Tag: fitness
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The Big Lateral Raise Question – Scapular VS Frontal Plane??(Free E-Book Excerpt)
For this week’s tip I’m going to share an excerpt with you from my first, soon-to-be-finished e-book, which is dedicated to everything you need to know about working the shoulders! I’ve inserted the actual e-book page for you below… but since I’m not sure how well you’ll be able to read the smaller text from inside an email…
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Use the 3 Muscle Fiber Types To Optimize Your Training!
Muscles contain different fiber types that respond uniquely to training. Genetics play a role, but exercise and nutrition can significantly impact muscle fiber composition and performance.
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How to Build the “Inner” & “Outer” Lats
The latissimus dorsi, the widest muscle in the human body, can be targeted through specific shoulder movements to work its inner and outer regions for balanced development.
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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.
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Egg Whites vs Whole Eggs – Should You Remove the Yolk?
In the fitness world, the question of whether to remove egg yolks arises. The answer is no, unless medically necessary. Whole eggs provide essential nutrients and promote post-exercise muscle growth.
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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.
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Targeting Biceps Height, Width & Length – Which Head Does Which?
The biceps brachii muscle has two distinct heads: the long head contributes to height and length, while the short head adds width. Different exercises engage each head, impacting biceps development.
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Muscular Irradiation (& the Importance of Working Forearms)
“Muscular Irradiation” is a physiological phenomenon that you may not have ever even heard of… yet it’s one that can bring you significant training benefits if you understand and apply it! Its technical definition is “the ability of a muscle performing an action to generate greater tension (i.e. force) by being ‘innervated’ from the surrounding muscles.”To get a sense…
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Protein Myth-Busting: “You Don’t Need Protein Supplements If You’re Already Getting Enough Protein From Your Diet”
Protein supplements significantly benefit muscle size and strength, especially for those engaged in resistance training. Research suggests a higher intake than the recommended dose is beneficial, along with proper timing. More details in Dr. Gains’ upcoming YouTube video.
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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.
Dr. Gains 