A popular theory among fitness professionals is that taking short rest periods between sets maximizes muscular growth. The theory is primarily based on the hormone hypothesis, whereby limiting inter-set rest promotes greater elevations in post-exercise growth hormone, IFG-1 and testosteron...
Recent Blog Posts
February 12, 2016
Wanted to keep you updated on all that is going on at the moment. So much to share!
First and foremost, I’m excited to announce that I have two soon-to-be-released books. One is a consumer book, called Strong and Sculpted, that’s targeted to women who want to optimize muscle development. The book details a complete periodized program to achieve this goal, combining the latest scientific evidence with time-tested experience from the field. The other is a textbook called, Science and Development of Muscle Hypertrophy. This book is the culmination of my professional life to date. It is the first text solely devoted to exploring the science of maximizing muscle growth through regimented exercise. I cover the molecular basis of hypertrophy, the mechanisms, the practical application of resistance training variables, and the different periodization models that can be used to optimize results. There are chapters on the effects of aerobic exercise and nutrition, as well. No stone is left unturned. I couldn’t be more proud of this effort. Both books are available for pre-order by clicking on the highlighted links.
Here’s a vid of the cross cable reverse fly exercise. It’s one of my favorite exercises for targeting the posterior delt. Notice the control throughout both the eccentric and concentric actions, making sure to keep constant tension on the target muscle.
I have numerous speaking engagements scheduled for this year that will take me around the globe. I’m particularly excited about a couple of upcoming events where I’ll share the stage with my esteemed colleagues Alan Aragon, Bret Contreras, and James Krieger. We’ll be speaking at the inaugural Personal Training Collective Annual Conference to be held at the University of Bath in England on April 23 and 24. We next will be speaking in Sydney, Australia at Bropocalypse 2016 taking place on June 11th and 12th. These events are sure to sell out so get your tix early! My travels will also include engagements in Denmark, Norway, Brazil, and New Orleans, with others currently in discussion. I’ll keep you all posted over the coming weeks.
I recently co-authored a paper with Bret Contreras on the “mind-muscle connection” that was published in the current issue of the NSCA Strength and Conditioning Journal. In the paper we lay out evidence that suggests a potential benefit to the approach for maximizing muscle growth. It’s a really interesting topic that needs more research; as such, I have a study planned for later this year that will hopefully shed more light on its efficacy. You can read the full text of the paper, as well as most of my other published works, on my Researchgate page
August 16, 2010
I will be giving two seminars this October at Clay Fitness in New York City. Here is a description of topics along with the dates and times:
Monday 10/4/10 2:30-5:30pm: Maternal Fitness: Safe and Effective Strategies for training the Pregnant and Post Partum Client
Exercise is one of the most beneficial things a pregnant woman can do for her body – provided proper guidelines are followed. This workshop teaches you how to address the biomechanical and physiological changes that occur in the pre and postnatal period, and develop sound training programs tailored to the unique needs of the maternal client. Programming for strength training, cardiovascular exercise and flexibility training is covered in detail, with insight provided on how to modify exercise based on the individual needs of the client. Contraindications to exercise are addressed with respect to each trimester.
Wednesday 10/6/10 11am-2pm: Program Design for the Hypertrophy Client
Muscle development is of primary interest to those who lift weights. This workshop will elucidate the science behind optimizing muscular hypertrophy. It will detail the effects of manipulating intensity, sets, repetitions, and rest intervals on growth, as well as exploring the roles of factors such as exercise modality, training to failure, speed of movement, and recovery. The significance of acute hormonal fluctuations and lactate production as to their effects on increasing protein synthesis will be addressed. Sample routines are offered in the context of a periodized approach to help the practitioner with perfecting program design.
The seminars are part of the “Applying Exercise Through the Lifespan” series hosted by Innovative Wellness and are eligible for CEU credit. Below is the link to register. Hope you can make it!
February 25, 2010
Wanted to let everyone know I’ll be conducting a seminar at the upcoming NSCA Personal Trainer’s Conference. The conference is taking place at Bally’s Casino in Las Vegas on March 7th and 8th, 2010. The topic of my seminar is “Maternal Fitness: Safe and Effective Strategies for Training the Pregnant and Postpartum Client.” Hope to see you there!