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Let’s face it, we are in an exciting digital age where just about anyone with a camera and wifi can produce content for the masses. In this ever expanding virtual landscape, many platforms such as Instagram and YouTube have become very popular, especially in the health and fitness industry. With more and more people trying to share their message and climb their way to internet stardom, finding a quality source of information is becoming increasingly difficult. However, over the past few years some YouTube channels have stood up to the test of time and weathered the brutal storm of internet...

As most performance athletes, power lifters and crossfitters know, diet is one of the most important aspects when it comes to reaching your goals. Because we don’t always have time to prepare foods that adequately fuel our bodies, supplementing with protein, amino acids, and other nutrients has more or less become the standard. One essential fatty acid supplement that has been gaining popularity and notoriety over the past few years is Fish Oil. In this article we’ll take a deep dive into why utilizing Fish Oil is a great supplement to hook up on. Overview Fish Oil, sometimes referred to as Omega-3s in...

The Concurrent Training Effect Blog #4 The first three blogs of this series provided a basic understanding of the molecular underpinnings of the concurrent training effect (the blunting/elimination of the hypertrophy and strength response when both strength and endurance training are performed concurrently).  This edition is going to take that knowledge and use it to recommend specific training protocols focused on mitigating, and potentially even eliminating it. The primary training factor which seems to drive the concurrent training effect is the intensity of the endurance exercise being performed.  Closely following intensity is frequency, and when high intensity is combined with high frequency...

To read the first two installments please see the ALN blog page here: https://atlargenutrition.com/blog/ The Concurrent Training Effect Blog #3 As noted in our first installment, the concurrent training effect is a mitigation or cessation of the hypertrophy response to strength training when both strength and endurance training are performed concurrently.  Now that we understand mTORC1 (from blog #2) is almost exclusively the driver of strength training induced hypertrophy we know that looking into how endurance training can influence it is the key to insight into how to mitigate the concurrent training effect and thus to creating a superior CrossFitter or hybrid...

This 2nd edition of The Concurrent Training Effect blog is going to focus on the molecular underpinnings of skeletal muscular hypertrophy.  Understanding the driving force behind the molecular response to strength training can provide us insight into why concurrent strength and endurance training can negatively affect muscular hypertrophy and strength.  In addition, a better understanding can lead to ways to mitigate the effect and optimize progress.  If you are a CrossFitter, or any other form of hybrid athlete this blog is for you.  Keep reading… [caption id="attachment_11060" align="alignnone" width="600"] Mike Mentzer - knew a thing or two about muscular hypertrophy.[/caption] A Very...

Joan Rivers used to say, “Can we talk?”  So, can we talk?  I want to “talk” to you in this blog about something very important to anyone interested in complete fitness (CrossFitters, this means YOU), and that is building strength and endurance simultaneously. Simultaneously training for both strength and endurance can (and will to some degree) result in the inhibition of the body’s ability to adapt to either stimulus with the greater inhibition seemingly focused on the hypertrophy response to strength training.  This is known as the concurrent training effect.  Until fairly recently this effect was generally misunderstood in the fitness...

I will go on the operating assumption anyone reading this blog has heard of CrossFit. The term is pervasive in today’s fitness culture and has even begun to be used in general popular culture. In addition to CrossFit, there is another term that has worked its way into the collective fitness consciousness and that is functional fitness. Finally, hybrid athlete is now being bandied about in the fitness world. What all of these terms have in common is they reference a level of fitness that goes beyond the training specialization focus of the previous several decades. CrossFitters, those who train for...

Most people reading this have one or more social media accounts and will be bombarded by lists of things NOT to do in 2016, but I want to start the year on a positive note, so this blog is going to focus on three things you should be doing in 2016. 1) Whether you are just beginning to train or are a seasoned veteran, make 2016 the year that you focus on perfecting form/technique for every exercise you practice. Strength training is my first love so I will speak to that, but the principle is equally applicable to any movement or exercise. Strength...

1) You need to foam roll, stretch, and God knows what else to warm-up prior to training. NO!  Was that clear enough?  Crushing your flesh, fatiguing yourself with endless repetitions etc. will NOT decrease your chances of injury, nor will it enhance performance.  With strength training, exercise specific warm-ups are all that are needed.  If you are going to squat then a couple of sets of squats will give your body the movement specific warm-up it needs.  If you feel you need more you are doing something wrong.  Your training is damaging your joints and changes must be made. By the way,...

For the past couple of years the amount of time I can commit to training has been severely curtailed. My business life literally runs from about 8:15 A.M. to 9 P.M. (or later) six days per week. I have thus been relegated to primarily training on Wednesday evenings and Sunday mornings (I will sometimes get in late mini-workouts in my basement). As you may know I am a huge advocate of Louie Simmons' Westside training methodologies (www.westside-barbell.com). The Westside program when properly adhered to calls for at least four training days per week. Mini workouts to add additional volume (especially for...