Oct 222014
 

Bret Contreras with a new article over at T Nation, some great info!
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Here’s what you need to know…

  • Do leg presses while wearing Olympic shoes to really target the quads.
  • Position the hands on the outside of the dumbbells when curling. It creates an insane burn in the biceps while saving the elbows and forearms.
  • If dips hurt your shoulders, do band dips where you attach two bands to the top of a rack. Great for pec and triceps activation.
  • Brace yourself during single-leg lifts by holding onto a bar or rack for support. It’ll allow for better balance and greater loads.
  • Do back extensions with a glute focus. Flare the feet out, round the upper back, squeeze the glutes, and drive the hips into the pad during each rep.

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Oct 192014
 

Jeff Nippard recently became one of the coaches with The Strength Guys and wrote a facebook article as “Coach X” prior to the offical announcement that Jeff was joining the team. In the article “Reverse Dieting is it Best Practice” Jeff mirrored my own thoughts that I had with regards to reverse dieting and I posted about this back in August, which I will link here. Now Jeff has done a video discussing the topic again and I am posting it because I feel its an important counterpoint to the recent fad of reverse dieting.

Oct 182014
 

Cliff Wilson of Team Wilson explains how scale weight means nothing when it comes to looking big on stage. The key is to come in shredded, whatever weight that is for you. Great examples and message Cliff!

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I've said it before and I'll continue to say it, don't be afraid of seeing a low number on the scale! On stage competitors can look HUGE at many different body weights. Below are are 6 competitors that I've worked with at varying weights. All of these guys are natural pro bodybuilders at, or near, the top of the sport. All of them look absolutely massive despite the large differences in body weight. There are tons of factors that dictate body weight so don't get hung up on thinking you must be at a certain weight in order to be competitive on stage. The guy that weighs the most on stage is not often the one winning the show, however the guy that is the leanest frequently wins. Don't let that number on the scale get in your head and hold you back from being the best you can be! #teamwilson #getlean

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Oct 172014
 

Another great podcast from Guru Performance!

Episode 17 of the Guru Performance ‘We Do Science’ podcast! In this episode Laurent Bannock discusses ‘Carbohydrates’ with James Morton PhD (Liverpool John Moores University, UK). In this session they get into:

  • Why we need carbohydrates
  • How carbohydrates influence performance
  • Carbohydrates as fuel
  • Carbohydrates and signalling
  • Low carbohydrate performance
  • ‘Train Low, Train High, Sleep Low’ etc
  • Carbohydrates and body composition
  • Periodisation & timing of carbohydrates
  • Keto adaptation
  • ‘Carbohydrate Mouth Rinsing’

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Oct 162014
 

Sean Hyson who is the Training Director for Men’s Fitness and Muscle&Fitness magazines answers 5 of the most commonly ask training questions over at Schwarzenegger.com
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Ask a dozen different trainers a simple fitness question and you’re liable to get a dozen different answers, ranging from “You gotta take [insert name of supplement here], bro,” to a detailed lecture on the finer points of exercise science. Of all the advice, which path is really going to help you achieve your goal?

The aim of this article is to give you the simplest, most specific advice to a variety of questions people who lift weights ask all the time. Cutting to the heart of complex training quandaries has been my business for the past decade as a fitness journalist, and it’s the theme of my new book, The Truth About Strength Training.

So here are some of the most frequently asked training questions, and what I believe are the best answers to them, as provided by some of the best experts in the business (and me).

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Oct 142014
 

Greg Nuckols runs a website called Strength & Science, which I have added to my list of research and science based blogs here on my website. Lots of great info there so be sure to check it out. Of particular interest to me was this article on why DUP was superior to LP and the answer might just surprise you!
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Ever since I wrote my article on Daily Undulating Periodization (DUP) a couple months ago, I’ve had a nagging feeling that something wasn’t quite right, like something was a little bit off. (If you haven’t read the first article, or if you don’t know what DUP is, I’d suggest you check it out first)

Physiologically, I’m not sure the rationale behind DUP totally makes sense of the situation. Not that it is entirely nonsensical, but I had a feeling that the effects and benefits couldn’t be explained solely by the physiological mechanisms proposed.

The basic notion is that your body meets a new stressor, and responds strongly to it. The more times it’s exposed to the same stressor, the weaker the reaction to it is. When you give someone similar workouts week-in-and-week-out their body habituates to the stressor, so the rate of adaptation slows down. This is known as the repeated bouts effect. With DUP, since you’re changing the volume and intensity with every training session, you’re not dealing with the exact same stressor all the time, so less habituation takes place, so your body keeps adapting faster. DUP, the theory goes, minimizes the factors contributing to the repeated bouts effect, so you get better gains from it.

That’s the basic theory, and it’s certainly a plausible one. And I certainly believe that it can account for some of the differences observed in the research. However, the more I think about it, the more I’m convinced these physiological differences don’t account for the entirety of the difference, or perhaps even the majority.

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