Training

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...

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...

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? ;) 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 were NOT keeping it 100...

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Question: Chris, how do you alter your training immediately following a competition? The competition that you have just completed and the time of year largely dictate the recovery process afterwards. By the way, and to digress from the question for a moment, if you are serious about being competitive in CrossFit it's a good idea to do some local or larger regional competitions. What that does is give you a chance to "test" your plan for tapering, warm-ups at the competition, meals between workouts, and so on. For the local/regional competitions your rest/recovery time can be as short as...

WWW.ATLARGENUTRITION.COM [caption id="attachment_7989" align="alignnone" width="328"] Our new Nitrean Natural[/caption] For years our customers have been asking if we planned to offer an artificial sweetener free version of our wildly popular Nitrean series. The answer has always been no, but that answer just changed! As many of you know we have recently begun manufacturing our own products for the first time in our 12 years history. Our new plant has given us the freedom to delve into new, and previously unexplored facets of the supplement business. The first example of this freedom is our release of the Nitrean Natural series. We...

Time to grow some legs – already got them..? Time to make them even better. This program will shock your entire lower body into growth very quickly. Be warned, it isn't easy and at times you may feel the urge to quit – don't do it! [caption id="attachment_7970" align="alignnone" width="600"] Phil Hill has some of the most amazing legs ever![/caption] If there are two things that stop guys or girls training their legs hard, they are: • It's hard, and you don't like hard • If you have weak legs or under-trained legs, it seems embarrassing to start with smaller weights If you are...

Intensity vs. Volume for Hypertrophy (includes a 4 day split routine) by Chris Mason My last article addressed how to get bigger legs in 30 days using a form of double pre-exhaustion with a very high intensity of effort and low volume. I addressed how hypertrophy can benefit strength athletes from bodybuilders to weightlifters with some detail, but I did not directly touch on the topic of intensity vs. volume as it relates to hypertrophy. [caption id="attachment_7959" align="alignnone" width="338"] John Defendis had the vacuum pose down![/caption] Intensity vs. volume has been a topic of hot debate over the years with the two extremes...

Killer Quads By Julia Ladewski [caption id="attachment_7952" align="alignnone" width="559"] Julia has built some quads![/caption] Over the past two years, I’ve dedicated a lot of time to growing my quads. My powerlifting training history had made me very strong, but decidedly lacking in the hypertrophy department. For the past two years I have spent a great deal of time practicing exercises and exercise combinations which elicit hypertrophy. Time under tension is one of the main keys to increased skeletal muscle mass, and that has been a focus. The following is a list of workouts I used to build up mass in my quads. These...