Tag: strength
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Warm-Up Type & the Interference Effect: Jogging VS Cycling Before Weight Training
Aloha my friends! You may have heard about something called the Interference Effect, which is a phenomenon where doing cardio prior to weight training decreases your power, explosivity, and strength, and lessens the hypertrophy stimulus you get from that weight training. (It was actually the topic of my very first Fitness-Tip Friday tip!) It’s also one reason why I…
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The HGH Importance of Going to Sleep AT THE SAME TIME Each Night!
Aloha my friends! In my recently published YouTube video on anabolic hormone optimization, I discussed how there is a HUGE growth hormone surge that happens at night, right after you fall asleep. It’s when the majority of your growth hormone (aka HGH) is released. I also discussed a few different ways to further boost the size of that nighttime surge…
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Tired of Your Bladder Waking You Up at Night?Use These 3 Strategies!
Aloha my friends, and Happy Valentine’s Day! Arguably the two most important factors for your overall health and fitness are getting adequate SLEEP and HYDRATION. However, those two things can sometimes seem to be at war with each other; drinking enough during the day makes you have to get up to pee at night… which decreases sleep duration…
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The Incredible Effect of BFR on Anabolic Hormones!(Testosterone, Growth Hormone, IGF-1, Thyroid Hormone)
Aloha my friends! Training while using professional-grade Blood Flow Restriction (aka occlusion) cuffs provides a HUGE variety of benefits. The one that people will be most familiar with though is that it allows you to use really light weight, but trigger the same (or greater) strength and size gains and fat burn that you’d achieve if you had been lifting extremely heavy weight! Nobody knows…
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Muscle Activation of Hip Abduction VS Hip External Rotation
Aloha my friends! Most people work hip abduction fairly consistently, yet tend to neglect or underwork hip external rotation — perhaps thinking that both movements work the same muscles the same way, so it isn’t necessary to do both. That would be very, very WRONG! In fact there isn’t a single muscle that is worked the same with both movements, and not working…
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The UNDERRATED Importance of LATERAL (Side-to-Side) TRAINING!!
Aloha my friends! Towards the end of my recent YouTube video on Regional Outer Quad Hypertrophy Training I went over how one of the best ways to preferentially engage the Vastus Lateralis (aka “outer quads”) is to add an element of hip abduction or lateral resistance to the exercise… and I gave several different specific techniques for doing so, with…
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“Self” Eccentric-Overload Technique #8: The Abs!
Aloha my friends! I’m currently doing a Fitness-Tip Friday mini-series where I’m giving you a set of techniques that allow you to get all the incredible benefits of eccentric-overloading (see FTF Week 89) WITHOUT requiring a spotter or specialized equipment! So far I’ve given you a “self-spot” eccentric-overload technique for the quads, the entire leg, the biceps, the calves (gastrocnemius), the hamstrings, the chest (pectoralis major), and…
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Concentric VS Eccentric Regional Hypertrophy Effects!
Aloha my friends! I’m currently traveling and don’t have the time or resources to do a full “episode” of the current Fitness-Tip Friday mini-series I’m doing on eccentric-overloading (see FTF Week 89) … but I still wanted to get something out to you guys, so I thought I’d share a quick but important tip that’s also related to eccentric…
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“Self” Eccentric-Overload Technique #2: Bodyweight-Only Total Leg!
Aloha my friends! In last week’s FTF tip we went over how eccentric-overloading is one of the most effective training techniques that exists! We discussed some of the unique growth benefits it provides, and I gave you my first technique for “self-spot” eccentric overloading (aka eccentric-overloading without requiring a spotter or specialized equipment), which was for the quads. Today I’m going to…
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How to Prevent Tendon Injuries From Fast-Twitch Training!
The post emphasizes the importance of balancing muscle and tendon strength. While heavy lifting builds fast-twitch muscle fibers, it’s crucial to include high-volume workouts for tendons. Variety is key.
Dr. Gains 