Preventing Weight Regain After A Diet

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 an

Optimize Your Recovery For Maximal Strength Gains

Recovery and athletic performance is an important topic, and one that gets a fair bit of attention. However, information disseminated about recovery modalities often prioritize cumbersome methods with a poor return on investment. As is often the case the fundamentals take a back seat to elaborate strategies to improve athletic performance. When in reality optimization must start with and always prioritize the fundamentals. The objective of this article is to compile all relevant information on recovery and present a comprehensive analysis on the various strategies. From there we can develop a hierarchical structure to offer pragmatic recommendations for athletes to get the most out of their

The Most Effective Approach To Treat Low Back Pain

Low back pain (LBP) is a widespread phenomena that is estimated to effect roughly 85% of individuals at some point in their life (1). In fact, globally LBP is the leading cause of disability (2). Considering the prevalence of LBP it’s important to gain a better understanding of the complex mechanisms and potential avenues for successful treatment and prevention. This article is neither diagnostic or a recommendation for treatment protocol. It’s simply here to inform you on the various intricacies of the subject so when you seek out professional help from a qualified physical therapist (which is the course of action I recommend) you are better equipped to be an active participant in your own

The Ultimate Guide to Designing a Muscle-Building Diet

A common question I receive is “How do I make my own muscle-building diet?” This is a complex question, but today I’m going to answer that and take you through the complete step-by-step process. By the end, you’ll have a complete nutrition program set up and ready to go. We’ll also cover what to do after your diet ends, which is a topic that is hardly ever addressed but is critically important for maintaining your gains. Finally, we’ll cover how to integrate this process so you can rinse and repeat until you reach your desired body weight. At the end of this article, all of the major points will be summarized into a step-by-step process of 10 bullet points that will take you from zero to hav

Is Sumo Deadlifting Really Cheating? The Final Nail In the Coffin

The sumo deadlift is cheating, this phrase is commonly thrown around in various powerlifting circles. The controversy often centers around the differences in range of motion between the sumo and conventional deadlift styles. The argument is overly simplistic and sounds something like this. “The sumo deadlift allows you to move the bar a shorter distance, therefore, less mechanical work is performed. Thus, it is cheating.” To read the full article visit:

Is Lifting Heavy Weight Important For Building Muscle Size?

There’s an ongoing debate on how important heavy weights are in order to get jacked. As with most trends, public opinion likes to cluster around the extremes. One day heavy weights are critical and the next they’re entirely unnecessary. Realistically, we need to have a more nuanced conversation about the merits and drawbacks to both high and low load approaches to hypertrophy. From there we can come up with some straightforward and practical recommendations that can be implemented into our training. To read the full article visit:

You Shouldn't Train Like The Pros To Build Muscle

Most men come to the gym with the goal of improving their aesthetics. Often they look for guidance through various channels of information, the most common being Google, YouTube, or a fitness blog. These can be a great place to start, but all beginners and many intermediates run into the same fundamental problem. They don’t have a pre-existing understanding of nutrition and exercise and therefore have no way to evaluate the quality of the information being shared. To read the full article visit:

The Relationship Between Injury And Back Pain: Neutral Spine Versus Flexion

As someone who has sustained two major back injuries early in my lifting career, I’ve become highly engaged in the current research on back pain and treatment/prevention protocols. Through this process of research and review, my position on back pain and its implications for training have changed rather significantly. To read the full article visit:

The Pros And Cons Of Intuitive Eating And Body Composition

Many who begin a diet do so with the desire to improve their body composition. Unfortunately, the available data on dietary success is rather daunting, and with failure rates estimated from roughly 85-95% it’s apparent that common dietary interventions are incomplete.1 To read the full article visit:

Lack Of Sleep Is Killing Your Body Composition

If you’ve been pursuing an aesthetic physique for any measure of time you’ve likely heard how important it is to dial in your training and diet. Although these are critical aspects, one topic that doesn’t receive the attention it deserves is proper recovery—specifically when it comes to sleep. To read the full article visit:

Specificity Versus Transference In Powerlifting

Specificity is a core principle in sport science. It’s the degree of association between training and performance outcomes.1 If you’re a powerlifter this means that the training you do should be focused at getting you better at squatting, benching, and deadlifting. But this is where the disconnect occurs with coaches; between the principle and its application. Specificity exists on a spectrum—100% specificity as a powerlifter means your training would consist exclusively of competing in actual meets. However, no one does this and for obvious reasons. To read the full article visit:

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