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
July 27, 2014
Here is episode #9 of the B&B Connection. Bret and I discuss some of our recent research collaborations as well as touching on the just-pubbed review I co-authored with Menno Henselmans. Here are links to a few of the studies discussed (two are not yet availabile — one is still in press and the another in review).
October 12, 2013
As mentioned previously on this blog, I’m thrilled to serve as an educational consultant to Reebok — a world leader in fitness and sporting apparel. In my consuling role, I’ll be contributing monthly content to the ReebokOne website. Here are two recent videos I filmed for the site that you may find of interest:
The first video demonstrates an awesome variation of the traditional plank called the long-lever posterior tilt plank (LLPTP). This variation was popularized by Pavel Tsatsouline of the RKC. Research from my human performance lab shows that the LLPTP blows away the traditional plank with respect to abdominal muscle activity. It’s a challenging exercise, but for more advanced lifters definitely something to have in your training arsenal. Here’s the link: Long-lever posterior tilt plank video
The second video addresses the longstanding claim that you shouldn’t allow your knees to travel past the line of your toes when squatting or lunging. This belief has been adopted as gospel in a majority of the fitness community. Question is, does the claim have validity? Find out the real science here: Is knees-over-toes harmful during the squat?
In order to view the videos, you do need to register on the ReebokOne site. The good news is that registration is free and takes only a few minutes. Hope you enjoy the content!