sick and what this means for your workouts. Whilst the common cold and influenza are both forms of virus with some similar symptoms, influenza or flu is undoubtedly worse: with the likelihood of fever, body aches and exhaustion. This year it is the Influenza-A/H3N2 virus causing the …

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