Fitness

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...

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...

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...

#Team ALN - AtLarge Nutrition female powerlifter extraordinaire Anna Khudayarov competed this past weekend in Russia at the WRPF Pro World Championships. She had the highest women’s total of the meet with the following lifts (raw with knees wraps): Squat – 484 lbs Bench – 281 lbs Deadlift – 501 lbs [caption id="attachment_10937" align="alignnone" width="2048"] (R) Anna[/caption] ...

                     POST-WORKOUT NUTRITION - KEEPING IT 100 Let's talk about nutrition and supplementation as it relates to performance enhancement, but for a real change of pace let's keep it 100.  Yes, I went there and used that term.  What of it? ;) [caption id="attachment_7772" align="aligncenter" width="635"] Larry Wilmore of the Nightly Show knows how to keep it 100![/caption] Supplement company owners and their proxy shills have written a LOT of information over the years on the topic, but the end game was almost invariably to promote their products via massively overstated claims of what would happen if you used them.  They most certainly...

Sequence Your Training for Optimal Results by Chris Mason With the recent massive increase in the popularity of training multiple fitness components simultaneously the topic of exercise sequencing for optimal results has become particularly poignant. Physical fitness and performance are comprised of many different specific attributes. For example, strength has many forms all of which contribute to the body's ability to move through space. Strength can be viewed as a spectrum ranging from starting strength (the ability to produce maximal force in the first 30 milliseconds of movement), to explosive strength (the ability to very quickly, albeit not quite as quickly as starting...

Another customer recently contacted us with their personal transformation story.  In his own words: "Hey AtLarge , my name is Garrett Strout. I am a 19 year old amateur bodybuilder. I am 6'2 and 244 pounds.  I am currently prepping for a few competitions in 2015, hoping to do 3 next year. I should be walking on stage at about 210-220 pounds. I had a big transformation, I went from a 270 pound 15 year old who was bullied everyday to the bodybuilder I am today.  I am an avid user of many of your products. I'm ADDICTED to my BCAA+! !" Going...