5 Pieces of Horse Droppings I Used To Believe

If you've read my site at all you may be familiar with some this all ready.  However, I wasn't always the incredibly smart gentleman who stands before you.  I, like you, am constantly learning.  Deleting things that don't work from my mental inventory and adding new tidbits of information for me to test on clients and myself.  Here is a small sampling of 5 things I held as high as the Pope holds the word of God.   This blog post will discuss my thought processes of why I believed said "fact," and what occurred in order for me to challenge these truths.   1. Nutrient Timing For so many years I was fed this crap and ate it all up.  If I didn't eat before training I'd have fodder…
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How To Not Get Strong

If you've read Anti-fragile by Nassim Taleb, you will know that the last article or two I have written have actually been partly inspired by what I've learned in his book.  He talks about via negativa, which is a theological way of looking at what is good/desirable/positive by examining what something is not.  I'd like to discuss the steps one could take to the path of weakness (with reasons of course), so you can be sure to avoid these steps to get strong.   1. Don't lift heavy weights.  Weak people stick with light weights.  Getting strong means getting jacked.  Being a jacked guy is out right now (see Bieber) and girls will turn into boydbuilders if they lift anything over 5 pounds (true story).   2. Never lift below 20 reps.  Lifting…
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Ego Depletion, Willpower, and Food (addiction?)

[caption id="attachment_1066" align="alignleft" width="300"] Dat Willpower.[/caption] I'm currently reading a very interesting book that doesn't really have much to do with fitness.  It's called The Self Illusion by Bruce Hood.  I came over a very interesting sub chapter that talked specifically about ego depletion, I have heard of this term before somewhere, but never got a chance to really explore any of the research based around it.   Brain-Muscle You may have heard the current cliche 'the brain is like a muscle.'  It technically isn't (as it's made as fat), but in terms of physiology, both muscles and the brain run from glucose.  So the brain, like muscles, only have a certain amount of output to give out before succumbing to fatigue.  This has been researched in the field of addiction.…
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Guru’s, Arguing, and Biases.

This is something that was on my mind and I felt like writing my feelings down as one or two people may find them entertaining.  Many people in the fitness industry enjoy taking a firm stance on their beliefs.  Whether that be "no one should ever do dips," "don't eat fructose," "don't eat less than 6 times per day." Their Procrustean bed seems very comfortable.   One can go on pubmed and search for whatever they want to prove their point, simple confirmation bias.  Even without reading research, everyone suffers from confirmation bias.  If you want to find a study that concludes "training >4x per week led to an increased chance of overtraining syndrome," I'm sure you could find something.  As a matter of fact, I just typed in "training…
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A Quick Guide to Squatting Daily (Or Just More Frequently)

  I've written quite a bit about squatting frequently, but I haven't really covered much of the specifics of how to implement squatting daily (or just more frequently) over a time period.  Going from squatting once per week, to 7 days a week is a reasonably large shock to your system.  It definitely can be done, but some degree of moderation is needed in order to not feel like a a piece of 'used' gum on the bottom of someones shoe.  This guide will show you a few steps you can take in order to squat daily.  From here on out I will refer to squatting daily as merely squatting no less than 3x/week.  Most people would be in shock and awe if you told them you squatted heavy 3x/week,…
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Strempf: Intensity and Volume.

Perhaps you are new to the game of lifting heavy shit.  You've seen some programs which culminate in one all-out set, and other which call for multiple sets with sub-maximal weights.  Why are people using two seemingly different methods to add strength and size?  This article will help explain the differences of using intensity and volume in a training program, and allow you to get a better understanding of how each can be used properly to gain said size and strength.   Intensity When most people think of intensity they think of the literal definition of it: the quality or state of being intense.  So the way most people construe intensity when it comes to a training program is how hard a set is to come to completion.  For instance, if Powerlifter…
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Glycemic Index Woes

The glycemic index has been a popular tool for years.  Yet a fair amount of research has revealed significant holes in it's utility.  Can the GI be trusted to aid in actually controlling your blood sugar?  I won't cover how this effects body composition because you know my stance on this subject. (TL;DR carbs are no more fattening than fats or protein) I shall cover 2 main issues with the GI. How do foods with varying GI’s affect the glycemic response? How accurate is the GI?   GI and Glucose Stuff I came over a new study that examined the glycemic response to fast and slow digesting carbohydrates.  A fast digesting carbohydrate, according to the GI will result in a large glycemic response.  A slow digesting carbohydrate, according to the…
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My First Powerlifting Meet

Perhaps some of my readers have above average strength, and you want to showcase your talents in competition?  Well powerlifting is where you'd probably be best off doing this, unless you lift crazy heavy, odd shaped objects (which would make strongman you sport of choice)  I'll discuss my first meet, as well as the little things that can provide you with somewhat of an edge if you decide to compete at some point. I got to the meet way too early because of a registering mess up on my part.  Live an learn.  It's probably a good idea to still get there a little early, so you can load up on carbs and get your weight up a bit before the action begins.  I didn't eat too much, but I…
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5 Things I’ve Learned in 2012

I've never really wrote one of these before so I'm giving it a shot.  I know you will find these points very interesting.  You will also be able to walk away with some information that might help you reach your goals quicker.  Read on...   1. Carbs are king when it comes to weight gain, size gains, and strength gains. If you are looking to gain weight you need to consume carbohydrates.  Paul Carter at Lift-Run-Bang talks about this consistently and I completely agree on this.  No bodybuilder or large person that you or I have ever seen did so without eating carbohydrates.  I'm sorry if I insulted the Paleo's who read this (of which there is probably 1), but it's true. [caption id="attachment_959" align="alignleft" width="300"] Current and Former NFL Superstars.…
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Kre-Alkalyn Or Creatine Monohydrate… FTW?

For those of you wondering what FTW means: for the win.  Now that we have that important tidbit out of the way let's discuss if it's worth it for you to spend exorbitant amounts of your hard earned cash on Kre-Alkalyn (KA) or stick with the tried and true Creatine Monohydrate (CMr).  This won't be an introductory piece on what creatine does. If you are interested in learning more about dosing read this.  If you are a newbie to training and are flirting with the notion of creatine use then read this.   The trustworthy supplement companies have made the claim that KA has the same effect as CMr, but can be taken at a lower dose.  It also has fewer side effects!  Due to these reasons, it costs a…
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