The deadlift is commonly used in resistance training for a variety of reasons including high potential for loading, functions as a full body exercise, high transference to various sports etc. However there is still considerable disagreement as to what the optimal technical execution is for the conventional deadlift. In this short article we’ll cover how hip height in the start position affects strength expression, and how variations in technique can elicit meaningful changes in force production.
Most of the literature on sleep is regarding restriction and its impact on health and performance. However, there is a growing body of research on sleep extension and the potential implications it may have on athletic performance in particular. It’s fairly well understood that sleep is a primary contributor to recovery and performance. In spite of this, it’s estimated over ⅓ of the american population is underslept(1). The American Academy Of Sleep Medicine recommends individuals aged 18-60 sleep a minimum of seven hours a day(1). Failing to meet this requirement has been associated with various chronic conditions such as heart disease, stroke, diabetes, high blood pressure, along with various other deleterious health and performance outcomes.
The term metabolic damage has gained lots of traction over the years. Researchers initially observed a reduced metabolic rate in subjects who had lost a substantial amount of weight. This is far from shocking, since reducing an individual’s body weight will simultaneously reduce their energy demands. What was unique in this case however was the metabolic rates of some individuals were far lower than what the researchers projected.
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).
If you train hard enough (or not hard enough I suppose) for long enough you will eventually run into a period where progress stalls and improvements to your lifts become much more difficult to realize. Sometimes plateaus last for a few training blocks but, its very easy to let a few blocks slip by and before you know it you are running up on a year or more of minimal progress.
RPE (rating of perceived exertion) and RIR (reps in reserve) are two ways a training plan can instruct how difficult a certain exercise should be. Both are self-estimations of proximity to failure within a certain rep and load combination. For example, if a program lists 3 sets of 5 reps at a 9 RPE you should choose a load that you can at least do 6 reps with. This way of instructing loads for an exercise can be incredibly valuable because many exercises do not work with traditional methods such as percentage of 1RM. I suppose if you were to test (max out) every exercise in a training plan to find your 1RM you could then theoretically use percentages but no one has time for that and even if you did you wouldn’t garner an adaptive stimulus from most exercises. Let’s face it, you aren’t going to gain much muscle or strength by performing a 1RM on your DB curls, machine rows, and other accessory movements.
No one predicted that William Mervin Mills would win the gold medal in the 10,000 meter run of the 1964 Olympics in Tokyo. A member of the Oglala Lakota (Sioux Tribe) from South Dakota, Billy was a United States Marine who attended the University of Kansas on an athletic scholarship for his considerable running abilities. Billy faced poverty as a youth, was orphaned at age twelve, and experienced repeated racial prejudice that led to suicidal thoughts. On top of it all, Billy had hypoglycemia, which affected his performance on the track. No one predicted Billy would win in Tokyo — no one, that is, but Billy.
Most people who start out in barbell lifting are familiar with conventional deadlifts. It’s typically the style of deadlifting we learn in traditional weightlifting gym setting, P.E., group fitness classes, and even rehabilitation settings to retrain hip hinge patterns. When it comes to sumo deadlifting, it is most commonly seen in the world of powerlifting. The question often gets asked, “should I pull sumo or conventional?” But to simplify this piece, we are actually not going to address that question here. What we want to cover in this piece, are considerations for new lifters to sumo, who have already decided they want to give sumo deadlifting a chance and are experimenting with sumo deadlift technique.
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.