Blood flow restriction training (BFR), also known as occlusion training, has gained popularity in recent years. What initially kicked it off were some studies showing that a particular protocol while occluding a limb could result in some potential hypertrophic adaptations in addition to local muscular conditioning (not an all-inclusive list, but these will be the
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What role does muscle damage play in the quest for muscle hypertrophy? First, what exactly is it and how does it occur? It was once thought that creating high amounts of tension within a muscle, especially through an eccentric movement (lengthening of the muscle under load), or any time we take a set very close […]
Potentiation: Preparing for Better Progress & Performance Potentiation is a very important concept to understand for any fitness goal. Definition: The increase in effectiveness or magnitude of a future outcome. The entire purpose for resistance training is to create an adaptation that we consider desirable. Losing body fat, building muscle, becoming stronger, and improving stamina […]
Range of motion is the distance or degree of which you can move a joint or muscle. This will vary depending on the conditions, whether the limb is being moved passively, actively, or under load. A joint will have a large varying range of motion, whereas a muscle’s effective training range of motion will be […]
Delayed Onset Muscle Soreness (DOMS) – What Can It Tell Us? DOMS (short for delayed onset muscle soreness) is something we’re all quite familiar with. Typically it occurs between 12-36 hours after the training session (hence the “delayed onset” part) and can last anywhere from 1 up to 5 days with varying degrees of intensity. […]
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How Lactic Training Can Help You Get Leaner The common association for “fat loss” workouts is metabolic work. Super sets, giant sets, drop sets, short rest periods, higher reps, and lighter loads are all things that probably come to mind. First, I would like to point out that it is entirely possible to lose body […]
Training Volume is Not a Simple Math Equation If you’ve been working out for a while, especially if focusing on strength or muscle gain, you’re probably familiar with the concept of training volume. Likely you have heard or been taught that progressive overload by increasing training volume over time is the only surefire way to […]
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