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Weightlifting Without Limits

No Setbacks, Only Progress

Diets And Body Composition

 

Many Diets, The Same Results

Many people want to improve their body composition. In other words, lose fat and retain (or even build up) as much muscle as possible. The result of this being a better looking body. Which I guess most of us want, right? When it comes to improving body composition, there are lots of diets out there claiming to be the next best thing. Honestly, no surprise in the fitness industry! Often, many people are left scratching their heads trying to figure out what sort of diet is actually the best to follow. Some, might even chop and change between diets in the hopes of finding the ‘one’.

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Undulating Periodisation For General Size Development

 

What Is Undulating Periodisation

Simply put, undulating periodisation (UP) is a handy programming method of alternating your training variables over a certain period of time. By period of time, I mean days, weeks or even months. UP works in such a way so that your adaptive responses to training stimuli are maximised and your recovery capabilities are optimised over time. A program that uses UP, will typically involve manipulating training volume and intensity regularly over the entire course of your training period. If you have been keeping up to date with my previous blog posts, you will know by now that for long-term size development, more work over time is key to maximising your gains. This increased work over time comes from both volume and intensity manipulation. Without alternating both, you would come across endless plateaus!

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Overreaching Vs. Overtraining: Balancing Fatigue And Stimulus

 

Recovery Is Everything

Developing more size and strength is all about adaptation. Adaptation is caused when your body is placed into an environment it’s not equipped to deal with. In terms of lifting, that environment is simply the combination of everything you do in the gym: weights, exercises, reps, sets and tempos you utilise. Everything combined, overloads your body with a stress it just simply cannot overcome successfully right off the bat. The good news is, even though these stresses will initially wear your body down somewhat (e.g. increased fatigue, more muscle soreness), your body will always have a way of coming back stronger and bigger to deal with these stresses better the next time round. This is simply all occurring through the stress-adaption cycle. However, adaptation can only successfully occur if something else is present in your training: recovery. Recovery is probably one of the most overlooked aspects of training programming, yet without it, everything else just falls apart making progress an almost impossible task to accomplish. 

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Why Getting In Enough Protein Matters When Losing Weight

 

Protein Keeps The Muscle

I am sure most of you have an idea of why we need protein in our diets: for growth and repair of muscle tissue. Well ok, that was pretty simple! We all knew that. However, while most people will try to get in enough protein during a muscle building phase, protein can be pretty overlooked when looking to actually lose weight. I mean after all, the importance of weight loss is not to actually build up, but to trim down, right? Correct, but you don’t want to trim down everything! Even if you want to lose weight, you job should still be to preserve as much muscle mass as possible while losing fat only. This is why protein is also essential during your weight loss journey. Not only should you pay close attention to your protein intake during a muscle building phase, but also, during a weight loss phase. It’s also better for your fat loss efforts over the long-term! 

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What Is Needed For Successful Weight Loss?

Weight Loss As A Process

Losing weight is not an easy task. In fact, it’s pretty tough, no matter how may times you undergo it! If you ask me, I don’t think anyone will ever tell you weight loss is a nice process to undertake. But sometimes, if you want to maintain optimal health, tweak exercise performance and improve the quality of your life, it’s one of those things that needs to happen at some point. However, whether you need to lose 1 pound or 20 pounds of fat, it always requires huge amounts of dedication, lifestyle changes, persistence and patience to make it a successful endeavour. Unfortunately, weight loss is not something that occurs overnight. It would be nice if it did! But our bodies are just not programmed that way.

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Partial Range Of Motion Training And Hypertrophy: A Potential Mechanism Of Action

Partial Vs. Full Range Of Motion

When it comes to stimulating muscle growth, there is quite a lot of debate about whether full range (FOM) or partial range (PRM) of motion is more effective. Well, it’s one of those topics in which you will come across lots of different opinions and no definitive answer. The good news is, lots of people use both FOM and PRM in their training and with success! So what is my opinion on FOM vs. PRM training for muscular hypertrophy? I guess we first have to look at the research!

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Leucine And Protein Synthesis: Muscle Growth

Good Old Protein Synthesis

So we all know that muscle protein synthesis (MPS) is required to build new muscle. Pretty simple, right? It’s building muscle 101. More MPS means that more building blocks  can be produced that go towards the production of new lean muscle tissue. It’s well known now that resistance training is the best way of increasing this MPS, which typically persists ~48 hours after your resistance training session. The more training sessions per week you have (provided your recovery is also accommodated for), the more you keep MPS in a heightened  state. Great for your gains!

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Rest Periods Between Sets For Hypertrophy

Muscular Hypertrophy

When it comes to maximising muscular hypertrophy, two things are needed: mechanical tension and metabolic stress. Ok, mechanical tension alone might be sufficient to induce the hypertrophic response, but if you want the best gains possible, then you can’t forget about metabolic stress. It’s a nice powerful addition to the muscle building process! So, if your goal is to develop maximum muscle mass, then your training should be arranged in such a way to promote both optimal levels of mechanical tension and metabolic stress. With both, you can’t fail.

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