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Hypertrophy   Frequency Reps Maintenance Volume Minimum Effective Volume Maximum Adaptive Volume Maximum Recoverable Volume Rear/Side Delts 3-5 8-20 0-6 6-8 16-22 26 Rear: Face Pull, Rear Lateral Raise Side:  Upright Row, Dumbbell Side Lateral Raise, Thumbs Down Lateral Raise -- FBB - Front Racks Front Delt 1-2 6-10 0 0 6-8 12 Standing Barbell Shoulder Press Seated Barbell Shoulder Press Seated Dumbbell Shoulder Press High Incline...

n this article, I’ll be outlining the basics behind running. These demonstrations will show you the correct and incorrect ways to run, as well as different ways to prevent injury.   Running is a method of locomotion that allows humans to move rapidly on foot. Our Ancestors...

Reduce your exposure to artificial light Artificial light disrupts our circadian rhythm and throws off our sleep. Just a single ‘pulse’ of artificial light at night disrupts the circadian mode of cell division, which can not only impact our sleep, but also increase our risk of...

Wim Hof A technique that I have fallen in love with is the Wim Hof Method. I am going to mainly talk about the breathing technique here but it also includes cold immersion as well. This technique can speed up clearing the mind to a level...

5 x 5 Progression: Five sets of Five is the meat and potatoes of strength training. Start with a conservative weight. If you manage five reps in all five sets, next time add 10 pounds and start over. Not 5 pounds, and definitely not 2, but 10. Most...

When attacking the issue of obesity I have seen countless people talk about the newest and latest diet plan. These however tend to lead to short-term weight-loss (If any) and a state of misery. Many people struggle with finding the right program from a trustworthy...

The microbiome is a new hot topic in many areas including health and genetics. Most people are not aware of the microbes that coincide with them on a daily basis, however, the body contains over 100 trillion foreign microbial cells. This friendly flora in the...