A common problem is the neglect lifters have toward their orthopedic health. At least until they become injured and are forced to address it. Unfortunately, they turn to theraguns, foam rolling, static stretching, and other approaches that often do little to move the needle. What people often get wrong is their training should simultaneously enhance their performance and address their long term health. In this article I’ll cover how to effectively incorporate corrective work into your training (and no, I’m not talking about spending an hour using therabands).
Fish oil supplementation has gained a lot of attention for their health benefits. Specifically supplementation of omega 3 fatty acids have demonstrated positive effects on blood pressure, triglycerides, and heart rate(1). Additionally, they’ve been shown to improve arterial dilation, possess antiarrhythmic and anti-inflammatory properties. All of which has been shown to have protective effects against the development of cardiovascular disease(1). But less is known about the role of fish oil supplementation in recovery from resistance training. A 2020 paper by VanDusseldorp et al. set out to examine the effects of fish oil supplementation on various markers of recovery following a strenuous bout of eccentric exercise(2).
It had never been done before. El Capitan — the famous 3,000-foot granite face in Yosemite — once seemed impossible to climbat all, let alone solo and without ropes. But on June 3, 2017, Alex Honnold posed for a National Geographic photo — climbing shoes in hands, wide grin on face — atop the mammoth monolith after 3 hours and 56 minutes of flawless execution that crisp morning. His many years of meticulously detailed practice and planning had culminated in the realization of a dream that, three years after the fact, remains unthinkable to the lion’s share of humanity.
These terms describe how we comprehend incredible performances — in athletics, the creative arts, and elsewhere — during which the protagonist transcends the mundane to momentarily enter another dimension.
Witnessing the zone in others is powerful; experiencing it ourselves can be literally breathtaking.
Contrary to popular belief, dietary interventions to produce weight loss are quite efficacious. However the rate of recidivism is high at roughly 85%, with research demonstrating a substantial portion of weight lost being regained within just a few years (1). This is not simply a result of lapses in adherence, and in fact has strong genetic, biological, environmental and psychological influences. Given the audience this article will be seen by, the focus will revolve around strategies to optimize body composition both from a muscularity and leanness standpoint. The objective of this article is to understand why weight regain is so prevalent by exploring the various mechanisms (both direct and indirect) involved. From there we can compile a series of recommendations and strategies to bypass or at least minimize negative repercussions associated with dieting and the feared rebound. Although this article is not specifically geared toward bodybuilders or physique competitors, the majority of the information and recommendations still apply. I want to be clear that these are suggestions for individuals who are healthy with no medical conditions. And as always, ensure you seek help from a qualified professional such as a dietician or physician before making any changes based on the recommendations contained in this article.
Training with a purpose is in my DNA. Whether it was my first marathon in 1992, the U.S.A. bodybuilding championships in 2001, or the North American Powerlifting Federation championships in 2019, my eyes were always on the prize as I pushed myself during the preparatory phase.
Part two is going to start laying down a theoretical framework for why anything is effective at all when helping someone come back from an injury. If you are at all involved in the world of training and/or rehabilitation, you are well aware there are a million ways to spend your money on some kind of device or tool. You will also notice there are a million more ways to work on how you move and even more people you can make an appointment with to work you over and tell you all sorts of things about your current situation (only some of which is likely to be true).
There is a reason why the most skilled lifters are also generally stronger and in better shape. If you want to learn their secrets keep reading…
One of the biggest mistakes I see in the gym for beginner and intermediate athletes is their lack ofintentand planning on their warm ups or the weights they load. It’s very important to plan the first weights you choose to put on the bar and make smart jumps on the way up to your working load, starting at 50% may not be the best idea. At the same time working up to a heavy single, and starting the first 3 sets of your workout with the following reps 15, 12, 10 may not be an ideal way to prime your body for the task at hand or wake up your type 2 muscle fibers.
I was lucky enough to get the chance to chat with Chris Duffin about training recently. It was a great conversation because we both have a similar mental approach to training: if we’re going to make it worthwhile, we need to go into the gym with a very concrete goal in mind. And the more frequently we do that, the better. While light days have their place in any sound training program, they’re just notfun.
Are you training in a void? I am a firm believer in goal setting. Without goals it becomes hard to establish action plans (in this case training plans) to drive improvement. In the world of business and athletics there is no such thing as standing still, there is only moving forwards or falling backwards. For this reason goal setting and action plans are essential in making sure you’re focused on improving yourself or your results and moving forward.
Without a doubt, Louie Simmons has been one of the most iconic (and at times controversial) figures in the strength world over the last 20 years. Louie’s gym (Westside Barbell) has become what many people identify as the conjugate system. Westside may be synonymous with max effort, dynamic effort, repetition effort and a whole host of other special methods, but is that what really makes up the conjugate system of training? Should the conjugate system and the conjugate method be used interchangeably? Are the Westside conjugate system and the Russian conjugate system comparable? If you believe that the conjugate system was meant to revolve around accommodating resistance (bands/chains) and a weekly microcycle of max effort, dynamic effort and the occasional repetition effort methods, this is something you need to read.