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Weightlifting Without Limits

No Setbacks, Only Progress

How Can You Prevent Weight Regain After Weight Loss?

Weight loss Is Only Half The Battle

I am not going to lie, losing weight is a difficult task. In fact, it’s probably one of the hardest things you will ever have to do. Why? Simply because it requires lots of discipline and lots of changes you may never have had to make before. The truth is, if you are wanting to improve your body composition, strip away the excess pounds and show that hard earned muscle, then it’s going to be a necessary evil. There is no way around it. If you are trying to lose weight for the first time, then it’s going to bring quite a shock to your system as you adjust to new ways of thinking about and approaching your nutrition. It might sound all bad, but as you start to see the body you have always wanted in the mirror, trust me, the motivation pushes you through and the process becomes much, much easier. All it takes with fat loss is small changes in body composition to elicit big motivational drives.   Continue Reading

It’s Never Too Late To Benefit From Resistance Training

 

Resistance Trainings Hold So Many Benefits

The impression given by a lot of people nowadays is that resistance training is only meant for those looking to put on lots of serious muscle and gain lots of strength. Well, yes, it’s true that resistance training can and should be used as an optimal method by those looking to gain significant amounts of muscle and development high levels of strength, but, resistance training has a much more varied and multi-functional role than simply trying to turn those that want it, into serious weightlifters. 

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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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