If you're a power lifter, chances are you're following some sort of strength training program. A typical strength training program such as Wendler 531, Westside Barbell, or Stronglifts to name a few, have you hitting basic pushing, puling, and squatting movements with heavy weight and low reps every week. For the most part, you'll also be doing assistance work which resembles bodybuilder style isolation exercises for higher reps. These assistance exercises are beneficial to power lifters because they help in gaining strength. Essentially it's a combination of myofibrillar hypertrophy and sarcoplasmic hypertrophy.Thursday, February 28, 2013
Power lifting, bodybuilding, or both?
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If you're a power lifter, chances are you're following some sort of strength training program. A typical strength training program such as Wendler 531, Westside Barbell, or Stronglifts to name a few, have you hitting basic pushing, puling, and squatting movements with heavy weight and low reps every week. For the most part, you'll also be doing assistance work which resembles bodybuilder style isolation exercises for higher reps. These assistance exercises are beneficial to power lifters because they help in gaining strength. Essentially it's a combination of myofibrillar hypertrophy and sarcoplasmic hypertrophy.
If you're a power lifter, chances are you're following some sort of strength training program. A typical strength training program such as Wendler 531, Westside Barbell, or Stronglifts to name a few, have you hitting basic pushing, puling, and squatting movements with heavy weight and low reps every week. For the most part, you'll also be doing assistance work which resembles bodybuilder style isolation exercises for higher reps. These assistance exercises are beneficial to power lifters because they help in gaining strength. Essentially it's a combination of myofibrillar hypertrophy and sarcoplasmic hypertrophy.
Sunday, February 24, 2013
Hypertrophy - lift to failure or not?
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For as long as I can remember I've done the typical pyramid style sets to failure. For example, bench press would look something like 4 sets starting at 10-12 reps, adding weight to each set and fatiguing the muscle to absolute failure at about 6 reps by the last set. Sometimes incorporating forced reps, negatives, drop sets, etc. This worked great, all good stuff. However, I'm realizing I haven't made any gains in muscle mass in a really long time.
For as long as I can remember I've done the typical pyramid style sets to failure. For example, bench press would look something like 4 sets starting at 10-12 reps, adding weight to each set and fatiguing the muscle to absolute failure at about 6 reps by the last set. Sometimes incorporating forced reps, negatives, drop sets, etc. This worked great, all good stuff. However, I'm realizing I haven't made any gains in muscle mass in a really long time.
Saturday, February 23, 2013
Paleo style diets - not for everyone
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I'd like to get into the flip side of last weeks post.. in my opinion, the answer to whether paleo style diets are for everyone is no. It works wonders for the many people out there who suffer from celiac disease, any sort of gluten intolerance, and anyone who is metabolically deranged. Since SO many people are metabolically unhealthy, then a lifestyle of eating whole foods, meats, vegetables and overall lower carb/glycemic index foods is a no brainer for them. However, what about people like myself who who can eat grains without resulting in any overt symptoms or out of whack blood-work?
I'd like to get into the flip side of last weeks post.. in my opinion, the answer to whether paleo style diets are for everyone is no. It works wonders for the many people out there who suffer from celiac disease, any sort of gluten intolerance, and anyone who is metabolically deranged. Since SO many people are metabolically unhealthy, then a lifestyle of eating whole foods, meats, vegetables and overall lower carb/glycemic index foods is a no brainer for them. However, what about people like myself who who can eat grains without resulting in any overt symptoms or out of whack blood-work?
Monday, February 18, 2013
Paleo Diet - How to eat and why
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It's crazy how many registered dietitians have conflicting opinions. If they have the same credentials.. who is right? The Paleo diet (aka Warrior diet, aka Caveman diet) tends to be quite controversial. Essentially it calls for cutting out any and all grains. Basically, if our hunter-gatherer ancestors couldn't hunt it or forage for it.. it's not to be eaten. The simple observation "If they didn't eat it during the majority of human evolution.. then its unhealthy" is a bold statement that lacks scientific explanation. For many, this idea is convincing enough. However, I prefer to let the scientists prove it to me.
It's crazy how many registered dietitians have conflicting opinions. If they have the same credentials.. who is right? The Paleo diet (aka Warrior diet, aka Caveman diet) tends to be quite controversial. Essentially it calls for cutting out any and all grains. Basically, if our hunter-gatherer ancestors couldn't hunt it or forage for it.. it's not to be eaten. The simple observation "If they didn't eat it during the majority of human evolution.. then its unhealthy" is a bold statement that lacks scientific explanation. For many, this idea is convincing enough. However, I prefer to let the scientists prove it to me.
Friday, February 8, 2013
Dr. Doug McGuff - Body by Science - Superslow HIT
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Ever want a physician to back up their opinions on exercise and diet with research and information down to the cellular level? Just watch this presentation by Dr. Doug McGuff and soak in some of the information. He advocates a superslow style of HIT (high intensity training), similar to Mike Mentzer, and explains why it may be optimal for muscle gain, heart health, and fat loss. Doug's book is called "Body by Science", I haven't purchased it yet but will be sure to post my thoughts once I've read it.
Ever want a physician to back up their opinions on exercise and diet with research and information down to the cellular level? Just watch this presentation by Dr. Doug McGuff and soak in some of the information. He advocates a superslow style of HIT (high intensity training), similar to Mike Mentzer, and explains why it may be optimal for muscle gain, heart health, and fat loss. Doug's book is called "Body by Science", I haven't purchased it yet but will be sure to post my thoughts once I've read it.
FIRST POST: QUESTION EVERYTHING!
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I'd like to start this blog off with a little something I've learned over the years. QUESTION EVERYTHING. Over time many theories on health and fitness have become accepted as the norm. This seems to be where a lot of people make mistakes. Unfortunately, these ideas are so ingrained in everyone including many doctors, that they're accepted as fact.
Examples of theories accepted as fact:
I'd like to start this blog off with a little something I've learned over the years. QUESTION EVERYTHING. Over time many theories on health and fitness have become accepted as the norm. This seems to be where a lot of people make mistakes. Unfortunately, these ideas are so ingrained in everyone including many doctors, that they're accepted as fact.
Examples of theories accepted as fact:
- running is best for losing weight
- bacon makes you fat
- heavier you lift bigger you get
- smaller more frequent meals speed up metabolism
- going more than 2 hours without eating will stop muscle gains
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