BFR Training: Better for Rehab But Not Maximal Hypertrophy

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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Mechanical Damage & Hypertrophy

What role does mechanical damage play in the quest for muscle hypertrophy? First, what exactly is it and how does it occur? Mechanical damage, or more accurately, microtrauma to skeletal muscle tissue, occurs all the time. Creating high amounts of tension within a muscle, especially through an eccentric movement (lengthening of the muscle under load), […]

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Potentiation: Preparing for Better Progress

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 […]

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DOMS Delayed Onset Muscle Soreness – What Can It Tell Us?

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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