• LOGIN
  • No products in the cart.

Exercise

11

Apr'16

Physically Fit for Life

In the last article posted to this blog, I discussed the current widespread attraction to extremes in the realms of physical fitness and appearance and the potential damage that this can do. If you haven’t read that article you can check it out: Attraction to the Extremes of Physical Fitness. I want to spend this post developing an idea alluded to in the previous post, that of a more sane approach: the goal of being physically fit for life. Lets start out working backwards by defining the results we require of exercise, results that will match our aim of being …

Read More

24

Jan'16

Attraction to the Extremes of Physical Fitness and Appearance and How it May be Harming You

  Before we delve in to the main topic of this article I am itching to tell you, as an aside, how to be a world-class athlete, let me get that off my chest then I guarantee we’ll get back to the bigger picture.   How to be a World Beating Athlete Perhaps You’d Like To: Run 100m faster than Usain Bolt or Florence Griffith-Joyner? Run a marathon in less time than Dennis Kimetto or Paula Radcliffe? Out-punch Mike Tyson or Ann Wolfe? Develop superior conditioning to Conor McGregor or Holly Holm? Build an Olympian body to outclass Arnold Schwarzenegger …

Read More

21

Dec'15

Performance Pins for Drop Sets

What are Performance Pins?   What are drop sets? A drop set refers to the technique where an exercise is performed with a given load as per usual. However instead of finishing the exercise when the targeted musculature has reached MMF in the initial set, the weight is reduced by approximately 10-25% as quickly as possible and the trainee continues to perform the exercise with this reduced load. The person exercising will usually be able to achieve an additional 1-4 repetitions with the lighter load.   Are drop sets useful? When would you use them? There are three circumstances that …

Read More

11

Jun'15

Metabolism, in the mind’s eye

In my experience, most high-intensity training (HIT) practitioners don’t focus on metabolism. It’s hard to blame them. Discussion of force, velocity, muscle tension, and momentary muscle failure have real-world applications that clients can knowingly experience. Metabolism is practically invisible and lacks easily accessible realtime metrics that we can share with our clients. However, we would be remise if we didn’t share the truly amazing adaptations that occur within seconds of finishing a HIT session. The energy systems Before we jump into the adaptations that occur from HIT, a basic understanding of metabolism is necessary. Most people are familiar with the …

Read More

06

May'15

Equilibrium

Having recently immersed myself in the methods of high intensity training, a very common trend which has made itself apparent over the last short while is the mammoth disconnect which exists between what the public generally believes about exercise, and what is actually testable, verifiable, and true. Unsurprisingly, this disconnect extends beyond what the public generally considers to be a ‘normal’ exercise routine, and actually flirts with what many consider to be the outer edges of fitness. If we think about exercise in terms of concentric circles, what most people will generally place in the middle – as being the …

Read More

13

Mar'15

Pre-Exhaustion Technique and REX Conference 2015

In the exercise world, there is often fierce debate over protocol, application and technique. At its most productive this debate can spur on experimentation, enabling us to refine the application of exercise protocol. Sometimes we need to question elements of the protocol that have been ingrained in HIT since its inception or since the time of its initial popularity in the 70s and 80s: the original Nautilus era. In this post I want to discuss a research paper that does just that, one that I have been meaning to write about for a while. Researchers James Fisher, Luke Carlson, James …

Read More

26

Feb'15

Hypertrophy Training: One Set vs Four Sets

A question of efficacy Which has the potential to stimulate the better hypertrophic response: one set of an exercise or multiple sets? This is a classic question that has been stimulating both debate and research in the field of exercise science since at least the 1960’s. For any activity in which we endeavor to succeed it is good to have a firm grasp of what works, what doesn’t work, and what works most effectively. Since man and woman first lifted heavy objects and realized that they could improve not only their strength but also their muscular size the question arose: …

Read More

30

Jan'15

First Workout of the Year

I just recently had my first formal workout of the New Year… on January 24th to be exact. This is likely a little later on in the year than many of you, and certainly later than the New Year Resolutioners, who have been populating the gyms during the early weeks of 2015. From Christmas up till January 23rd, I had only engaged in physical activities for fun and/or relaxation: daily walks and a bicycle ride once or twice a week. I find those activities fun or relaxing, they refresh me physically and mentally, and in the case of cycling I …

Read More

19

Dec'14

MMF better than RP: Strength and Body Composition Results (part 3)

The first two posts relating to this piece of research (The effects of low volume resistance training with and without advanced techniques in trained participants. Jürgen Giessing, James Fisher, James Steele, Frank Rothe, Kristin Raubold, Björn Eichmann) looked at the reasons we consider this research paper to be of value, the exercise protocols used and the differences in protocol between the three groups (ssRM, ssMMF and ssRP). In this post, we will look at how the researchers gathered the data and the actual results of the study in detail and we will take a look at the conclusions that can …

Read More

02

Nov'14

Momentary Muscular Failure better than Repetition Maximum: Protocol Differences (part 2)

Last week, I wrote about a new piece of exercise research (The effects of low volume resistance training with and without advanced techniques in trained participants), and what makes this research valuable. I covered aspects such as the basic protocol that the three groups performed and the similarities between the specific exercise routines performed by each group. In this post, I want to discus how the protocols studied, differed between the groups – in effect what is it that the research actually looks at and provides data about.   Remember that the three groups were: ssRM: individuals in this group performed a single set to (self-determined) Repetition …

Read More