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Cardio - HIIT vs SS

10/26/2018 1:04 PM

HIIT vs SS

Cardio is any form of exercise that raises your heart rate. There are a number of different cardio workouts to choose from but given people’s hectic lifestyles, it's common to search for the one that elevates the highest possible fitness levels, promotes optimal fat burning, is the least time consuming and is somewhat enjoyable. This difficult search can cause a divide of opinion amongst gym-goers who tend to have a strong favorite amongst either HIIT (high intensity interval training) or SS (steady state) cardio workouts.

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strength vs size

There will always be the debate between “bro’s” in the gym about the optimal number of reps and sets needed for strength and/or muscle growth. The truth is, there never will be a set number for either protocol as it varies individually. Research however, can provide us with a general guideline to start with and it’s up to each individual to experiment accordingly. Many claim that a single set of an exercise (when carried out to failure) is all that’s needed for growth whilst others argue that multiple sets are essential to fully maximize our muscle development. One recent study devised a method to clarify this common debate.

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Small changes first – A big mistake which most people make is drastically changing up their entire diet. This can create a host of problems as with new foods you may not know which brands to avoid or which is best but also you may have no idea how to even cook these new foods. Headaches, nausea and other ill symptoms can also occur from withdrawals from certain foods. So hurdles can come unexpectedly which can throw your adherence and motivation off course.

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After a few days of fasting, or of drastically reduced carbohydrate consumption (below 20 g/day), glucose reserves become insufficient for the supply of glucose to the central nervous system (CNS). The CNS cannot use fat as an energy source; hence, it normally utilizes glucose. After 3–4 days without carbohydrate consumption the CNS is ‘forced’ to find alternative energy sources, and this alternative energy source is derived from the overproduction of acetyl coenzyme A (CoA).

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Certain people can develop a routine in the gym whereby their rest period between sets is decided upon by the limited amount of time they have available or just their overall work ethic. Some guys prefer a more circuit/superset style workout with little rest as they feel they get more of a cardio-based workout. If muscle growth or strength is the goal then it may be of interest that a longer rest interval in between sets is needed.

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Heavy Weights vs Light Weights

5/22/2018 2:15 PM

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Depending on the individual, regular athletes or gym enthusiasts may have a personal preference to lift light or heavy weights. Whichever way you prefer training, I’m sure you have heard contradictory claims on light or heavy loads where one may be superior over the other to enhance muscle growth. Although it’s been debated for quite some time, recent evidence has shed some light on the advantages of each style of training.

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Mind Muscle Connection

4/19/2018 3:36 PM

If you’re an experienced lifter or just a regular gym-goer you may have heard guys in the industry talking about using a mind-muscle connection to enhance muscle hypertrophy. It’s talked about in almost every sport, the power of the mind, so it’s of no surprise there is growing interest in the bodybuilding world about how best to use it. The real question is, is it just bro-science or is there evidence behind such techniques?

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There is still some conjecture surrounding the maximum amount of protein that can be utilized for muscle building purposes in a single meal for those who undergo consistent resistance training. Up until now it has been proposed that young adults who have an intake of 20-25g of protein in one meal are maximizing muscle protein synthesis (MPS) and anything beyond this is either being oxidized for energy or passed out through the body in the form of urea.

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Frequency is often a term thrown around the gym as a factor of muscle growth, but the word is often confused and if followed blindly, can lead to overtraining. Frequency basically refers to the number of times you train per week. Now to be more specific, I’m not talking about training a typical bro split such as push, pull, legs but a given muscle group such as chest, or quads. In my experience it’s far easier to structure your routine around a given body part especially if that body part is weakening and deserves more attention.

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1. Be active on ALL social media. Obviously we all will have our favorites that we gravitate towards but keep in mind that you do not want to miss out on an audience just because you personally do not enjoy a form of social media as much as another. You must work where the audience frequents.

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