Welcome back to my Strength Training For Women series. This time we will take a closer look on how to apply the gender differences I discussed in Part I of this series. I am happy you came back to learn how to build muscles. It’s a great decision to get stronger, build up, improve and stop the mindset of “becoming less”: eating less, exercising in a less “manly” way, exhausting yourself less. Now it’s time to grow! Continue reading “Strength Training For Women – Part II”
In this part of my Strength Training For Women series, I will cover the scientific basics of muscle building for women, make some clarifications on the role of testosterone and discuss the main differences between men and women when it comes to strength improvements and muscle building. Why? Because I have enough of weak, frail women. I want women to be healthy and strong! Continue reading “Strength Training For Women – Part 1”
Why Exercise Variation Isn’t Always Optimal
During our long flight from Vienna to Tokyo I’ve got a bunch of downloadable magazines for free. Of course I’ve taken some of the fitness related ones even if they are often full of bro-science (=not evidence based crap), but they are a good inspiration for writing blog posts though. One of them was looking really nice: it had a really strong looking woman on the cover, instead of just one of the pretty & skinny girls. I started reading the training and coaching philosophy of this apparently “evidence-based” lady and my jaw dropped as the words “muscle confusion” (=constantly changing the exercises in your training plan) as driver for muscle growth were used. Well -spoiler alert- the opposite of muscle confusion is rather a driver for hypertrophy. Let’s see why and where variation may or may not make sense.
Continue reading “Be Boring, Get Shredded – Part 2”
If you step into a good gym, it is quite possible to get overwhelmed by countless possibilities to train. Different machines, barbells, dumbbells, kettlebells, bodyweight exercises, there is much to choose from and you have to select an exercise for your training program. What makes a good exercise? What is “the best” exercise to grow your chest/booty/biceps? Read on to make an informed decision the next time you hit the gym! Continue reading “What Makes A Good Exercise?”
The idea of repetition ranges is pretty old, dating back at least to the ’50s. It’s the concept that training with certain weights and therefore repetitions elicits different adaptations like strength, muscle building and endurance. And on the first glance this makes perfect sense, as you get better at what you train. But if you followed the fitness industry for some time, you find conflicting ideas of what makes muscle grow the fastest. So grab a protein shake, put on the “Conan” soundtrack and let’s have a closer look. Continue reading “The Hypertrophy Range Myth”
Will rounding your back kill you?
Posture and form for everyday movements and during exercise got a lot of attention over the last years. Depending on whom you listen, you get a wide array of statements. From “it doesn’t matter” to “don’t do this, you will die” you will find someone from each camp defending his beliefs almost religiously. I want to give you a quick and easy understandable summary of what science has to say about the controversial topic of flexing your lumbar spine. Continue reading “To Flex Or Not To Flex: Keeping Your Spine Healthy”
A case for being ego-centered.
I got into the iron game through Crossfit training and I enjoyed the atmosphere of competition and community for a long time to come. However, I can remember many unpleasant situations where I would compare myself to others. In fact this is even encouraged in Crossfit as almost every box has a white board where members document the kilos they lifted or the time they needed to complete a workout. Nevertheless, staring at the white board and only wondering if you will ever be that strong, will not make you stronger. Continue reading “Stop Comparing Yourself To Others”