TRAINING AND NUTRITION RSS



5 Common Muscle-Building Myths

When scrolling through internet websites or other social media platforms, it can be easy to come across information that leaves you asking questions. Here are FIVE common muscle-building myths that aren’t necessarily true that require shedding some light on, let’s take a look! MYTH 1: Heavy weight, low reps for size; light weight, high reps for cutting REALITY: When it comes to putting on muscular size, you want to put your body in a position to break down muscle fibers. Commonly, this hypertrophy occurs at the 10-12 rep range and moderate to heavy weight, so that part is true in the myth. However, when it comes to cutting, you do not need to perform light weight and high reps, at...

Continue reading



How Your Warm-Up is Slowing Down Gains

This article was written and shared by Ben Lawson, ISSA CPT and Owner of Lawless Fitness When I ask people why they warm-up the number one response is, “to prevent injury”. Although that’s a positive side effect of an effective warm-up, there is so much more to it than that. The problem is when I talk about mobility or warming up properly I lose the bodybuilders, most power-lifters, cross-fitters and all the gym bros. Most will tune out and file this in the woo-woo hipster fitness crowd who can’t stop talking about Ayahuasca retreats, Paleo, Keto or the latest CBD product. Because lets face it the bulk of those tuning in are 20 something year olds who never get injured...

Continue reading



Stop Doing These 10 Things in the Gym!

Welcome to my top 10 things you should stop doing in order to maximize your muscle gains. Let’s jump in shall we?Skipping the Warm-up This is probably a no-brainer to the seasoned athlete, but to the beginner it may just be an item of uncertainty. Why should you warm up and what should you do? You should warm up the muscles you are going to train during your next workout. For instance, if you are planning to go heavy on bench press, ensuring your shoulders/rotator cuff are warmed up will help prevent injury and poor form. Don’t skip the warm-ups – if you have questions, just ask! We love sharing with you all! Using momentum to lift Momentum is NOT...

Continue reading



Optimizing Sarcoplasmic Hypertrophy

Today we are talking briefly on what is and how to optimize sarcoplasmic hypertrophy. My hopes are to educate you on what it is and why it is important for shaping your physique! What is sarcoplasmic hypertrophy? “Sarcoplasmic” refers to the sarcoplasm, or fluid, inside your cells; whereas, “hypertrophy” refers to increase in muscle SIZE. Put those two together you get an increase in muscle size due to an influx or increase in sarcoplasm in the muscle. In short, sarcoplasmic hypertrophy is the perfect way to make a muscle appear fuller and increase in SIZE; Imagine a balloon filling up with water, expanding the diameter in the process. The balloon resembles your muscle and the water conveys how the sarcoplasmic...

Continue reading



In Short, We Changed the Plan

BOOM! Your pumped up, veins are poppin’, your head is about to explode from the double-scoop you took straight to the head, your music is blarin’ and you don’t know what that new sound is you’re seeing; all of sudden you step into the gym and SH!T, you suddenly don’t feel like hitting the weight anymore. Maybe you do one or two reps and think, “Today isn’t the day.” Ever happen to you? Yeah, same here. The other day actually. "I was pretty pissed because I have goals and I just couldn’t motivate myself." My wife, brother, and I were all excited to hit the gym but once we got there not a SINGLE one of us were feeling it....

Continue reading