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Sports scientists and researchers are experts when it comes to glycogen use in endurance athletes such as cyclists and runners. But they know relatively little when it comes to team sports,...
It’s not every day that you come across a strength training intervention study that lasts 40 weeks! What’s more, you seldom see weight training intervention studies in elite distance runners. For...
Getting your abs to show is probably the holy grail for a lot of trainers out there. One of the most common complaints though during the quest for abs is that the lower abdominal muscles are always...
Although optimal rest interval is a key variable that’s hotly debated in any given weight training program, it’s surprising the lack of research that exists on the subject. This is especially the...
Velocity-based strength training dictates that the speed at which an exercise is performed can have a large influence on the power of the movement and resultant neurological & morphological adaptation
When it comes to weight training, there are a variety of factors that everyone wants to improve. These can all be lumped into power, strength, hypertrophy or endurance. Different workout...
It may surprise some readers to learn that soccer (or football for the purest!) is regularly the subject of scientific research, particularly in the past 5 years or so. Studies range from...
The notion that an overweight individual can lose weight by adopting a high-intensity training regime is not new. But just how little weekly exercise is required for fat loss is a hot topic for...
Periodisation has been a trendy word in strength training circles for some time now. In theory it makes sense, i.e. gradually increase intensity/volume, thus allowing the body time to adapt to...
There was a time when strength training was only the domain of muscle-bound sprinters, body builders and other strength athletes. But ask any of the top 10 finishers in the Olympic marathon,...
At most gyms you see, trainers seem to be doing the same old, tired, typical exercises. These are also the trainers who complain about the fact that they’re not making any gains. Of course, the...
We’ve all experienced it…the annoying individual in the gym yelling loudly as they try to push out the last few reps of each set. Well a new study has provided good evidence that this subconscious...
When you break down a typical professional soccer match on a macro level, its consists of players running anywhere between 8-12 km per game, but on a micro level, it’s the limited short...
Endurance training approaches have traditionally centered on one of three models: 1) Threshold Training, 2) High Volume Training, and 3) High-Intensity Training. Most of these are relatively well know
September is finals football time, which probably explains why the current special September issue of the International Journal of Sports Physiology and Performance contains an array of studies...
Is it better to perform your strength and power training together in the one session (complex training) or on separate/alternate days (compound training)?
Ask most exercise scientists today whether the body burns any appreciable amount of fat during high intensity exercise and most will tell you it’s next to nothing. But a study just released is set to
Most experienced strength trainers will tell you if you want to gain size then you need to employ higher reps (i.e. 10-12), whereas if strength gain is your primary goal then you need to be...
Basic human nature dictates that when presented with multiple means of achieving a particular end, individuals invariably chose the option that seems most easy, takes the least time or requires...
Ramadan fasting, one of the five pillars of Islam occurs during the 9th lunar month of the Islamic calendar1. Throughout this holy month, Muslims are allowed to eat and drink only between the...
There’s little doubt that weight training plays a crucial role in the strength and conditioning of Olympic sprint track cyclists’ who are known so well for their incredibly huge legs.  But its less...
There’s plenty of reasons people cite for not getting to the gym. It can be something as simple as too costly or even the time and hassle it takes to get to the gym. For this reason, researchers...
It can be difficult to choose and settle on a workout regime, because there's so much conflicting information out there. One of the questions that stumps people as they progress through their...
Dynamic stretching is a new form of stretching rapidly gaining in popularity due to its proven benefits for performance (both explosive and endurance). Brazilian soccer is just one example of a...
While it is generally believed that a bit of exercise can help with a good night’s sleep, there is a surprising lack of research looking at whether this is true when it comes to resistance...
The squat is arguably one of the best if not the definitive exercise for any serious trainer. Due to its movement pattern, many trainers are warned however about the dangers of squatting past 90...
Skinny African’s & Ethiopians runners are not the average people you expect to see in your local gym. But is that because weight training is detrimental to their running performance? Well yes and...
Weight loss is often described as journey, with the attainment of the goal weight seen as the end of this journey. Unfortunately this way of looking at things fails to take into account the...
Researchers from the prestigious Collingwood Football Club and Victorian University are one of the pioneers leading the way in studying the numerous applications of the cost-effective and highly...
You’re not happy. It’s understandable. You’ve been spending your hard-earned cash on your gym membership and not to mention the sweat and tears you’ve been putting in. But you’re just not losing...
In the gym everything is controlled. The number of sets, amount of weight, speed of contraction/extension, number of exercises and so on. But on the playing field – it’s a different ball game...
Reasons for not being able to build muscle are many. They vary from anywhere between nutrition, training, to genetics. This is a list of top reasons why you may not be building muscle and potential...
If you've ever tried to lose weight, you've probably had a lot of people trying to tell you the best way to do it, and there's a good chance you've heard people talking about fasted...
Lots of people want to build significant amounts of muscle, but there are a lot of different and conflicting bits of information around. For a beginner, this can be extremely confusing when it comes..
The push up: it’s one of the most classic exercises for strengthening the upper body, but can it really match it with the mighty bench press when it comes to strength development? That’s the...
Watching your average 65+ year old pumping out his sets out at the gym in hast is not your average sight – most will agree. But brand new research out of the Clinical Exercise Research Center...
What is the central mechanism governing fatigue when exercising? That’s a hot topic in exercise science at the moment and one for which a few theories exist. The most recent study contributing to...
Resistance bands are an increasingly popular form of resistance training, with key benefits being that is cheap, portable and functional. But what are some key exercises that one can perform using res
Good exercise programming is the difference between making solid gains and injuring yourself. Although it’s easy to find a great program for free on the internet these days, there’s nothing better...
After discovering that the hexagonal barbell squat is best for power, Irish researchers recently set about determining the optimal weight load for producing maximum power in professional rugby players
One of the greatest challenges for coaches, competitive athletes and even novice trainers is how to best tailor training load so as to optimise training adaptations and ultimately performance....
Do you find yourself at the gym sometimes, lifting the same weight, for the same amount of reps and sets and feeling like there’s just no way this is going to get any easier? Which is frustrating...
Vertical jump capacity is a common measure used to assess power ability in a number of sports. Moreover, the vertical jump itself is frequently used together with other explosive body weight...
If you’re clueless, the gym can be a dangerous place. But even if you’ve been training for a while now, more than likely you would have been injured in some way shape or form when at the gym....
When it comes to most competitive sports, speed and strength are two of the most sought-after physical qualities in athletics. Funnily enough these qualities have traditionally been trained...
If you regularly attend the gym or prefer a bit of endurance exercise, it’s highly probable that you’ve heard of the concept of high intensity exercise (HIT) or high intensity intermittent...
More than anything, most guys want to know how to get bigger and more defined, so that they can resemble the fitness models and physique competitors that you so often see in the media. They want...
Elastic resistance bands have typically been use in rehabilitation, however, nowadays their use is more widespread with applications such as speed and agility training, strength and conditioning,...
Strength training has gone through somewhat of a periodization pandemonium in recent years with the advent of studies showing certain periodization schemes can produce superior gains in...
With more choice in compression garments than ever before, it’s good to see some research validating their efficacy for strength recovery following weight training. The study in question was...
Many people's exercise regimes are a combination of both strength and endurance activities. This is referred to as "concurrent training" and it is useful for many reasons. Not only does this type...
Aerobic exercise and resistance exercise both have their respective merits. While there are some that love one and hate the other, many individuals incorporate both modes of exercise into the...
Could something as simple as a regular 5-minute cold shower be an effective tool for fat loss? Sounds too good to be true – but you might be surprised to learn that there is a surprising amount...
A guy might lift every day, he might get massive, he might even start to intimidate other people a little (hopefully with his size and not his personality!), but there's still one thing in...
Work hard, get huge. Sounds easy, right? Unfortunately, as some people discover, when riding high on motivation and buoyed up by the excitement of a new workout regime, this is not always the...
It’s the question that almost everyone wants an answer to. Whether you pound the pavement or pump iron, burning some extra fat during your workout is a desirably aim for almost anyone. With the...
Body Weight Training is a form of strength training that doesn't use any form of free or machine weights, simply the weight of your own body. There are many myths and ideas surrounding the use of...
Bodybuilding is particularly difficult for those guys with an ectomorph body type. With a naturally raging metabolism, they find it difficult to put on fat, let alone muscle. Their bone structure ...
So you've decided you'd like to start lifting weights. Congratulations! You've taken the first step towards being fitter and healthier, slimmer, stronger and...
Crossfit might be one of the most popular and controversial exercise regimes out there at the moment, and there is a lack of middle ground between fierce detractors and loyal devotees. Crossfit has...
Thankfully there has been a massive increase in the number of women who lift weights. More and more people are gaining the health and fat loss benefits...
In the never ending quest to go further, faster, harder, longer etc, scientists are forever looking at new methods of training, diet and supplementation. One particular model/theory that has...
Although women are overall less strong than men, they actually have the same muscle strength per pound – they just have less of it. In addition, the quality of their lifts can be equal to men, the...
It’s a popular pursuit and one that’s been heavily studied, but is getting stronger just the same as getting bigger? Certainly not! Exercise physiology research has proven over and over again...
Touted as the “Best Thermogenic Ever Created”, EHPLabs new fat loss supplement is aimed at promoting a new level of fat burning or what they term as “Hyper-Lipolysis”. So is Oxyshred the messiah...
Are you going nuts because you’re injured and can’t train? Depending on your injury you may have been told by your physical therapist that you can’t put excessive stress on...
Partial reps are reps during which the weight is not lifted through the entire range of movement (ROM) of the joint. For example, during a bench press, the bar is only brought down half way, instead..
Laser therapy or phototherapy is the latest therapy under the spotlight for its potential to enhance recovery, prevent injuries and improve performance. Laser therapy adds to the growing list of...
In recent years, researchers have discovered that the elderly not only require a different approach to their protein intake but also to their weight training if they want to maximally stimulate muscle
What is the linking point between you and your weights? For the vast majority, it is your hands. In many instances amateur bodybuilders and athletes forget about the only thing that separates them...
It seems almost inevitable that injuries happen when we exercise or play sport, and the harder we go, the more likely we are to get injured. I'm pretty sure everyone's fairly familiar with good...
Tabata Training or the Tabata Interval has over the past decade gained massive popularity as a training style or method to increase both aerobic and anaerobic fitness. A favourite...
Regardless of whether you’re a bodybuilder or a strength athlete, sometimes plateaus happen. This may be due to a variety of reasons including genetics, nutrition, and/or technique to name a few....
There's no doubting the popularity of compression garments in a range of sports, but is there any actual scientific evidence showing they improve recovery and/or performance? You betcha there is...
There has been a lot of attention on the idea of nutrient timing over the past decade or so and how it might be able to offer ergogenic benefits over that of the actual supplements themselves....
Enhancing Your Performance Athletes and bodybuilders are always looking for new ways to enhance their performance. After all, a shaved millisecond or an extra kilo of muscle could mean the...
This article will briefly outline the anatomy of the calf and its biomechanical role in the skeletal muscle system. It will also cover training the calf muscles from a bodybuilding perspective...