All posts in “Fitness”

Less is More? German Volume Training – 10 Sets vs. 5 Sets

(This is a simple reduction of the recent November 2017 NSCA Journal with recognition to the research performed by Amirthalingam & Mavros et al.)

 

The typical adage of less is more falls in the line with the law of moderation. The typical adage you will hear in any gym and by generic programs from trainers is “3 sets of 10 reps” or what they consider their golden standard. However, there are many options to induce stress like eccentric reps, 1.5 rep schemes, pause reps, accentuated eccentric reps, pyramid (up or down), drop sets, supersets, and circuits. However, simply performing more sets with the same intensity can also provide the simpler bonus of more total training volume (TTV). So what happens when you train more? Can you achieve a greater result with the adage “less is more?”

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kettlebell swing cairns

Can Kettlebell Swings Improve Lower Back Issues?

(This is a simple reduction of the recent Kettlebell November 2017 NSCA Journal with recognition to the research performed by Keilman & Hanney et al.)

 

Having lower back pain designates you into a category that affects millions of American’s lives and is the highest rated reason why workers take days off. Low-back pain can be split between generalized lower back pain (LBP) and specialized (those suffering from degenerative conditions). Those who suffer LBP often do not pursue a positive treatment to strengthen the areas effect (quadratus lumborum (QL) and piriformis muscle (PF)). Avoiding strength training often produces more visits to the physical therapy office or additional days complaining. Most programming for an individual relaying LBP would consist of stabilizing efforts in a prone or supine\position. Recent research by Keilman & Hanney et al offers a different modality: kettlebell swings.

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hydration

Hyponatremia & Hydration: It’s About Moderation

My workouts lasted nearly two hours, three times a week working on compound movements, accessory movements, and band stretching. For the entire summer I sweated profusely – I felt “dehydrated.” I would be one of those gallon-bros who would carry a gallon of water with him 24/7. Trying to think in my head I gotta replace the water in my system that I am sweating out. Every day I would finish nearly the whole entire gallon or more. Soon I found out I was actually harming my body and playing dangerously close to developing hyponatremia.

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Foam Roller

Why Every Home Should Have a Foam Roller

If you suffer from DOMs (delayed onset muscle soreness), feel stiff after a day of work or on a consistent basis, or feel that your performance at the gym has been decreasing for a while, this read is for you.

I say the word mobility and follow that up with the question, “do you even?” and I always get a shrug. Either “I ain’t got time for that” or “I warm up on the treadmill” is the answer I hear most of the time. Please stop “doing you” because that has not been helping you and if you are not proactive in improving your performance in the gym or on the field, you have wasted your time and energy. Let’s briefly talk about why you probably feel the way you do. Read More

overtraining

Overtraining: Myths, Truths, & Confessions

 What you’re getting yourself into:

Approx 2000 words, approx 13-15 minute read

Key Points:

1. Overtraining can happen to anyone at any time and in most cases to professional athletes

2. Physiological, psychological, and nutritional factors or deficits can lead to overtraining

3. Intensity and volume seem to be the biggest culprit behind programming

4. You can self monitor yourself and understand where you need to rest or autoregulate

5. There are no reliable tests to measure overtraining; most symptoms are subjective, no ‘sole’ symptom

6. You can develop musculoskeletal injuries if unchecked – not just a lack of desire to train

7. Rest & Recovery protocol is the best solution to intensive training

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My Resurrection

Dreams are thoughts that as an individual you label as either impossible or too far in the distance to reach out for. It’s something that makes you vulnerable and scared. The following was not a dream – not manifested over a period of months or years. It was one moment that made me “click” and gave me the inspiration and energy to make this all possible: my resurrection. Read More