Water can make you stronger!

Water can make you stronger! The title may seem a bit odd since water does not contain any specific muscle building nutrients, but more and more studies are being published highlighting the importance of hydration is strength performance. Let us see what the science says. Research shows that a body weight loss of just 2% … Continue reading Water can make you stronger!

How often should you lift weights for muscle growth?

How often should you lift weights for muscle growth? Most anaerobic training programs suggest 3 times per week is adequate. Is this a scientific estimate? What does the science say? Training frequency will be used here as a term for the number of training sessions per week. When looking through the literature around training frequency, … Continue reading How often should you lift weights for muscle growth?

How to warmup before training

How to warmup before training Warming up before performing physical activity has been drilled into out minds since we started physical education. We would do a slow jog around the field and then perform static stretching afterwards. Was this the correct way to warmup? How should you warmup? Although it is considered essential to many … Continue reading How to warmup before training

Are you training hard enough?

Are you training hard enough? It is one thing to go to the gym and it is another thing to push yourself in the gym. Anecdotally from what I have seen in the gym, most individuals do not push themselves hard enough or are trying too hard. How to you make sure you are training … Continue reading Are you training hard enough?

How many Sets and Reps should I do to gain muscle?

How many Sets and Reps should I do to gain muscle? One of the more confusing aspects of weight training comes in the layout of a training program (i.e., the sets, reps/repetitions, and exercise choice). To more seasoned individuals this might not be an issue, but for those who are new or are looking to … Continue reading How many Sets and Reps should I do to gain muscle?

How to increase testosterone levels with weight training!

How to increase testosterone levels with weight training! Testosterone plays a role in supporting protein synthesis and in preventing breakdown by catabolic hormones. There have been multiple studies on resistance (weight) training and its influence on testosterone in men. Results of these studies demonstrate a short rise in total testosterone levels. Studies in women have … Continue reading How to increase testosterone levels with weight training!

Overtraining – Immune System Suppression

Overtraining – Immune System Suppression During this pandemic one of the most researched topics must be how one can improve their immune system to prevent themselves from attracting any unwanted pathogen. Whilst it is known that exercise and training are great for the immune system, it is not commonly known that overtraining can impact the … Continue reading Overtraining – Immune System Suppression

Overtraining – What is Periodization and How to use it

Overtraining – What is Periodization and How to use it Overtraining is common amongst individuals new to a certain type of sport/exercise regime. New individuals become very motivated in the beginning and, perhaps, become too diligent. How do you prevent yourself from overtraining? The key is training periodization. Periodization is essentially a concept one uses … Continue reading Overtraining – What is Periodization and How to use it

Overtraining – What is neural (CNS) fatigue and how to you recover from it?

Overtraining – What is neural (CNS) fatigue and how to you recover from it? This will be the first article in a series of articles relating to overtraining. There are many different effects one will experience because of overtraining. Neural fatigue (named more correctly as the Central Fatigue Hypothesis) is a relatively new concept and … Continue reading Overtraining – What is neural (CNS) fatigue and how to you recover from it?