Weighted Ab Exercises: 3 Simple Movements
When people start their fitness journey, getting well-developed abs is usually one of the main goals. I was no different. Looking back, I used to do a ton of crunches in the hopes of getting ripped abs. But I did all of this without putting enough thought into my...
Training Frequency: What is the best workout split?
In the past two articles, we have looked into training volume and intensity. Based on these articles, we now know that most people should train every muscle group with about 10-20 sets per week in a 5-15 rep range. If you get this right, you will experience...
Training Intensity: Best Rep Range For Muscle Growth
Introduction In the previous blog post, we've looked into training volume and muscle growth. The main takeaway was that training every muscle group with about 10-20 sets per week is a good starting point for muscle growth. But as you can imagine, just how many plain...
Training Volume: How many sets per muscle group?
The internet is full of "muscle-building" routines you can follow. But all these routines have one major drawback: they are not tailored to your individual training experience, preferences, and lifestyle. To help you design your own training program, I'm launching a...
Rest Between Sets For Muscle Growth (Science-Based Approach)
There are conflicting opinions when it comes to how long you should rest between sets for muscle growth. Some believe you should rest very little to stimulate growth hormone, whereas others rest longer to maximize performance. In this article, we'll discuss the...
Repeated Bout Effect: Why You No Longer Get Sore
Imagine not training for 2-3 weeks and then getting back into the gym by performing a heavy leg day. You probably already can feel your sore legs cramping up while walking up the stairs. But now imagine that same leg day after 3 months of consistency in which you were...
Energy Expenditure Part 2: Your Maintenance Calories
Introduction This is the second and last part of my blog series on energy expenditure. In part 1, we looked into how the human body expends energy. The topics discussed in part 1 are critical for having a proper understanding of human energy balance. So if you haven't...
Energy Expenditure Part 1: How Your Body Burns Calories
Introduction When it comes to nutrition for improving your body composition, energy balance is the most important factor. Energy balance describes the relationship between calories in (a.k.a. energy intake) and calories out (a.k.a. energy expenditure). If you consume...
Online Coaching Case Study: Allyson from Florida
Today, I want to share how my online coaching client Allyson was able to lose fat and keep it off, while consistently gaining strength. Allyson is 29 years old and works a full-time job. She is also a 100% plant-based eater (a.k.a. vegan). When Allyson approached me,...
Can You Build Muscle In A Calorie Deficit?
Most of us want to achieve a lean and muscular physique. To do this, you obviously need to build muscle and lose fat. We've been told that it's impossible to do both at the same time. ''You need to be in a calorie surplus to build muscle!'' Less is true. Building...
