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Weightlifting Without Limits

No Setbacks, Only Progress

Linear Vs. Non-Linear Periodisation For Size And Strength


Optimal Recovery, Maximal Progression

Periodisation of training programs is something not often talked about on the gym floor. In fact, you will only really hear about periodisation online. Come to think of it, I have never actually heard the word ‘periodisation’ being used outside of the internet! This is a shame, because periodisation is such a great way of organising your training to maximise your long term development. I guess the problem is that when you type in periodisation into Google, you are bombarded with so much information, you literally have no idea how to decipher it all.

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Training Frequency: An Overlooked Variable In The Quest For Hypertrophy?


Progressive Overload

The driver of all size and strength development is progressive overload. It’s the most important thing you will ever come across in the world of lifting. It’s so important, that without it, you will never be able to achieve the size and strength you want. No matter how much tweaking you make to your training and nutrition. 

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Hypertrophic Responses: Concentric Vs. Eccentric Muscle Actions


Muscle Actions

You pick things up and you put them down again. That is generally how it goes in the gym.  You do this, and you will grow. Ok, maybe it’s not that simplistic! But, it’s these two basic movements that will kick off the entire hypertrophy process. After all, picking things up and then putting them down again, is what gets your muscles working, fired up and stressed. This in turn activates a whole host of processes in your muscles to get them repairing and growing back even stronger and bigger (hypertrophy). The process starts again!  Continue Reading

The Hormone Hypothesis And Hypertrophy

Acute Hormone Responses And Hypertrophy?

Let’s start off with the obvious: resistance training induces MUSCULAR HYPERTROPHY (an increase in muscle size) OVER TIME. Pretty standard stuff! Resistance training provides the necessary stimuli which stress the muscle, and following training, the muscle will repair itself and come back stronger and bigger.

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Nutrient Timing: A Review Study By Aragon And Schoenfeld (2013)


Getting In The Essentials For Optimal Performance

When you go to the gym and have an intense training session, two main things will happen: energy will be utilised (derived from glycogen and amino acid stores) and, muscle fibres will be damaged. This is pretty standard. You go to the gym, energy is used for lifting weights, and lifting those weights will tax your muscles and cause damage (the good damage!).

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High-Volume And High-Intensity In Resistance Trained Individuals: Some Interesting Studies.

Volume And Intensity

A debate that constantly goes on in the weightlifting world is: what really is the best method of resistance training for LONG-TERM development in size and strength: high-volume or high-intensity? Some say it’s high-volume, some say it’s high-intensity and others, head for a middle ground and say it’s medium volume and intensity. 

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Pre- And Post-Workout Protein Supplementation:


Getting In Enough Protein

Ok, so as you all know protein is absolutely essential for growth and repair of muscle tissue.  Pretty standard stuff! If you want to increase your size and strength development, then you are going to need good old protein to be able to do that successfully. No surprises there! Typically, most people can get away with around 0.8g protein per kg bodyweight daily, but if you are planning on lifting the cold hard iron, then your protein requirements are going to be much higher. Probably in a range of 1.2-2.0g per kg bodyweight daily. 

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Are All Calories Equal?


Is A Calorie, Just A Calorie?

I am firm believer that when it comes to losing weight and building size and strength, the number of calories you consume on a daily basis, is the DECIDING factor in whether you successfully meet these goals. But, what about the macronutrients: carbohydrates, fats and proteins? Well, in terms of maintaining and improving general health and performance, I think the ratio of macronutrients in your diet plays a key role in optimising these areas, but in terms of successful PURE weight loss and size and strength development, CALORIES IN/OUT is the determining factor.

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Leptin And Refeeds For Weight Loss


Sustained Weight loss

Losing weight is no smooth ride, anyone who has done it, will tell you that it takes a lot of dedication, persistency, time, highs and lows (in terms of your daily energy, performance in the gym and, mood) and, being more hungry than usual (understandable! Lower calories). So overall, it takes a great deal of mental and physical willpower to make fat loss happen.

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Intermittent Fasting: A Great Method For Fat Loss Or Just Convenience?


What Is Intermittent Fasting?

Over the last few years intermittent fasting (IF) has really started to gain ground amongst those who have been looking to shed excess body fat. Which is not surprising really! Especially when you consider that when it comes to losing body fat, it’s no easy task. In fact, it’s not a pleasant experience AT ALL. The lingering hunger, feeling like a zombie, the constant mood changes, the cut backs in foods (especially the ones you love!), being more fussy in general about your nutrition choices and generally, having less energy to get on with your day-to-day activities

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