Category: Goal
-
One of the Biggest Abs Mistakes – Loading Optimization
Weightlifters generally understand that to optimize muscle growth, high loads and heavy weights should be used. This applies to abs as well, requiring weighted exercises for size and strength, contrary to popular belief.
-
Exercise Order Optimization – Hamstrings & Quads
Every aspect of the workout program is optimized using exercise science, including the order of exercises. Recent study emphasizes the importance of exercise order for effective training and less perceived exertion.
-
Lack of Sleep = Lack of Gains!! (Anything < 7 Hours)
During sleep, your body undergoes significant muscle recovery. Studies show that at least 7 hours of sleep is essential for maximum muscular performance and gains. Lack of sleep can impair strength and protein synthesis.
-
How Much Weight Should You Use???
When determining how much weight to use for your workouts, consider your goals, experience, joint health, and specific exercise. For max strength gains, use very heavy weights (85%-100% 1RM), for size gains, use heavy weights (60%-85% 1RM), and for endurance gains, use light to medium weights (15%-50% 1RM). Keep in mind that these are general…
-
Cold Water Is COOLING OFF (Inhibiting) Your Gains!!
The common practice of using cold water or ice baths after workouts can inhibit protein synthesis, reducing muscle growth. Research shows a 31% decrease in muscle growth with cold-water immersion. Avoid cold treatments for at least 5 hours post-workout.
-
Use This New Technique To Build Your “Inner” Chest!(Yes, It IS Possible)
The content discusses the possibility of targeting specific regions of the chest muscles through exercise. It introduces a new technique for working the inner chest and invites participation in a challenge.
-
Fitness Goal Psychology – The Incredible Power of Behavioral Consistency & How to Leverage It
The “Behavioral Consistency” phenomenon drives people to act in alignment with their public statements and actions. Sharing fitness goals publicly significantly boosts motivation and success, as proven by extensive research.
-
Is Ibuprofen Killing Your Gains??
In a 2018 study, participants took ibuprofen daily while doing weighted knee extensions. The ibuprofen group had half the muscle growth and less strength increase. Ibuprofen may dampen muscle growth.
-
New Year’s Special: Use This Neuroscience-Based 5-Minute Meditation to Actually Achieve Your 2023 Fitness (and All Other) Goals!
Transform your goals effortlessly with neuroscience-backed meditation. In just 5 minutes daily, activate subconscious pathways for success. Dive deeper into powerful techniques in my YouTube series.
-
Region-Specific Training: Upper VS. Lower Glutes!
The gluteus maximus, the largest muscle in the butt, has superior and inferior portions responsible for hip abduction and adduction. Training both is crucial for balanced development.
Dr. Gains 