Should you lift heavy, or should you lift lighter to feel the burn? The quick answer is likely both. Lifting heavier loads in the 8 to 12 rep range with good form causes damage to the muscle that stimulates strength and size progression through muscle disruption. Lifting lighter weights to feel the “burn” causes an influx of metabolites into the …
Creatine Monohydrate Optimization for Resistance Training: Carbohydrate and Timing Implications
Introduction Creatine monohydrate is one of the most studied and most effective ergogenic aids available at increasing various metrics of human performance (Kreider et al., 2017). Creatine monohydrate has been shown to be overwhelmingly safe and effective for increasing anaerobic capacity, strength, and muscle mass when paired with resistance training (Buford et al., 2007) (Kreider et al., 2017). Furthermore, …
What is Work Over Time Fitness?
My fitness journey began in 2011 and I am absolutely certain that if you do not eat within thirty minutes of a workout, you will lose all of your gains. I also thought creatine was some slightly unsafe semi-steroid. I had no clue what volume was, and I just followed workouts on the internet by people selling unsuccessful programs and products. …
Activities of Daily Living and Aging.
Standing up and sitting down can become difficult as one ages. The difficulty of standing up is frequently caused by two things, weakness, injury or a combination thereof. Proper strength training has been repeatedly shown to have positive effects on injury recovery and prevention when appropriate and properly applied (Vincent, 2013). Leg and core muscles aid in proper movement and …
Creatine Monohydrate, the Next Level.
Creatine monohydrate, what is it? What does it do? Should you take it? Is it safe? There are a lot of questions still about this supplement, and I am going to try to help with that. I am going to give you the TLDR upfront because there is a lot of information here. The International Society of Sports Nutrition outlines …