Tracking your RIR is helpful for 1) ensuring you’re getting adequate stimulus to the muscles and 2) being able to better track and manipulate the amount of fatigue you generate. Tracking RIR is pretty simple for the most part. Example:Week 1: Lat Pulldown @ 100lbs x 10 reps @ RIR 1Week 2: Lat Pulldown @ …
My Four Tenets Of Training Effectively Using RIR Read More »
Whether you’re a bodybuilder, powerlifter, or general fitness enthusiast, grip will become a limiting factor at some point. This becomes more of a pain the more advanced you get. Doing a set of lat pulldowns should primarily be working your lats, not your forearms. Same with deadlifts and virtually any pulling exercise. I picked these …
Pillar One: Fat loss and Muscle Retention This is the first of the major pillar articles, this one focusing on fat loss and keeping or even building muscle simultaneously, and seeing results consistently. You’re in for a long read, but I promise it’s worth it. Below, you will find information, resources, studies, and clear explanations …
How to Achieve Fat Loss, Build Muscle, and See Results Read More »
Does Lifting Weights Help weight loss? Lifting weights may help with weight loss, but not for the reasons you probably think. Lifting weights in the gym can certainly elevate your heart rate if you’re pushing your sets close to failure, most notably on squats, deadlifts, or other large compound movements (and even isolation exercises toward …
Lifting Weights: How Much Does It Really Help Fat Loss? Read More »
Weight Loss is extremely simple in theory Eat less calories than you expend and over time you will lose body fat. In practice, however, eating telling yourself to eat less calories can be similar to just telling yourself to learn another language. Both are extremely simple to do in theory, they just take time… and …
Eating For Life: How To Diet Without Actually Dieting Read More »
Does Getting Old Mean Becoming Fragile? I’ll spoil it right off the bat – absolutely not. In fact, acting as if you were fragile is likely contributing to you becoming fragile. Truth be told, it’s a self-fulfilling prophecy. Sadly, it’s largely perpetuated by modern media and conventional “wisdom”. I’m not sure where these attitudes came …
How To Age Like Fine Wine: The Secret Behind Barbells Read More »
I wanted to give you another tool for the toolbox when it comes to managing your own weight. This is one that was particularly useful to me due to my personality and idiosyncrasies, specifically that I oscillate between being fairly active and fairly sedentary. Before I go on, here are the three “checks” I use …
Calorie Cycling: Is It A Good Tool For Weight Loss? Read More »
If you’ve decided to get in shape this year, that’s great! It’s an awesome resolution, but there’s some well intentioned resolutions that can cause you much grief very, very quickly. I want to give you a heads up on how to set yourself up for success before you make any definite plans. Commit to a …
Section 1: Prerequisites to Building Muscle Adequate Stimulus – If there is no stimulus, there is no growth. Muscle is built as your body’s response to stimulus. A stimulus is “a thing or event that evokes a specific functional reaction in an organ or tissue” (thanks for the definition Google). The functional reaction we’re looking …
Here is the basic rundown. Your body burns through a set amount of calories every day to just keep you living. This is called non-exercise activity thermogenesis… which basically means “everything you do that is not considered exercise.” This ranges from the way you wave your hands while you talk to how often you pick …