Blog – TNT Strength

The Truth About "Slow Reps" — And Why Most People Get This Wrong

Mon, 27 Apr 2026 00:00:00 GMT

Estimated Read Time: 6–7 minutes

TL;DR

Mechanical tension drives strength and muscle growth
Tension comes from effort and load, not slow movement
The goal is intent to move explosively, not artificially slow reps
If the rep is slow, it should be because it has to be, not because you made it that way

Oakland, Rockridge, and North Berkeley… Let's Have a Real Conversation

Walk into almost any gym—from Rockridge to North Berkeley—and you'll hear it:

"Explode!"
"Drive it!"
"Up fast!"

And then you see it.

Weights getting dropped instead of lowered.
Bodies bouncing at the bottom like a trampoline.
Momentum doing the work while the muscle just tags along for the ride.

It looks powerful. It feels athletic.
It's also missing the point entirely.

What Actually Builds Muscle (And Strength)

Let's bring this back to reality.

Muscle doesn't care how explosive it looks.
It doesn't care how fast you throw the weight.
It doesn't care about the theatrics, the noise, or the ego behind the rep.

Muscle responds to one thing—and one thing only:

Tension it can't escape.

Not momentum.
Not gravity doing half the work.
Not a rebound out of the bottom.

Controlled, continuous, inescapable tension—applied from start to finish of the set.

That's the stimulus.

Mechanical tension

That's the force produced inside the muscle when it's forced to contract against resistance.

And that tension is what triggers the biological cascade that leads to growth.

The Lie About "Slow Reps"

Here's where things go sideways.

Somewhere along the way, people started believing:

"If I move slower, I create more tension."

That's not how this works.

You don't create tension by moving slow.

You create tension by:

Lifting something challenging
And trying to move it with maximum effort

Intent vs Reality

This is the distinction that changes everything.

What you should be doing:

Trying to move the weight as forcefully as possible

What actually happens:

The weight moves slowly anyway

Why?

Because it's heavy.

The TAKU Standard

At TNT Strength, —and we don't coach reckless, momentum-driven reps masquerading as intensity either.

We coach control under pressure.

Every inch of the rep is owned.
No dropping into the bottom.
No bouncing out of it.
No throwing the weight and hoping momentum finishes the job.

But make no mistake—there's intent behind every movement.

Not reckless speed. Not wasted motion.

Controlled reps… powered with relentless intent.

That means:

You control the weight
You maintain position
But you drive it like it matters

Why "Easy Slow" Doesn't Work

Let's be honest.

Most people doing slow reps aren't training harder.

They're training easier.

Less load
Less force
Less recruitment

And ultimately…

Less result

Very slow reps can actually reduce the effectiveness of training if they limit motor unit recruitment.

What Actually Happens in a Hard Set

When you train correctly:

Early reps feel controlled
Mid reps get challenging
Final reps?

Everything slows down.

Not because you chose it…

Because your body is running out of options.

That's where:

High-threshold motor units are recruited
Maximum tension is achieved
Adaptation actually happens

Machines vs Free Weights — The TNT Advantage

At TNT Strength, especially here in the East Bay, we consider ourselves "Tool Agnostic". However we do often lean heavily into high-quality machines.

Why?

Because they allow us to:

Remove balance limitations
Reduce injury risk
Push closer to true muscular failure

Free weights still matter—but machines allow us to go where results actually live:

Deep, safe, high-effort training

The Real Goal

The goal is not to look good training.

The goal is to create a stimulus your body cannot ignore.

And that comes from:

Effort
Load
Intent

Not theatrics.

A Simple Standard to Remember

Next time you train, ask yourself:

"Am I trying to move this weight… or am I just moving it?"

Because those are two completely different outcomes.

TAKU's NOTE:

If the weight is moving slowly because you chose to go slow…

You're missing it.

If the weight is moving slowly because you're giving everything you've got…

Now you're training.

FAQ

Do slow reps build muscle?

They can—but only if effort is high. Slow reps alone are not the driver of growth.

Should I try to lift explosively?

Yes. The intent should always be high—even if the bar moves slowly.

Is time under tension important?

It matters—but it's secondary to force production and effort.

Are machines better than free weights?

Not universally—but for safely achieving high effort and fatigue, machines are incredibly effective.

Do I need to train to failure?

For maximizing recruitment—especially with moderate or light loads—getting as close to failure as possible is critical.

References

Brad Schoenfeld (2010). The Mechanisms of Muscle Hypertrophy and Their Application to Resistance Training. Journal of Strength and Conditioning Research
Exercise Physiology literature review on resistance training variables and hypertrophy
Research on mechanical tension and motor unit recruitment in resistance training

To Squat or Not to Squat: A TNT Strength Reality Check

Mon, 20 Apr 2026 12:15:11 GMT

Estimated Time to Read: 5–6 minutes

⚡ TL;DR

The squat isn't mandatory. It's a tool—not a requirement. For most people, especially adults training for health and longevity in Oakland's Rockridge and North Berkeley areas, well-designed machines like the leg press or Brilliantly designed Nautilus Duo-Squat can build stronger legs more safely and efficiently—without beating up your spine.

The Myth of the "King of All Lifts"

Somewhere along the way, the barbell squat got crowned the "king."

Let's pump the brakes.

The barbell itself has only been around since the early 1900s. It's a tool. A good one—but still just a tool. Not a sacred rite of passage. Not a requirement for building strong, capable legs.

At TNT Strength here in Oakland's Rockridge / North Berkeley community, we don't worship tools—we evaluate outcomes.

What Actually Matters: The Movement

The squat pattern? Absolutely valuable.

It's a multi-joint movement involving:

Hips
Knees
Ankles

That's where the benefit lies.

But here's the problem…

When you perform a barbell squat, the load sits on your spine. Now the exercise is no longer just about training your legs—it becomes a full-body stability challenge where the lower back often becomes the limiting factor.

And that's where things go sideways.

The Weak Link Problem

Your hips and legs are incredibly strong.

Your lower back? Not designed to be the bottleneck.

In a traditional squat:

The spine is vertically loaded
Fatigue often shows up in the low back first
Technique breaks down under fatigue
Injury risk goes up—especially for taller lifters or aging athletes

You'll often see:

Forward lean
Partial range of motion
Compensations that defeat the purpose

At that point, are we really training the legs… or just surviving the set?

A Smarter Approach: Remove the Limiting Factor

At TNT Strength, we ask a simple question:

Enter the leg press.

A well-designed leg press:

Removes spinal compression
Stabilizes the torso
Allows deeper, controlled range of motion
Keeps knees tracking safely over the ankles
Lets you train closer to true muscular fatigue

Translation:
More stimulus to the legs. Less unnecessary risk to the spine.

"But What About Functional Training?"

Let's clear this up.

"Functional" means it does what you need it to do.

If your goal is:

Build muscle
Increase strength
Stay pain-free
Maintain independence

Then the most "functional" exercise is the one that gets you there safely and consistently.

For most adults training in Rockridge, North Berkeley, and the greater Oakland area, that's not a max-effort barbell squat.

Are Squats Bad? No.

Let's be clear:

If you:

Love squatting
Compete in powerlifting
Have great mechanics
Stay pain-free

Then squat.

No problem.

But let's kill the idea that:

You don't.

Not even close.

The Real Goal: Stimulus Without Stupidity

The body responds to progressive resistance, not tradition.

Whether it's:

Leg press
Belt squat
Hack squat
Split squat variations

If you can:

Load it progressively
Control the movement
Train to meaningful fatigue

You're in business.

TAKU's NOTE

After decades of coaching—from everyday clients in Oakland to elite athletes around the world—I can tell you this:

The best exercise is the one that delivers results with the least risk.

For most people?

That's not the barbell squat.

It's a smarter, more controlled lower body movement that:
— Eliminates weak links
— Protects the spine
— Maximizes muscular output

Frequently Asked Questions

Do I need to squat to build strong legs?

No. Strength is built through progressive resistance. The squat is one option—not a requirement.

Is the leg press "cheating"?

No. It's a tool that removes unnecessary limitations so you can better target the legs.

Are barbell squats dangerous?

Not inherently—but they carry higher risk under fatigue, especially for:

Older adults
Taller individuals
Those with back issues

What's better for longevity: squats or machines?

For most people, machines win due to:

Stability
Lower injury risk
Better fatigue management

What do you recommend at TNT Strength in Oakland?

We prioritize:

Safety
Efficiency
Progressive overload

That usually means machine-based lower body training, tailored to the individual.

References

Schoenfeld, B.J. (2010). The mechanisms of muscle hypertrophy and their application to resistance training. Journal of Strength and Conditioning Research.
Fisher, J., Steele, J., & Smith, D. (2017). High- vs low-load resistance training: Implications for muscle hypertrophy. Sports Medicine.
Steele, J. et al. (2014). Resistance training to momentary failure improves strength outcomes. Journal of Sports Medicine.
McGill, S.M. (2007). Low back disorders: Evidence-based prevention and rehabilitation. Human Kinetics.
Contreras, B. et al. (2016). A comparison of gluteus maximus activation between barbell squat and machine-based movements. Journal of Applied Biomechanics.

If you're training in Oakland, Rockridge, or North Berkeley and want to get stronger without beating up your joints, you don't need more tradition…

You need better strategy.

Truth. Not Trends.

Is a Calorie Just a Calorie? Why Metabolism, Hormones, and Real Food Matter More Than Math

Mon, 13 Apr 2026 12:45:07 GMT

⏱ Estimated reading time: 9–11 minutes | By Liam "TAKU" Bauer

TL;DR — Key Takeaways

A calorie is a lab measurement, not a prediction of what your body will do with food
Protein, fats, and carbohydrates all affect metabolism differently
Hormones—especially insulin—determine whether energy is burned, stored, or wasted
Hunger management matters more than calorie obsession
Prioritizing protein, healthy fats, and controlled carbohydrates creates sustainable fat loss

The Problem With "A Calorie Is a Calorie"

We've all heard it.

Usually said with confidence.
Often used to shut down deeper discussion.

"A calorie is a calorie."

In a laboratory, that statement is technically true.

In the human body, it is dangerously incomplete.

A calorie is simply a unit of heat energy—the amount required to raise water one degree Celsius. Burn food in a lab and you can measure its energy output.

But the body is not a "Bunsen burner" lab flame.

It is a dynamic, hormone-driven, adaptive system.

And that means the way your body handles calories depends less on textbook thermodynamics and far more on:

digestion cost
hormonal response
fuel partitioning
metabolic rate
satiety
muscle preservation

This is why the same number of calories from different foods can produce wildly different results in body composition and metabolic health.

The Thermic Effect Changes the Equation

Every time you eat, metabolism rises.

Digesting, absorbing, and processing food requires energy. This is known as the Thermic Effect of Food (TEF) [1].

But all foods do not create the same thermic response.

Protein produces the highest thermic effect
Carbohydrates are moderate
Fat is lowest

This means protein not only supports muscle and recovery—it also costs your body more energy to process.

So even when two foods contain the same calories on paper, the net usable energy may be very different.

That alone dismantles the simplistic "calorie is a calorie" argument.

Protein Is Not "Fuel"*

Protein should almost never be viewed as an energy source.

Carbohydrates and fats are the body's preferred fuels. Protein's primary jobs are:

tissue repair
muscle maintenance
enzyme production
hormone support

*Yes, protein can be converted into glucose when needed, but this is metabolically expensive and inefficient [3].

Which once again proves the point:

The body does not treat all calories equally.

Hormones Decide the Fate of Calories

The biggest failure of calorie-only thinking is that it ignores hormones.

Most importantly:

insulin.

Insulin tells the body what to do with incoming energy.

This is why food quality and carbohydrate control matter so much in real-world fat loss.

Calories tell us quantity.

Hormones determine destiny.

Ketones and the "Wasted Energy" Nobody Counts

When insulin remains low through fasting or lower-carbohydrate eating, the liver continues converting fat into ketones.

Ketones are fascinating because they introduce something calorie math rarely acknowledges:

energy loss.

Ketones can be:

used for fuel
breathed out
excreted in urine

That means some of the energy from stored fat is literally lost.

Not stored.
Not burned conventionally.
Simply wasted.

Good luck logging that into a calorie tracker.

Why "Eat Less, Move More" Often Fails in the Real World

Here's the problem with the traditional fat-loss advice:

It is built around creating hunger.

Think about what most diets tell people to do:

slash calories
add extra cardio
ignore appetite
repeat daily

From a mathematical standpoint, that creates a deficit.

From a biological standpoint, it creates:

rising hunger
falling energy
poor recovery
reduced training performance
higher risk of muscle loss

Eventually, most people cave.

Not because they lack discipline.

Because the strategy itself creates the exact physiology that makes adherence nearly impossible.

At some point, hunger wins.

And hunger always wins when the plan is built on fighting biology instead of working with it.

The TNT Strength Fat-Loss Strategy: Build Satiety First

At TNT Strength, the first rule of sustainable fat loss is simple:

control hunger before you chase calories.

Because once hunger is under control, consistency becomes realistic.

Protein First

Protein is the anchor of every successful body composition plan.

It:

raises thermic effect
protects lean mass
supports recovery
dramatically improves satiety

If muscle matters, protein leads.

Healthy Fats for Staying Power

Healthy fats help meals last.

They slow digestion, stabilize energy, and prevent the "I'm starving again in an hour" problem that destroys most diets.

Satisfaction is a compliance tool.

Controlled Carbohydrates

Carbohydrates should be strategic.

The right amount for the right person at the right time.

When carbs are intentional instead of automatic, people often notice:

steadier energy
fewer cravings
improved insulin control
easier adherence

This is how nutrition starts supporting fat loss instead of sabotaging it.

The Better Question Than "How Many Calories?"

The wrong question is:

"How few calories can I survive on?"

The better question is:

"How can I eat in a way that keeps me full, preserves muscle, and supports training?"

That shift changes everything.

Because sustainable fat loss comes from:

lower hunger
better recovery
preserved lean mass
stronger metabolism
repeatable habits

Not suffering.

Not starvation.

Not endless calorie math.

TAKU's NOTE

Trying to improve body composition through perfect calorie reckoning is usually a dead end.

A better strategy is to focus on what food does to:

hormones
hunger
metabolic rate
muscle retention
recovery

Build meals around:

high-quality protein
healthy fats
controlled carbohydrates

Do that consistently, and fat loss becomes far more sustainable than simply eating less and moving more.

At TNT Strength, we don't chase starvation.

We support metabolism, preserve muscle, and let satiety drive long-term consistency.

That's how real body composition change happens.

FAQ

References

Calcagno et al. (2019) The Thermic Effect of Food: A Review
Sutton et al. (2016) Dietary protein and TEF
Cahill (2006) Fuel metabolism in starvation
Azevedo et al. (2013) Effects of intermittent fasting on metabolism
Ebbeling et al. (2018) Low carbohydrate diet and energy expenditure

This article is for informational and educational purposes only. It is not intended as medical advice, diagnosis, or treatment. Always consult a qualified healthcare professional regarding individual health decisions.

Strength First: Why Getting Strong Solves Almost Everything

Mon, 06 Apr 2026 12:00:27 GMT

Estimated Read Time: 7 minutes

TL;DR

If your goal is fat loss, muscle gain, better balance, improved mobility, athletic performance, or simply aging well , the smartest strategy is surprisingly simple: train for strength first .

Strength training drives improvements in muscle mass, body composition, metabolic health, balance, and physical function . When you prioritize getting stronger, many of the outcomes people chase separately—fat loss, better posture, improved mobility, and a better-looking physique—often occur automatically as side effects of strength.

At TNT Strength in Oakland and North Berkeley , this is the foundation of everything we do.

The Biggest Mistake Most People Make With Exercise

Walk into almost any gym and you'll see people chasing outcomes instead of causes.

They want to:

Lose fat
Look better
Improve mobility
Increase athletic performance
Feel healthier

So they jump from program to program trying to solve each problem separately.

More cardio for fat loss.
More stretching for mobility.
More balance drills for stability.
More circuits for conditioning.

But here's the truth:

Most of those outcomes improve automatically when strength improves.

Strength is the foundation of physical capability . When strength goes up, a lot of other things come along for the ride.

Strength Is the Master Adaptation

Your body adapts to the demands placed on it. When you progressively challenge your muscles with resistance training, your body responds by becoming stronger and more capable .

Those adaptations include:

Increased muscle mass
Improved neuromuscular coordination
Greater bone density
Enhanced metabolic function
Improved joint stability

Research consistently shows that resistance training increases muscle strength and lean mass while reducing body fat and improving overall body composition .

In other words: Strength training doesn't just build muscle—it reshapes the entire body.

Fat Loss Happens More Easily

Many people think the best way to lose fat is endless cardio. But strength training changes the equation.

Resistance exercise helps:

Preserve lean muscle during weight loss
Increase fat loss
Improve metabolic efficiency

Meta-analyses show that adding resistance training to weight-loss programs increases fat loss while protecting muscle mass .

That matters because muscle is metabolically active tissue. The more lean muscle you carry, the easier it is to maintain a healthy body composition.

At TNT Strength in Oakland , we often see clients lose fat without spending hours doing cardio —simply by getting stronger.

Strength Improves Balance and Mobility

Here's something many people don't realize: balance and mobility are often strength problems in disguise.

Weak muscles cannot stabilize joints properly. When you get stronger:

Joints become more stable
Movement becomes more controlled
Balance improves naturally

Scientific reviews show that strength training significantly improves lower-body strength and postural balance , helping counteract functional decline and reduce injury risk.

In many cases, people don't need more stretching. They need stronger muscles controlling their joints.

Strength Makes You More Athletic

Athletic performance ultimately depends on one thing: Force production.

The ability to produce force—quickly and efficiently—is the basis of:

Running speed
Jump height
Punching power
Grappling strength
Endurance efficiency

Resistance training improves both neuromuscular coordination and force production , increasing maximal strength and torque output.

That's why nearly every serious athletic program—from Olympic training centers to college sports programs—places strength development at the center of performance training .

Strength Training Is the Best Anti-Aging Tool We Have

After age 30, adults begin to lose muscle mass in a process called sarcopenia .

If nothing is done to stop it, this leads to:

Reduced metabolism
Weakness
Loss of independence
Increased injury risk

Strength training directly counteracts this decline. Research shows resistance training can:

Increase lean muscle mass
Improve physical function
Reduce fat mass
Improve cardiovascular markers
Enhance overall functional independence in older adults

In simple terms: Strength training keeps you capable.

The TNT Strength Approach in Oakland and North Berkeley

At TNT Strength , we keep things simple. Instead of chasing dozens of fitness trends, we focus on one core objective:

Get stronger safely and progressively.

Our programs emphasize:

High-effort strength training
Efficient workouts
Progressive overload
Proper biomechanics
Recovery between sessions

Because when strength improves consistently, we almost always see improvements in:

Fat loss
Muscle tone
Mobility
Balance
Posture
Bone density
Athletic performance
Long-term health

Strength isn't just another fitness goal. It's the foundation that supports all the others.

Frequently Asked Questions

Is strength training better than cardio?

Both have benefits, but strength training drives improvements in muscle mass, metabolism, and functional capacity . Cardio can complement strength training, but strength should often be the foundation.

Will strength training make me bulky?

For most people, no. Building large amounts of muscle requires years of specialized training and high calorie intake . Most people simply become leaner, stronger, and more defined.

How often should I strength train?

Research suggests 2–3 sessions per week of progressive resistance training is sufficient to produce meaningful strength and health improvements.

Can older adults safely strength train?

Yes. In fact, it may be one of the most important activities for healthy aging , improving muscle mass, balance, bone density, and independence.

Do I need long workouts to get strong?

Not necessarily. Studies show even short resistance training sessions can stimulate significant strength and muscle improvements when performed consistently and with sufficient effort.

References

1. Strength Training Improves Balance
Effects of Resistance Exercise on Balance Ability: Systematic Review and Meta-Analysis of Randomized Controlled Trials:
https://pmc.ncbi.nlm.nih.gov/articles/PMC7697352/

2. Strength Training Improves Bone Density
Low Load, High Repetition Resistance Training Program Increases Bone Mineral Density in Untrained Adults:
https://pubmed.ncbi.nlm.nih.gov/26364686/

3. Strength Training Improves Athletic Performance
The Effect of Strength Training Methods on Middle-Distance and Long-Distance Runners' Athletic Performance: A Systematic Review with Meta-analysis:
https://link.springer.com/article/10.1007/s40279-024-02018-z

4. Strength Training Improves Body Composition
Effect of Resistance Circuit Training on Comprehensive Health Indicators in Older Adults: A Systematic Review and Meta-Analysis:
https://www.nature.com/articles/s41598-024-59386-9

For informational and educational purposes only. It is not intended to replace professional medical advice, diagnosis, or treatment.

Power Without the Risk: How Seniors Build Real-World Strength (Without Jumping or Throwing)

Mon, 30 Mar 2026 12:00:18 GMT

Estimated Read Time: 5–6 Minutes

TL;DR

Power = Force × Velocity — but most seniors should focus on the force side.
You don't need to jump, throw, or move fast to improve power.
Getting stronger safely improves real-world power: standing, climbing stairs, preventing falls.
Intent to move forcefully — even during slow reps — can train the nervous system effectively.
Controlled, high-effort strength training is the safest and most effective path to power for older adults.

The Power Problem

Say the word "power," and most people picture explosive movement — box jumps, sprinting, Olympic lifts.

That's fine...if you're 25 and built for it.

But for a 60-, 70-, or 80-year-old? That model breaks down fast.

The problem isn't that seniors can't train for power — it's that we've defined power training too narrowly.

Let's fix that.

Power Is Just an Equation

At its core:

Power = Force × Velocity

Most people obsess over the velocity side — moving fast.

But here's the reality: if velocity is limited (and for many seniors, it is), the smartest move is to improve force production .

Because if you increase force, you increase power — even if movement speed stays controlled.

Strength Is the Gateway to Power

For seniors, power shows up in everyday life:

Standing up from a chair
Catching yourself when you trip
Climbing stairs
Carrying groceries
Getting up off the ground

These are not "explosive gym movements."

They're force production tasks .

And the stronger you are, the more reserve capacity you have to perform them quickly and safely.

That's real-world power.

You Don't Need to Move Fast to Train Power

Here's the concept that changes everything:

You don't have to move fast to try to move fast.

Even during a slow, controlled repetition, you can apply maximal intent — trying to move the weight forcefully while maintaining control.

This does two important things:

Recruits more motor units
Improves rate of force development (RFD) — your ability to generate force quickly

All without the wear and tear of ballistic training.

Why "Explosive" Training Isn't Always the Answer

High-velocity training (jumping, throwing, rapid lifts) can be effective — but it comes with trade-offs:

Increased joint stress
Higher injury risk
Greater coordination demands
Less margin for error

For many seniors — especially those new to training or managing orthopedic limitations — the risk-to-reward ratio just doesn't make sense.

That doesn't mean they can't improve power.

It means we choose a safer path to the same outcome .

The Smarter Approach: Controlled, High-Effort Strength Training

A well-designed program for seniors focuses on:

Controlled tempo (no jerking or sudden acceleration)
Moderate to high resistance (relative to ability)
High effort (approaching muscular fatigue)
Intentional force production on every rep

This builds the foundation of power: the ability to produce force .

And here's the kicker — when you increase strength, even submaximal tasks become faster.

Standing up from a chair doesn't just get easier — it gets quicker.

Real Power Is About Reserve Capacity

Think of it this way:

If it takes 80% of your strength to stand up from a chair, you're moving slowly and with effort.

If it takes 40%?

Now you've got room to move faster, react quicker, and recover from mistakes.

That's what prevents falls.
That's what maintains independence.
That's what keeps people living life on their terms.

Training Smarter in Berkeley & Oakland

Here in Oakland and Berkeley , we work with a large population of adults 50+ who want to stay active, independent, and capable.

They're not interested in box jumps.

They are interested in:

Playing with their grandkids
Walking the shoreline at Crown Memorial State Beach
Hiking in Redwood Regional Park
Living without fear of falling or getting hurt

And the best way to support those goals?

Safe, progressive strength training that builds real, usable power.

TAKU's Note

You don't need to throw medicine balls.
You don't need to jump on boxes.
You don't even need to move fast.

If you want to improve power as you age:

Get stronger. Apply force. Train with intent.

Because real power isn't about what you can do in the gym — it's about what you can do when life demands it.

Frequently Asked Questions

Q: Do seniors need explosive training to improve power?

A: No. While explosive training can improve power, seniors can achieve similar benefits by increasing strength and applying force with intent during controlled movements.

Q: Is slow training effective for power?

A: Yes — when combined with high effort and intentional force production. The nervous system still learns to recruit muscle fibers efficiently.

Q: What's the safest way for seniors to train for power?

A: Controlled resistance training with proper supervision, focusing on good form, appropriate load, and high effort.

Q: Will getting stronger actually make me faster?

A: In many cases, yes. As strength increases, everyday movements require less effort, allowing them to be performed more quickly and efficiently.

Q: How often should seniors train?

A: Most benefit from 1–3 well-structured strength sessions per week, with adequate recovery.

References

American College of Sports Medicine — Exercise Guidelines for Older Adults
National Strength and Conditioning Association — Resistance Training for Older Adults
Fielding, R.A., et al. — "High-Velocity Resistance Training Increases Muscle Power in Older Adults" ( Journal of the American Geriatrics Society )
Reid, K.F., & Fielding, R.A. — "Skeletal Muscle Power: A Critical Determinant of Physical Functioning in Older Adults" ( Exercise and Sport Sciences Reviews )
Peterson, M.D., et al. — "Resistance Exercise for Muscular Strength in Older Adults" ( Ageing Research Reviews )
Steib, S., et al. — "Dose-Response Relationship of Resistance Training in Older Adults" ( Medicine & Science in Sports & Exercise )
Borde, R., et al. — "Dose-Response Relationships of Resistance Training in Healthy Old Adults" ( Sports Medicine )
Orr, R., et al. — "Power Training Improves Balance and Fall Risk in Older Adults" ( Journal of Aging and Physical Activity )

Strength Is Strength: Stop Splitting It Into Imaginary Categories

Mon, 23 Mar 2026 12:00:17 GMT

Estimated Read Time: ~9–10 minutes

TL;DR

Strength isn't divided into special categories like "speed-strength," "explosive strength," or "strength-endurance." Those are just descriptions of how strength appears in different situations—not different physiological abilities. Muscle responds to effort, time under tension, and progressive overload , not buzzwords. Build real strength safely and efficiently in the gym; express it in your life, work, sport, and the activities you love.

Let's Clear The Fog

In strength training, there's still a lingering belief in mystical "types" of strength: speed-strength, explosive strength, starting-strength, strength-endurance... the list keeps growing as the industry keeps inventing terms.

Here's the reality:
These aren't different kinds of strength. They're simply different expressions of the same underlying ability—your body producing force.

Strength, in human movement, is the force produced by your nervous system, muscles, and connective tissues to perform work. Whether you express that force slowly, quickly, or repeatedly over time doesn't magically transform it into a new biological category.

Strength is strength.

Starting Strength? Explosive Strength? Still Just Strength

People point to examples like:

Exploding out of sprint blocks
Jumping
Rapidly changing direction
Moving from a dead stop

Those situations still rely on force production . Whether you do it slowly or quickly, the physiological process isn't different in kind—only in measurement (force + time).

Even the experts can't agree:

Some define "explosive strength" as sustaining muscle fiber activation
Others define it as producing maximum force in minimal time

If two "authorities" can't even define it consistently, it's not a scientific category—it's marketing language.

Energy Systems Aren't Strength Types Either

Aerobic vs anaerobic? Those terms describe how the body fuels work , not new strength identities. They do not create:

Aerobic strength
Anaerobic strength

They simply describe how energy production supports the same underlying force-producing system.

Strength-Endurance: Another Redundant Term

Endurance means sustaining effort.
Strength means producing force.

When you lift, both exist together. Doing something longer is just a different measure of time , not a different "version" of strength.

Muscles don't care what we call things. They respond to:

Mechanical tension
Metabolic stress
Fatigue

That's it.

Muscles Aren't Philosophers or Programmers

They:

Don't "see" your program
Don't know whether resistance comes from a barbell or a machine
Don't adapt to terminology

Yet the industry sells complex schemes:

Pyramids
Percentages
5×5 magic systems
Periodization "cycles"

All based on the myth that there's a secret recipe your muscles are waiting for.

There isn't.

Muscle responds to tension over time . Our experience and the research suggest creating significant fatigue within about 30–90 seconds of muscular effort is ideal for most people. That usually means somewhere around 5–20 controlled reps , with many people thriving in the 8–12 range.

Reps Are Really Just Time

People obsess over reps.
But reps are simply a way to count time under load .

Muscles don't count.
They experience:

Effort
Tension
Duration

Most evidence indicates:

✔ 1–3 hard sets per muscle work extremely well
✔ Progression matters more than recipe design
✔ Quality of effort beats volume obsession

Intensity up → volume must come down. That's physiology.

Power, Speed, and Strength

Strength and power are related. Power = force × distance ÷ time.

Get stronger → you increase your potential for power.
Want to move fast? Practice moving fast in safe, unloaded, or sport-specific environments , not by whipping weights recklessly in the gym.

At TNT Strength in Oakland, we train people to build maximum strength safely , then apply it to life, movement, sport, and performance outside the weight room.

Key Takeaways

Strength is the ability to produce force.
"Types" of strength are just descriptive labels, not biological realities.
Muscles respond to effort, tension, and duration—not buzzwords.
Heavier, controlled strength training builds force production.
Practice speed and explosiveness in your activity or sport, not under heavy load.

Frequently Asked Questions

Do I need special "explosive" training to be powerful?
No. Build strength safely in the gym. Practice speed in your sport or activity.

Is there a best rep scheme?
No magic formula. What matters most is effort, consistency, progression, and safety.

Is periodization required?
Not for general fitness, longevity, and performance. It's mostly a carryover from weightlifting and bodybuilding culture.

Can older adults or beginners still gain strength?
Absolutely. We do it every day at TNT Strength with busy adults, seniors, athletes, and everyday people.

Is faster lifting better for power?
Not under heavy load. Heavy work should be controlled. Practice speed separately.

Serving Our Local Community

If you live in Oakland, Piedmont, Montclair, Rockridge, Temescal, North Berkeley, or the Greater East Bay, we'd love to help you train smarter, safer, and stronger.

References

Henneman, E. (1957). Relation between size of neurons and their susceptibility to discharge. Journal of Neurophysiology.
Enoka, R. (2008). Neuromechanics of Human Movement. Human Kinetics.
Schoenfeld, B. (2010). The mechanisms of muscle hypertrophy and their application to resistance training. Journal of Strength & Conditioning Research.
Fisher, J., Steele, J., Bruce-Low, S., Smith, D. (2011). Evidence-based resistance training for health and fitness. Journal of Exercise Physiology.
Grgic, J. et al. (2018). Effect of resistance training frequency on gains. Sports Medicine.
Steele, J., Fisher, J., Giessing, J., et al. (2017). Evidence-based approach to resistance training. Frontiers in Physiology.

Alcohol and Fat Loss: Why the Two Don't Mix

Mon, 16 Mar 2026 12:00:51 GMT

Estimated Time to Read: 5 minutes

TL;DR

If your goal is to lose body fat, alcohol works against you for three simple reasons:

Your liver prioritizes metabolizing alcohol first , temporarily suppressing fat burning.
When alcohol is present, fat oxidation drops and the fat you eat is more likely to be stored .
Alcohol disrupts hormones, recovery, and sleep , all of which affect metabolism and fat loss.

You don't have to swear off alcohol forever—but if getting lean is the goal, drinking less (or not at all) makes the process much easier.

Your Body Runs on a Fuel Priority System

At any moment, your body is burning some combination of fuels:

Carbohydrates
Fat
Occasionally protein

Normally the body shifts between carbs and fat depending on activity levels and food intake.

But when alcohol enters the bloodstream, the body changes priorities immediately.

Why?

Because alcohol is treated as a toxin , not a nutrient. Your body can't store it and can't ignore it, so your liver immediately begins breaking it down and clearing it from the bloodstream.

In simple terms: When alcohol is present, fat burning takes a back seat.

Alcohol Cuts the Metabolic Line

Think of metabolism like a line at airport security.

Normally the order looks something like this:

Carbohydrates
Fat
Stored body fat when needed

But alcohol jumps the line completely.

Your liver converts alcohol through a series of steps:

Ethanol → Acetaldehyde
Acetaldehyde → Acetate

Once alcohol becomes acetate , the body actually begins burning it as fuel instead of fat.

During this time, fat oxidation drops significantly because the body is prioritizing clearing alcohol from the system.

Alcohol Suppresses Fat Burning

Controlled metabolic studies have shown that drinking alcohol with a meal significantly suppresses fat oxidation while the alcohol is being metabolized.

Researchers using whole-body calorimetry found that:

Alcohol intake reduced the body's ability to burn fat after meals
As a result, more dietary fat was retained and stored

In practical terms, this means if you eat a meal containing fat while drinking alcohol, the body is more likely to store that fat rather than burn it.

Alcohol Disrupts Fat Metabolism at the Cellular Level

Alcohol doesn't just change fuel priority—it also interferes with how fat is processed in the liver.

Research shows alcohol metabolism alters cellular chemistry in ways that directly inhibit fatty acid oxidation , the process that burns fat inside mitochondria.

Alcohol metabolism increases the ratio of NADH to NAD⁺ , which signals the body to:

Burn acetate (from alcohol)
Slow down fat oxidation

This metabolic shift is one reason alcohol consumption is strongly linked to fat accumulation in the liver and impaired lipid metabolism.

The Calorie Factor Most People Ignore

Alcohol also brings calories with it.

Alcohol contains: 7 calories per gram

That's nearly as energy-dense as fat.

But unlike protein, carbs, or fat, alcohol calories provide no essential nutrients . They're simply burned first while other fuels wait their turn.

So if someone drinks alcohol along with dinner, the metabolic sequence often looks like this:

Burn alcohol
Store some of the food energy
Burn fat later (if calories allow)

This is why regular drinking tends to slow fat loss , even when diet and exercise are otherwise solid.

Alcohol Also Disrupts Hormones and Recovery

Alcohol affects more than fuel metabolism.

Research shows alcohol can:

Reduce testosterone
Elevate cortisol (a stress hormone)
Disrupt sleep quality

Poor sleep alone can increase hunger hormones the following day and impair recovery from training.

So the metabolic effect of alcohol isn't just what happens during drinking , but also what happens the next day .

TAKU's Note

Alcohol doesn't magically cause fat gain overnight—but it does interfere with the body's natural fat-burning process.

The key reasons are simple:

Alcohol is metabolized first , temporarily suppressing fat burning.
Dietary fat is more likely to be stored when alcohol is present.
Hormones, recovery, and sleep are disrupted , which makes fat loss harder.

If someone is serious about getting lean, the simplest strategy is also the most effective:

Drink rarely—or not at all.

Your metabolism will thank you.

Frequently Asked Questions

Does alcohol completely stop fat burning?

Not completely—but it significantly suppresses it while alcohol is being metabolized. Studies show fat oxidation drops during the hours when alcohol is actively being processed by the liver.

How long does alcohol interfere with fat burning?

Typically several hours , depending on how much alcohol was consumed. The liver metabolizes alcohol at a relatively fixed rate, roughly one drink per hour for most people.

Does alcohol turn directly into body fat?

Very little alcohol is converted directly into fat. However, alcohol causes the body to store more of the fat and carbohydrates you eat because fat burning is temporarily suppressed.

Can you still lose weight if you drink alcohol?

Yes—if you maintain a calorie deficit over time. But alcohol makes fat loss slower and less efficient by interfering with fat oxidation, appetite control, sleep, and recovery.

Is occasional drinking a problem for fat loss?

Occasional drinking probably won't derail progress for most people. But regular drinking—especially with meals—can noticeably slow fat loss , particularly for people trying to get very lean.

Scientific References

Strength After 70: The Science of Super-Aging Through Resistance Training

Mon, 09 Mar 2026 12:00:34 GMT

Estimated Reading Time: 9 minutes

TL;DR:

It's never too late to get strong. Strength training is the single most effective way to slow, stop, and even reverse the physical declines of aging. At TNT Strength in Oakland's Rockridge district, we specialize in efficient, evidence-based resistance training that helps adults over 70 build strength, improve balance, and maintain independence — all in two short sessions per week.

At TNT Strength , we've trained people from all walks of life—teen athletes, busy professionals, and yes, plenty of older adults who are stronger now than they were decades ago. One of the most rewarding parts of what we do is helping people realize that it's never too late to get strong.

If you're over 70 and think your best physical years are behind you, think again. The science on aging and strength training is clear: resistance training is the single most powerful tool you have to slow, stop, and even reverse many of the declines traditionally associated with aging.

The Science of Super-Aging

Aging naturally brings changes in muscle, bone, and metabolic health—but these changes are not inevitable. Most of what we attribute to "aging" is actually disuse .

A pivotal meta-analysis published in the British Journal of Sports Medicine found that adults over 60 who strength train at least twice per week can expect significant improvements in muscle mass, bone density, and functional strength , as well as better balance and reduced fall risk (Fragala et al., 2019).

Even more encouraging, a 2023 review in Sports Medicine highlighted that older adults respond just as well to resistance training as younger adults , provided intensity and progression are properly managed (Peterson et al., 2023).

In other words, the human body never loses its capacity to adapt —it only needs the right stimulus.

Why Strength Training Beats "Cardio" for Longevity

Aerobic exercise has long been the default prescription for aging populations, and while walking or cycling can certainly improve heart health, strength training does something unique : it preserves the very tissue that keeps you independent—muscle.

Muscle isn't just for movement; it's a metabolic powerhouse that helps regulate blood sugar, maintain bone health, and support cognitive function. According to a 2022 paper in Frontiers in Physiology , resistance training enhances mitochondrial efficiency , improves insulin sensitivity , and even supports brain plasticity in older adults (Tavoian & Sedlock, 2022).

In short, strength training is the closest thing we have to a "fountain of youth" —and it's available to anyone willing to put in the work.

Real-World Super-Agers

We've seen it firsthand right here at TNT Strength in the Rockridge neighborhood of Oakland . Clients in their 70s, 80s, and even 90s walk in feeling unsure—sometimes intimidated—but within weeks, they start to move better, sleep deeper, and carry themselves with renewed confidence.

One client recently told me, "I thought getting older meant giving things up. Now I realize it means taking them back."

Whether you're walking through College Avenue on a sunny morning or hiking up to Claremont Canyon , having stronger legs, better posture, and more energy makes all the difference.

It's not about chasing personal records—it's about building resilience . Picking up groceries, playing with grandkids, or getting up from the floor without pain— these are victories that matter.

The Principles That Make It Work

Strength training after 70 isn't about punishment—it's about precision . Here's how we make it work safely and effectively:

Start Smart: Begin with controlled movements on machines or with bodyweight. Focus on posture and range of motion.
Train Briefly, but Intensely: One or two well-designed sessions per week can produce powerful results. Intensity—not duration—is the key driver of adaptation.
Prioritize Recovery: Sleep, hydration, and protein intake are essential to support repair and growth.
Progress Gradually: Add resistance or slow tempo over time as strength improves.
Stay Consistent: The magic isn't in the program—it's in the repetition. Show up, do the work, and keep the habit alive.

At TNT Strength Oakland , we help people of all ages train smarter and live stronger. Whether you're 17 or 77, it's never too late to reclaim your strength, vitality, and confidence .

TAKU's NOTE:

Strength training after 70 isn't risky—it's necessary . The data are conclusive: older adults who engage in resistance training live longer, move better, and enjoy a higher quality of life .

You don't need to be a gym rat. You just need to be willing to show up, focus, and give your best effort— safely, efficiently, and consistently .

At TNT Strength, we like to say, "Train for strength. Live with purpose." And that doesn't stop when you retire—it's more important than ever.

So if you're ready to become one of the new "super-agers," remember this simple truth: The strongest version of you is still ahead.

Frequently Asked Questions (FAQ)

Q: I'm over 70 and haven't worked out in years. Is it too late to start?

A: Not at all. In fact, starting now may be one of the best health decisions you'll ever make. The research is clear: strength training helps older adults regain lost muscle, improve balance, and enhance daily function—no matter when they start.

Q: How often should I train to see results?

A: Most people over 70 make measurable progress with just two brief sessions per week . At TNT Strength, we design efficient 30-minute workouts that fit even the busiest schedules.

Q: Is strength training safe for people with arthritis or joint pain?

A: Yes—when properly supervised. We specialize in low-force, high-efficiency training that strengthens muscles without straining joints. Many of our Rockridge-area clients report less pain and more mobility after just a few weeks.

Q: Do I need a gym membership or can I train at home?

A: While some exercises can be done at home, the safest and most effective results come from properly equipped studios like TNT Strength Oakland , where every session is guided and individualized.

Q: What makes TNT Strength different from other gyms in Oakland?

A: We're not a traditional gym. We're a private, appointment-only strength training studio located right in the heart of Rockridge . Our focus is on safe, evidence-based resistance training —no crowds, no noise, just personalized coaching and measurable results.

References

Fragala, M. S., Cadore, E. L., Dorgo, S., Izquierdo, M., Kraemer, W. J., Peterson, M. D., & Ryan, E. D. (2019). Resistance Training for Older Adults: Position Statement From the National Strength and Conditioning Association. Journal of Strength and Conditioning Research, 33(8), 2019–2052. https://doi.org/10.1519/JSC.0000000000003230
Peterson, M. D., Sen, A., Gordon, P. M., et al. (2023). Resistance Exercise and Health in Older Adults: A Systematic Review. Sports Medicine, 53(2), 211–228. https://doi.org/10.1007/s40279-022-01798-9
Tavoian, D., & Sedlock, D. A. (2022). Skeletal Muscle and Aging: The Potential Role of Resistance Exercise in the Maintenance of Healthspan. Frontiers in Physiology, 13, 872761. https://doi.org/10.3389/fphys.2022.872761

The Most Efficient Strength-Training Workout: The New Power Factor Workout

Mon, 02 Mar 2026 12:00:37 GMT

Estimated Reading Time: 8 minutes

TL;DR

There is a way to train strength efficiently — with very high effort and very low volume. The newest version of The Power Factor Workout by Pete Sisco delivers just that: 10 exercises, 2 workouts, and ~2 minutes 30 seconds of high-effort work per week. Done consistently and intelligently, this method delivers serious strength gains with minimal time commitment — perfect for busy professionals in Oakland, Piedmont, and the East Bay who want results without wasting hours in a crowded gym.

Strength Training That Respects Time

Let's be honest: most people don't have 90 minutes four or five days a week to spend lifting. Research shows increasing strength and muscle mass doesn't require that much time — you just need effort, quality, and progression. Short, intense resistance workouts can be as effective as traditional longer sessions when properly structured.

Enter Power Factor Training — a unique system developed and popularized by Pete Sisco that emphasizes maximum effort in minimal time. It's not about endless reps or arbitrary volume — it's about high intensity and strategic selections of multi-joint exercises that train all major muscle groups efficiently.

What Is the Power Factor Workout?

Originally developed to quantify strength using a "power factor" (weight lifted × reps ÷ time), Power Factor Training, like Static Contraction which Sisco developed later, has its roots in limited-range, high-intensity work aimed at eliciting maximum strength responses in minimal time.

While some critics debate the physics behind the original "power factor" calculation, the underlying concept — minimal volume, maximal effort — aligns with well-researched concepts like high-intensity resistance training (HIT), which also uses brief, intense sets to stimulate strength adaptations efficiently.

The newest iteration structures two weekly workouts with ten foundational exercises:

Total-Body A:

Chest Press
Deadlift
Shrug
Lat Pull
Crunch

Total-Body B:

Shoulder Press
Curl
Close-Grip Triceps Press
Leg Press
Calf Press

Each workout selects 5 of these exercises, with about 30 seconds of true high-effort work per exercise — meaning each week totals roughly 2 minutes and 30 seconds of intense muscle work.

Why This Is Efficient

Here's what sets the Power Factor Workout apart:

1. Minimal Time, Maximum Effort

Unlike traditional programs that scatter energy across many sets and reps, this format concentrates force production into very brief but extremely intense efforts — a hallmark of high-intensity resistance training.

You'll aim for controlled but maximal effort in each timed interval. That's where stimulus occurs.

2. Strategic Exercise Selection

Each of the ten exercises is a multi-joint compound movement (or a big bang accessory), meaning you train multiple muscle groups at once — and that's efficient training.

Rather than isolating tiny muscles one rep at a time, you recruit entire chains of musculature — shoulders, hips, back, chest, arms, core — with every effort.

3. Built-In Recovery

Strength adaptations happen during recovery, not during the workout itself. By keeping total weekly work low and effort high, you give the nervous system and muscles the rest they need to adapt.

This is especially useful for busy adults in Oakland, Berkeley, and Piedmont who juggle careers, family, and fitness goals.

How the Power Factor Weekly Plan Works

Workout A (e.g., Monday)

30 sec — Chest Press
30 sec — Deadlift
30 sec — Lat Pull
30 sec — Shrug
30 sec — Crunch

Rest long enough between efforts to maintain true maximal output each interval.

Workout B (e.g., Thursday)

30 sec — Shoulder Press
30 sec — Curl
30 sec — Close-Grip Triceps Press
30 sec — Leg Press
30 sec — Calf Press

Again — brief effort, sustained intensity.

That's it. That's the weekly strength stimulus.

Recovery Is a Moving Target

Here's the part most people miss: recovery is not fixed. It is not "train Monday and Thursday forever." Recovery is a moving target based entirely on your individual response to the effort involved.

The harder the effort, the greater the recovery demand. And with true high-intensity work — the kind required in the Power Factor framework — recovery becomes the governor of progress.

If you are not getting stronger from workout to workout, that is not a signal to add more volume. It is a signal to add more recovery.

Any time progress stalls, add at least one full additional day of recovery between sessions. If you were training twice per week, extend the gap. If you were training every four days, make it five. Then reassess.

Over time, as loads increase and nervous system demands climb, most people naturally drift toward training once every 7–10 days. Continue to adjust recovery between workouts and continue progressing.

That's not laziness.
That's biology.

Strength improves during recovery — not during the workout. The workout is the stimulus. Recovery is where the adaptation happens.

Respect recovery, and the system works.

Ignore recovery, and progress stops.

Efficient training is not just about doing less work.
It's about doing the right amount — and then getting out of the way.

Scientific Reality: Time Doesn't Equal Results — Effort Does

Science tells us that effort is the driver of strength and hypertrophy, not sheer duration in the gym. Longer workouts aren't inherently superior — intensity matched with recovery and progression is what counts.

Also, well-structured multi-joint exercises are key for efficient strength gains because they:

Recruit large muscle groups
Promote neural adaptations
Stimulate systemic hormonal responses
Reduce wasted motion

All of which make every second count.

Power Factor Training — A Tool, Not a Dogma

Like all training systems, Power Factor is a tool — not dogma. Some lifters may respond better to higher volume, others better to low-volume high-effort — but for time-pressed, results-oriented adults, this is one of the most efficient frameworks we have.

At TNT Strength in Oakland and the East Bay, we use principles like these — high effort, smart exercise selection, and minimum wasted volume — to design programs that respect your time and deliver real strength gains.

Frequently Asked Questions

Q: Is this really enough training?

A: Yes — when the effort is genuinely high and the exercises are well-selected, even very brief weekly work stimulates neural and muscular adaptations. High-intensity resistance training research supports this efficiency.

Q: What about warming up?

A: A short, joint-specific warm-up is recommended so you can hit each high-effort interval safely. But your total weekly training time will still stay minimal.

Q: Do I need special equipment?

A: No — machines, free weights, or cables work. The exercise list can be adapted to fit commercial gyms or home setups.

Q: How do I progress over time?

A: Increase resistance or effort slightly as you get stronger. Progression is still the central ingredient, even in time-efficient programs.

Q: Can beginners do this?

A: Yes — but beginners especially should emphasize safety, controlled movement, and quality over quantity. Work with a coach if possible.

If you would like to dig a little deeper, there's another resource you shouldn't miss.

Pete Sisco joined us twice on the Truth Not Trends Podcast — Episodes #33 and #67 — and both conversations went deep into the philosophy and application of Power Factor Training.

If this article sparked your interest in Power Factor Training, I highly recommend listening to both conversations. They provide direct insight from the man who built the system — and they reinforce a core principle we apply every day at TNT Strength:

Progress isn't about doing more.
It's about doing enough — and measuring it honestly.

Truth Not Trends Episode #33: Pete Sisco's Power Factor Training

Truth Not Trends Episode #67: Pete Sisco Leverages Online Strength!

Here's a link to Pete Sisco's book, POWER FACTOR WORKOUT:

https://www.amazon.com/POWER-FACTOR-WORKOUT-Building-Muscle/dp/B0GL32C67R

Pete Sisco's website: https://www.powerfactorworkout.com/

Why You Can't Ignore the "Small" Stuff: The Vital Role of Calves, Forearms, & Neck Training

Mon, 23 Feb 2026 12:00:41 GMT

Estimated reading time: ~6 minutes

TL;DR

Calves help with balance, mobility, and fall prevention — critical for athletes and aging adults alike.

Forearms & grip strength aren't just gym aesthetics — grip is a predictor of longevity, functional ability, and fall injury risk.

Neck strength enhances athletic performance and injury resilience, especially for contact sports and head stability.

If your training consists only of squats, deadlifts, and bench presses — don't get me wrong, those lifts move mountains — but you're missing a massive performance and longevity advantage by skipping smaller muscle groups like the calves, forearms, and neck. These muscles might not dominate gym selfies, but they show up where it really counts: performance, resilience, balance, and lifespan.

Let's break down why these often-overlooked muscles matter — and how training them makes you stronger, leaner, more athletic, and more resilient.

Calves: The Unsung Heroes of Balance & Mobility

Everybody sees hamstrings and quads — few notice the calves — but these muscles are central to balance, postural control, and lower-body power.

Why Calf Strength Matters

Balance & Fall Prevention: Studies show that calf strength correlates with improvements in balance, mobility, and reduce fall risk in older adults. In one prospective study, older adults who strengthened their calves twice weekly for 5 weeks saw improvements in functional performance and balance confidence — key fall prevention metrics.

Lower-Body Power: Power — the result of force × speed — is often more predictive of preventing slips or falls than strength alone because falls happen fast. Evidence highlights that muscle power predicts fall risk better than pure strength, especially with lower-body musculature.

Aging & Mobility: Research consistently links muscle function (including lower leg strength) with reduced fall risk and better mobility outcomes in aging populations.

Calves are the "final control point" for balance during walking, stopping, and tiny adjustments — don't skip them.

Grip Strength: The Barometer of Strength & Longevity

Forearm musculature pays dividends far beyond pulling heavy deadlifts. Your hand grip is essentially a biomarker of health.

Scientific Evidence

Grip Strength Predicts Longevity: Population research — including massive, global cohort studies — consistently finds that weaker grip strength is strongly associated with higher mortality risk from all causes. In fact, grip strength has been shown to predict death as strongly or more than traditional health markers like systolic blood pressure.

Fall Risk & Functional Capacity: Grip strength is linked to fall injury risk independent of other performance measures. Stronger grips correlate with lower fall injury risk independent of leg power and physical performance.

Frailty & Independence: Clinicians use grip strength in frailty indices because it reflects overall muscle function, neuromuscular health, and functional independence — all vital as we age.

If you're ignoring grip work, you're ignoring a huge window into your health, athleticism, and future independence.

Neck Strength: Stability & Performance

Neck musculature gets little love in most strength programs, but train it the right way and it improves resilience and performance — especially in sports with head acceleration forces or contact scenarios.

Key Insights

Head & Neck Stability: Neck muscles position and stabilize the head — essential for athletes who sprint, decelerate, react to forces, or absorb impacts. Research shows effective neck strengthening programs increase muscle strength even in trained individuals.

Injury Risk: Studies suggest stronger neck musculature and better motor control are associated with lower concussion risk and better injury outcomes in contact sports like football and rugby.

Your neck isn't just a passive structure — it's a critical link in kinetic chains and injury prevention mechanisms.

How to Train These Muscles (Practical Programming)

Calves:

Seated and standing calf raises — progressive overload
Unilateral heel raises for balance work
Farmer carries with emphasis on controlled lower leg engagement

Forearms & Grip:

Heavy barbell holds and dead hangs
Thick-bar work, towel hangs, pinch grip lifts
Wrist curls and wrist extensions for endurance and strength

Neck:

Isometric holds (lateral, flexion, extension)
Band or machine resisted neck flexion/extension
Integrate gradually — neck work should always be controlled

Train these with intent and progression — like ANY muscle group if you want benefits.

FAQs

Q: Do small muscles really matter as much as big ones?
Yes. They contribute to balance, functional independence, athletic performance, and real-world strength markers (like grip that predicts longevity). Ignoring them is leaving performance on the table.

Q: How often should I train calves, grip, and neck?
2–4 sessions per week can be effective when appropriately loaded. Like big muscle groups, they adapt to progressive overload.

Q: Does grip training help lifts like squat and deadlift?
Absolutely. Stronger forearms and grip improve bar control, allow heavier pulls, and reduce reliance on straps for strength gains.

Q: Will neck training make my neck bulky?
Not noticeably — neck muscles are small and adapt slowly. The focus should be resilience and strength, not size.

TAKU's NOTE:

Training calves, forearms, and neck isn't optional — it's a performance, health, and longevity strategy. Big muscles get attention; little muscles deliver real-world results. Add focused work for these areas and watch your balance, power, athleticism, and life-long strength improve.

Train smart. Train complete.

— TAKU

References

Calf strength & fall prevention in older adults: Maritz et al., 2016.

Grip strength & fall injury risk: Winger et al., 2023.

Grip strength as predictor of longevity: National Geographic — systematic cohort studies.

Neck muscular strength & training review: systematic evidence.

Neck strength & reduced concussion risk: JOSPT analysis.

Exercise Is Not Just "Moving More" — It's Doing Enough

Mon, 16 Feb 2026 12:01:16 GMT

Estimated Time to Read: 8–9 minutes

TL;DR: Most public guidance about "moving more" leans too low in intensity and too high in frequency/duration to drive real body change. Daily movement (NEAT) is valuable — it boosts energy expenditure and supports health — but brief, high-effort exercise (especially resistance and higher-intensity training) wins on fat loss, muscle preservation, metabolic health, and adaptation by scientific measures. There's a clear difference between general activity (any movement) and exercise (planned, structured, progressive effort).

For years we've been told the formula: move more, sit less, aim for 200–300 minutes per week of moderate activity. Walk more. Jog more. Spin more. Sweat more.

And while that advice isn't wrong... it's incomplete.

The real issue isn't that people are doing too little. It's that most recommendations aim too low in intensity and too high in frequency and duration.

Physical Activity vs. Exercise: A Critical Distinction

Let's clear something up first.

There is a distinct difference between physical activity and exercise .

Physical activity is any movement. Walking the dog in North Berkeley. Taking the stairs. Gardening. Hiking Tilden. These can be wonderful, healthful experiences. But they can also be random, inefficient, and sometimes even harmful if done carelessly. Activity is just movement. There is no requirement for progression. No demand for adaptation. No guarantee of improvement.

Exercise is different.

Exercise is planned, structured, and progressive. It applies significant physical exertion to stimulate a specific, positive bodily change. Stronger muscles. Denser bones. Improved metabolic efficiency. Greater functional capacity.

That distinction matters.

Because if your goal is lasting fat loss, preserved muscle, and long-term metabolic health, mere activity is not enough.

NEAT Matters — But It's Not the Whole Picture

Now — before we go further — NEAT absolutely matters. Non-Exercise Activity Thermogenesis (NEAT) — the daily movement you accumulate outside the gym — plays a meaningful role in overall energy expenditure. Walking Lake Merritt. Parking farther away. Taking the long route through Rockridge. These behaviors add up. They improve circulation, insulin sensitivity, mood, and general health.

Low-intensity activity is beneficial. Period.

But let's not confuse "beneficial" with "optimal."

Why Intensity Wins

When we look at outcomes that truly change the body — increased muscle mass, improved resting metabolic rate, preserved lean tissue during fat loss, stronger connective tissue, higher force output, better resilience with age — brief, high-effort exercise wins on every metric.

Thirty to sixty minutes of moderate effort most days of the week is often prescribed because it's accessible. It feels achievable. It doesn't intimidate.

But physiologically? It's often not demanding enough to force meaningful adaptation.

Your body changes when it must.

A properly designed strength session — performed two or three times per week — where major muscle groups are trained with high effort, controlled execution, and progressive overload, sends a clear signal: adapt or fall behind.

That signal does not require daily training.
It does not require marathon workouts.
It does not require exhaustion for exhaustion's sake.

It requires intensity.

What We See at TNT Strength in Oakland

At TNT Strength here in Oakland, we routinely see busy professionals and active adults transform their bodies with brief, high-effort sessions performed infrequently — because the stimulus is sufficient. The recovery is respected. The progression is measured.

Compare that to the common model:

Five or six days per week
Long sessions
Moderate effort
Little measurable progression

It keeps people busy. It does not always keep them improving.

Fat Loss, Longevity, and the Role of Muscle

If fat loss is the goal, muscle must be protected. Muscle is your metabolic engine. Lose it, and weight regain becomes more likely. High-effort resistance training preserves and builds it far more effectively than moderate cardio alone.

If longevity is the goal, strength is non-negotiable. Bone density, balance, power output, and metabolic health respond best to sufficient intensity — not just accumulated minutes.

The Exercise Hierarchy

So here's the hierarchy:

Brief, high-effort strength training — the driver of real change.
Low-intensity activity — valuable for recovery and cardiovascular support.
Daily movement (NEAT) — foundational for overall health.

They are not equal.

The Bottom Line

Move often. Yes.

But when you train, train with purpose.

Exercise is not about checking a box or chasing calories burned on a watch. It is about applying enough intelligent stress to force adaptation — then recovering so you come back stronger.

In Oakland, North Berkeley, or anywhere else, the formula is simple:

Stay active daily.
Strength train briefly but intensely.
Progress consistently.

Don't just move more.

Move with intention. Train with enough effort to matter.

FAQ

Q: Isn't exercise just about burning calories?
A: Not really. While calories matter, stimulus quality — especially intensity and progressive overload — drives adaptations like muscle retention, improved metabolism, and functional capacity that calorie burn alone doesn't achieve.

Q: How much exercise do I need?
A: Evidence suggests that even brief high-effort sessions can produce meaningful results when combined with NEAT and recovery. There's no one magic number, but intensity and progression are what push results beyond general activity.

Q: Isn't walking enough?
A: Walking benefits health and supports NEAT, but on its own it typically lacks the stimulus needed for significant muscle preservation or metabolic change unless paired with higher-effort exercise.

Q: Is strength training safe for beginners and older adults?
A: Absolutely. When structured and scaled appropriately, resistance training is safe and highly beneficial across ages.

Q: Can I skip NEAT and just exercise?
A: While formal exercise drives adaptation, NEAT supports recovery, daily calorie burn, and long-term health — it's part of the layered approach, not a substitute for exercise.

References (Selected)

Monsalves-Álvarez M et al., High-intensity interval training prevents muscle mass loss during hypocaloric diet (Frontiers in Nutrition, 2023).
Umbrella review supporting interval training for adiposity and body composition improvements.
Resistance vs aerobic training benefits for body composition and metabolism.
ACSM/ESSA consensus on physical activity and exercise intensity.
NEAT's role in daily energy expenditure and health outcomes.

Move with purpose. Train with enough effort to matter. Live stronger — the TNT way.

Rear Wheel Drive: Why the Muscles You Don't See Matter Most

Mon, 09 Feb 2026 12:00:28 GMT

TNT Strength | Oakland, CA

Estimated Time to Read: 8–10 minutes

TL;DR

Humans are built "rear wheel drive." The muscles that truly power performance, protect your spine, and keep you athletic for life live on the back side of your body — the posterior chain. If you train mostly what you see in the mirror (chest, abs, quads), you're building a front-wheel-drive machine with a rear-wheel-drive engine. Train your glutes, hamstrings, and spinal extensors properly, and you'll move better, hurt less, and perform at a higher level — safely and efficiently.

At TNT Strength, we work with athletes. We also work with busy professionals, parents, retirees, and everyday adults who simply want to look better, feel stronger, and function at a higher level.

The problem we see isn't effort. It's direction.

Most people who "fail at fitness" train too often and don't train hard enough. Worse, they train the wrong things. There's an obsession with mirror muscles — chest, arms, quads, abs. Add in the social media circus of endless "core" drills and unstable circus tricks, and you end up with lopsided development and underpowered performance.

Let's simplify this.

Humans Are Rear Wheel Drive

If the human body were a car, it would be rear wheel drive.

The true drivetrain — the engine that produces force, speed, and resilience — lives in what we call the posterior chain :

Gluteus maximus
Hamstrings
Hip external rotators
Lumbar extensors

These muscles extend the hip, stabilize the spine, and transfer force from the ground through the body. Sprinting, jumping, throwing, lifting, even standing tall — all rely heavily on hip extension strength and posterior chain integrity.

Research consistently shows that hip extensor strength is strongly associated with sprint speed, jump performance, and overall athletic power (Contreras et al., 2015; Seitz et al., 2014). Meanwhile, weakness in these same muscles is linked to low back pain and knee dysfunction (Cooper et al., 2016; Hamstra-Wright et al., 2017).

You don't need 45 minutes of "core activation." You need strong hips.

The Posterior Chain Is Your Power Zone

The glutes are the largest and most powerful muscle group in the body. When they are weak or undertrained, the body compensates. The lower back works overtime. The knees take more stress. The quads dominate. Posture shifts forward.

Over time, that imbalance catches up.

Balanced strength — not just aesthetics — is what allows you to:

Decelerate safely
Absorb force
Produce speed
Protect your spine
Maintain independence as you age

And here's the irony: train the back side properly and your "core" improves automatically. The abdominal muscles co-contract during heavy hip-dominant movements to stabilize the spine (McGill, 2010). Your abs are made of the same tissue as every other muscle. They respond to progressive overload, not magic exercises.

How to Train Rear Wheel Drive (Without Overdoing It)

You don't need to make every workout "glute day." You need smart inclusion and balance.

At TNT, some of our favorite posterior chain movements include:

Deadlift variations
Romanian deadlifts
Hip thrusts
Glute-ham raises
Back extensions
Cable or band pull-throughs
Hip-dominant lunges and step-ups
AB / AD-duction machine exercises
Single-leg work (King deadlifts, box squats, single-leg press)

Research supports hip-dominant strength training as effective for improving power and athletic performance while also enhancing structural resilience (Suchomel et al., 2016).

Train these movements hard, briefly, and with excellent form. Recover properly. Avoid fluff.

Efficiency and intensity beat volume and chaos.

The Unexpected Benefits

When you build the posterior chain, good things happen:

Sprint speed improves
Vertical jump improves
Back discomfort often decreases
Posture improves
You look more athletic

Yes — building your rear wheel drive often improves how you look from the front.

But more importantly, it improves how you function in life.

We don't train for beach photos.
We train for longevity, resilience, and real-world strength.

Next time you walk into the gym, ask yourself:

Are you polishing chrome...
Or building horsepower?

Choose rear wheel drive.

FAQ

What is the posterior chain?

The posterior chain refers to the muscles on the back side of the body that extend the hips and spine — primarily the glutes, hamstrings, and lumbar extensors.

Why is the posterior chain so important?

These muscles generate force for sprinting, jumping, lifting, and daily movement. They also protect the spine and knees by distributing load efficiently.

Is core training unnecessary?

No. But "core training" doesn't mean endless crunches or unstable balance drills. Properly loaded compound movements train the core effectively through spinal stabilization.

How often should I train posterior chain movements?

Most people benefit from including hip-dominant exercises 1–3 times per week, depending on overall volume and recovery capacity.

Can strengthening the posterior chain help prevent injury?

Research suggests that adequate hip and hamstring strength reduces risk factors associated with knee and lower back injuries (Cooper et al., 2016; Hamstra-Wright et al., 2017).

References

Contreras, B., Vigotsky, A., Schoenfeld, B., Beardsley, C., & Cronin, J. (2015). A comparison of gluteus maximus activation between barbell hip thrust and back squat. Journal of Applied Biomechanics , 31(6), 452–458.

Seitz, L. B., Reyes, A., Tran, T. T., Saez de Villarreal, E., & Haff, G. G. (2014). Increases in lower-body strength transfer positively to sprint performance: A systematic review. Sports Medicine , 44(12), 1693–1702.

Cooper, N. A., Scavo, K. M., Strickland, K. J., et al. (2016). Preseason hamstring strength predicts in-season hamstring strain injuries in male athletes. Journal of Strength and Conditioning Research , 30(2), 344–349.

Hamstra-Wright, K. L., Bliven, K. C., & Bay, R. C. (2017). Risk factors for lower extremity injuries in athletes. Sports Health , 9(1), 58–64.

McGill, S. (2010). Core training: Evidence translating to better performance and injury prevention. Strength and Conditioning Journal , 32(3), 33–46.

Suchomel, T. J., Nimphius, S., & Stone, M. H. (2016). The importance of muscular strength in athletic performance. Sports Medicine , 46(10), 1419–1449.

If you're in Oakland, Rockridge, or the greater East Bay and want to train like a high-performance rear-wheel-drive machine — safely, efficiently, and intelligently — we're here to help.

The AE Factor: A Modern TNT Strength Interpretation of Arthur Jones' Forgotten Insight

Mon, 02 Feb 2026 12:00:15 GMT

⏱ Estimated Reading Time: 9–11 Minutes

TL;DR

Arthur Jones' original "AE Factor" (Anaerobic Endurance) attempted to explain why people respond differently to strength training. Modern science now tells us that genetics, fiber types, recovery capacity, training age, and tolerance for intensity all shape how quickly you adapt.

At TNT Strength, we honor Jones' insight with a modern rule:
Train hard, train safely, train briefly — and set your training frequency based on recovery, not on arbitrary templates.

The AE Factor Reimagined for Today

Back in the 1970s, Arthur Jones proposed the AE Factor , a system meant to quantify how adaptable someone was to strength training. His goal:
Explain why some people gained strength rapidly while others needed more time.

He didn't have the technology we have today, but he had strong intuition. His idea pointed toward a real truth:

People adapt at different rates — and programs should reflect that.

Today, we can update the AE Factor using modern exercise science data.

The Modern AE Factor: The 5 Elements That Make You... You

1. Genetics

Some individuals naturally possess:

More fast-twitch muscle fibers
Higher natural strength
Better neuromuscular efficiency
More favorable hormone profiles

These people often adapt faster — but everyone improves with proper training.

2. Fiber Type Distribution

Your fiber ratios influence:

Strength gain speed
Fatigue rate
Recovery demands

Fast-twitch dominant:

Respond fast
Need more recovery

Slow-twitch dominant:

Tolerate more volume
Recover faster
Progress more gradually

Jones sensed all of this decades before research confirmed it.

3. Training Age

How long you've trained properly matters.

Beginners: progress rapidly
Intermediates: slower, steady progress
Advanced: require precision and low-volume solutions

No one escapes the curve — not even genetically gifted trainees.

4. Recovery Capacity

Modern science shows that recovery depends on:

Sleep quality
Nutrition
Stress load
Age
Muscle damage tolerance
Mitochondrial efficiency
Life demands

Meaning:
Your AE Factor changes year-to-year and even week-to-week.

5. Personal Tolerance for Intensity

Some thrive on one brutally hard workout per week.
Others do better with slightly lower intensity but more frequency.

At TNT Strength, we follow this simple rule:

Intensity triggers adaptation. Recovery completes it. Balance both.

TAKU's Modern AE Factor Rule: "The Stimulus-Recovery Sweet Spot"

A modern TNT Strength update to Jones' idea:

1. Use high effort — not momentum.
2. Keep training brief — 10–30 minutes.
3. Train safely to technical failure.
4. Adjust frequency based on recovery — not fixed schedules.

Signs of being in your sweet spot:

Strength increases
Joints feel good
Energy improves
Motivation stays high
You want to train

Signs of exceeding it:

Plateau
Irritability
Poor sleep
Strength decreases
Workouts feel harder each time

Your AE Factor is not static — it's a moving target.

How TNT Strength Applies This Today

Fast Recoverers → 2-3 strength sessions/week

(typically slow-twitch dominant or low-stress lifestyles)

Moderate Recoverers → 1-2 sessions/week

(majority of trainees)

Slow Recoverers → 1 session every 7–10 days

(fast-twitch dominant, older adults, or very high effort responders)

Jones would agree — and research supports it.

The Bottom Line

The AE Factor was Jones' early attempt at explaining individual differences in adaptation. Today we can state it more clearly:

Your program should match your recovery capacity — not someone else's.

This philosophy is core to TNT Strength:

brief
intense (skillful, controlled)
infrequent
personalized

Stimulate → recover → improve.
It's the foundation of safe, efficient, lifelong strength training.

FAQ

Q: Can my AE Factor improve?
Yes. Better sleep, nutrition, hydration, and reduced stress improve recovery.

Q: Does age lower my AE Factor?
Somewhat — but smart training and good habits offset most age-related decline.

Q: Is more training better?
Usually no. Most people progress fastest with low volume and full recovery.

Q: How do I find my optimal training frequency?
Track strength. Improving strength = correct frequency.

Q: Can beginners handle more volume?
They often recover faster because they can't yet create deep fatigue, but brief training is still safer and more effective.

Scientific References

Dankel, S.J., et al. (2017). Intensity vs. Volume in Resistance Training. Journal of Strength and Conditioning Research.
Morton, R.W., et al. (2019). Muscle Fiber Type & Hypertrophy Response. Frontiers in Physiology.
Damas, F., et al. (2016). Muscle Damage & Hypertrophy Mechanisms. Sports Medicine.
Carroll, T.J., et al. (2011). Neuromuscular Adaptations to Strength Training. European Journal of Applied Physiology.
Haun, C.T., et al. (2019). Individual Variability in Hypertrophy Responses. Frontiers in Physiology.
Grgic, J., et al. (2022). Training to Failure & Effort-Based Adaptations. Sports Medicine.
Schoenfeld, B.J. (2021). Determinants of Strength & Hypertrophy. Journal of Strength and Conditioning Research.
Phillips, S.M. (2014). Genetic Influence on Training Adaptation. Physiological Genomics.

Explosive Myths and Real-World Power: Why Faster Lifting Doesn't Automatically Make You Faster

Mon, 26 Jan 2026 12:00:39 GMT

Estimated Time to Read: 9–11 minutes

TL;DR

Ballistic barbell lifts aren't required to develop power or speed
Strength is the foundation—build it safely and efficiently
Olympic lifting does not replicate sprint timing or real-world sport demands
Plyometrics may bridge the gap between strength and power more effectively, but jumping on and off boxes is not required.
TNT Strength athletes continue to improve strength, speed, and power without ballistic barbell lifting

At TNT Strength in Oakland, we don't chase trends. We don't copy what "everyone else does." We don't add risky exercises just because they look cool on Instagram. Our job is to help real humans—from competitive athletes to busy professionals—get stronger, stay healthy, move better, and perform at their best.

One of the biggest myths in strength coaching is the belief that ballistic lifting automatically makes athletes more powerful and faster. Olympic lifts. Power cleans. Snatches. Barbell throws. These movements get sold as the holy grail of athletic development.

But do they actually do what people think they do?
And more importantly…
Are they necessary?

Let's zoom out and talk strength, speed, power, and what really matters.

What "Explosive Training" Really Means

People love the word explosive, but most don't understand what's happening inside the body.

True ballistic movement involves a quick burst of muscular effort followed by momentum and elastic recoil doing the rest. That's running. Jumping. Throwing. These are naturally ballistic.

Olympic lifts, however, are not the same thing as sprint mechanics. They are skilled weightlifting events—with a heavy technical barrier and a risk profile that doesn't make sense for most athletes or adults simply trying to get stronger.

Just because something looks fast doesn't mean it transfers to real-world speed.

The Specificity Problem: Looks Similar ≠ Works the Same

One of the biggest arguments in favor of ballistic lifting is "movement specificity." The claim is that explosive barbell lifts mimic sport movement patterns.

Let's be blunt:

Sprinters don't sprint while hoisting barbells
Field athletes don't compete with a barbell in their hands
No sport requires someone to yank a heavy bar off the floor and launch it overhead

Specificity isn't about what looks athletic. Specificity is about neuromuscular patterning—what the brain rehearses and reinforces. Olympic lifts strengthen Olympic lifting. Sprinting improves sprinting. Jumping improves jumping.

Strength training supports all of it.

But trying to force artificial similarity rarely produces superior results.

Does Moving a Light Weight Fast Make You Fast?

A common belief:
"If I lift faster, I'll move faster in sport."

Unfortunately… biology disagrees.

Your limbs will always move faster unloaded than they ever will under load. Want faster sprint mechanics? Sprint. Want better throwing power? Throw. Want more vertical jump? Develop strength, then practice jumping.

When it comes to producing force quickly, strength is the foundation. Stronger athletes have greater ability to accelerate their bodyweight, change direction, and produce explosive force.

Strength first.
Power second.
Not the other way around.

Heavy Training Isn't "Slow Training" Inside Your Body

On the outside, a heavy lift looks slow.

Inside the nervous system? It's a war room firing at maximum effort.

High loads require high-threshold motor unit recruitment. That means the biggest, strongest fibers fire rapidly and repeatedly to keep the movement going. Over time, this builds the raw horsepower athletes need to accelerate, jump, and produce power.

When you reduce the load later, that newfound strength allows speed to flourish.

You didn't get "slow."
You built the engine.

Elastic Energy: Useful, but Timing Matters

There's no doubt elastic recoil matters in sports like sprinting and jumping. The body stores energy like a spring and rapidly releases it.

But timing is critical.

Top-end sprinting happens at ground contact times measured in fractions of a second. Olympic lifts simply don't happen at those speeds. They are impressive, athletic, powerful movements—but they do not replicate the timing or neuromuscular reality of sprinting.

That's where plyometrics come in.

Plyometrics: Much Closer to Real Athletic Power

Plyometrics train the stretch-shortening cycle: A rapid eccentric stretch immediately followed by fast concentric contraction.

Done correctly, they:

Improve elastic recoil
Train force tolerance
Speed up ground contact capability
More closely resemble running and jumping mechanics

When people search for ideas on plyometric training they often find things like:

Depth jumps.
Bounding.
Single-leg hops.

Although these types of movements may be useful when properly progressed as plyometric drills. They are not required. Straight-ahead sprinting and change-of-direction agility drills elicit a "plyometric" (stretch-shortening) effect. Therefore, whenever you're sprinting and doing agility drills, your doing plyometrics. No need to spend an inordinate amount of time jumping on and off boxes.

Playing and practicing your sport will help develop power expression in a way much closer to real sport demands.

If you choose to use specific movement patterns such as depth jumps etc. it's important to remember—plyometrics must be programmed carefully. Intelligent training progression matters. Volume matters. Technique matters. Respect the body.

Three Points to Ponder

1. All other factors being equal, running speed can be improved if one A.) gets stronger, B.) stays lean and C.) practices the skills of running fast.

2. Purported "speed drills" that do not replicate exact sprinting body mechanics (same speed, muscle contractions, angles of force output, etc.) may not transfer to improve speed. Again, the principle of specificity states that to become proficient in any activity, the activity itself must me practiced exactly. Anything "almost" or "close" is NOT exact. Therefore, general drills such as high knees, skips, bounds, box jumps, or other slower-moving actions (relative to all-out sprinting speed) can be used, but more as a part of a dynamic warm-up routine.

3. Being in good condition is also a part of a sound speed-enhancement program. Simply put, if you're fatigued you cannot run at your maximum speed potential.

Why TNT Strength Eliminated Ballistic Barbell Lifts

At TNT Strength, our athletes range from elite competitors… to busy Oakland professionals… to retirees who still want to be strong, capable, and powerful.

We removed ballistic barbell lifts like Olympic cleans and snatches because:

They don't truly match sprinting or most sport mechanics
They come with unnecessary injury risk
They require extensive technical coaching time
Ground contact timing does not resemble elite running speed
We can build strength far more safely
We can build power more efficiently
And we get better outcomes without them

Since making this shift?

Our athletes continue to:

Get stronger
Get faster
Improve power
Stay healthier
Recover better

Training sessions leave them feeling energized—not beat up.

That's how training should work.

FAQ

Do I need Olympic lifts to be powerful?
No. You can develop world-class power without ever cleaning, snatching, or throwing a barbell.

Are ballistic lifts dangerous?
They aren't inherently evil—but they introduce risk most athletes and adults don't need to take.

So what do you do instead?
We prioritize high-quality strength training, controlled progressive overload, smart plyometrics, and—actual sport practice when appropriate.

Do your athletes still get great results without ballistic lifting?
Yes. Stronger. Faster. More powerful. Less injured.

Is this approach only for elite athletes?
Not at all. It works beautifully for everyday Oakland and East Bay adults who want to feel strong, athletic, and capable—without getting hurt in the gym.

Scientific References

Behm, D. G., & Sale, D. G. (1993). Intended rather than actual movement velocity determines velocity-specific training response. Journal of Applied Physiology.

Cormie, P., McGuigan, M. R., & Newton, R. U. (2011). Developing maximal neuromuscular power. Sports Medicine.

Komi, P. V. (2008). Stretch-shortening cycle: a powerful model to study normal and fatigued muscle. Journal of Biomechanics.

Suchomel, T. J., Nimphius, S., & Stone, M. H. (2016). The Importance of Muscular Strength in Athletic Performance. Sports Medicine.

Zatsiorsky, V., & Kraemer, W. (2006). Science and Practice of Strength Training.

Verkhoshansky, Y., & Siff, M. (2009). Supertraining.

Newton, R. U., & Kraemer, W. J. (1994). Developing explosive muscular power. Strength and Conditioning Journal.

Fat Loss Done Right: Why Calories Decide the Outcome—but Macros Shape the Result

Mon, 19 Jan 2026 21:50:40 GMT

Estimated Read Time: 8–10 minutes

TL;DR

You don't just want to lose weight —you want to lose fat while keeping your hard-earned muscle. Here's the reality: Total calories control how much weight you gain or lose.
Macronutrients control what your body loses or gains. If you want real, lasting results, you need both working together.

When it comes to nutrition, most people are trapped between two loud camps:

1️⃣ The "Calories Are Everything" crowd
2️⃣ The "Macros Solve Everything" believers

Both sides have part of the truth. But neither has the whole picture. And that's why so many people stay stuck.

At TNT Strength in Oakland , we don't chase trends. We care about science, real-world experience, and results you can sustain whether you live in Piedmont, North Berkeley, Montclair, or anywhere in the East Bay.

Let's clear up the confusion.

THE CLASSIC ARGUMENT

For decades, we've heard this:
"If you burn more calories than you eat, you lose weight. Period. End of story."

And honestly?
They're right... sort of.

Calorie balance absolutely determines whether your body goes up or down in total mass. That's reality. No diet, philosophy, or guru can change physics.

But weight loss alone isn't success.
You don't just want to be lighter—you want to look better, feel better, keep muscle, stay strong, and improve your health markers.

That requires more than simple math.

WHY "CALORIES ONLY" FALLS SHORT

Different foods with the same calories can create very different responses inside your body.

Macronutrients influence:

Appetite and satiety
Hormonal responses
Thermic effect (how many calories you burn processing food)
Lean muscle retention
Training recovery
Metabolic health

So yes—two diets with identical calories can lead to very different outcomes in body composition and how you feel.

This is why "just eat less" fails millions of people every year.

THE OPPOSITE EXTREME MISSES TOO

Then you've heard the other side:

"Calories don't matter as long as you use our magic ratio."
"Keto fixes everything."
"Carbs are the enemy."
"Protein is the only thing that matters."

Let's be clear:

Calories still matter. Always.
Most "miracle diets" only work because they reduce appetite or limit food choices, which reduces calorie intake. That's not magic—that's behavior change.

And a lot of the dramatic early drops on the scale?
Mostly water, not fat.

So both extremes are incomplete.

THE REAL ANSWER

If you train at TNT Strength, this is what we teach:

The TNT Nutrition Reality

Calories determine how much your weight changes.
Macronutrients determine what that change is made of.

That means:

You need enough protein to protect muscle
You need the right macronutrient balance based on activity and goals
You still need to respect calorie balance

This is how you get leaner, stronger, and healthier—not just lighter.

WHAT THIS LOOKS LIKE IN REAL LIFE

Two people can eat the same calories...
✔️ One loses mostly fat
✔️ Another loses muscle and water along with fat

Why?
Because their macronutrient balance wasn't the same.

Diets with identical calories but different protein, carb, and fat structures produce different hormonal effects, energy availability, appetite responses, and training outcomes.

Add strength training into the mix—and the advantage for smart nutrition grows even bigger.

That's why, at TNT Strength Oakland, nutrition plans aren't cookie-cutter templates. They're tailored for your body, your training, your goals, and your life.

WHAT THIS MEANS FOR YOU

✔️ Calories matter
✔️ Macros matter
✔️ The scale isn't the final judge
✔️ Fat loss beats weight loss
✔️ Personalization beats dogma

If your nutrition strategy doesn't acknowledge this, it's leaving results on the table.

LOCAL NOTE

If you live in Oakland, Piedmont, Montclair, Rockridge, or Berkeley , and you want:

Safe, evidence-driven strength training
Nutrition guidance that protects muscle and targets fat
A supportive environment built around real-world success

Then TNT Strength is exactly where you belong.

FAQ

Do calories still matter?
Yes. They always will.

Do macros really make a difference?
Absolutely—they influence how your body uses those calories.

Can I lose fat without starving?
Yes. Prioritize protein, manage energy intake, balance macros, and strength train.

Are keto, fasting, or low-carb magic solutions?
No. They can work—but not because they ignore basic physiology. They work when they help you manage appetite and energy intake.

Should my goal be "weight loss"?
No. Your real goal is fat loss with lean mass retention.

Can TNT Strength help me structure this?
Yes. This is what we do every day.

TAKU's NOTE:

If your plan ignores calories, it won't work.
If your plan ignores macros, it won't work well.
If your only focus is the scale, you'll miss the real goal.

Train smart. Eat with purpose. Build strength for life.

Stay Strong,
Liam "TAKU" Bauer
TNT Strength Oakland

REFERENCES:

Hall KD et al. Energy balance and obesity: science and practice. Obesity Reviews. 2016.
Hall KD et al. Calorie for Calorie, Dietary Fat Restriction Results in More Body Fat Loss than Carbohydrate Restriction in People with Obesity. Cell Metabolism. 2015.
Ebbeling CB et al. Effects of dietary composition on energy expenditure during weight-loss maintenance. BMJ. 2018.
Ludwig DS & Ebbeling CB. The Carbohydrate-Insulin Model: A Physiological Perspective on Obesity. JAMA Internal Medicine. 2018.
Leidy HJ et al. The role of protein in weight loss and maintenance. American Journal of Clinical Nutrition. 2015.
Gardner CD et al. Effect of Low-Fat vs Low-Carbohydrate Diet on Weight Loss in Overweight Adults. JAMA. 2018.
Johnston BC et al. Comparison of weight loss among named diet programs. JAMA. 2014.
Smith GI et al. Dietary protein and muscle mass. Clinical Nutrition. 2020.

Arthur Jones to TNT Strength: The Legacy of Brief, Safe, and Efficient Training

Mon, 12 Jan 2026 12:00:14 GMT

Estimated Reading Time: 8–10 minutes

TL;DR

Arthur Jones—creator of Nautilus and MedX Strength Training Equipment—revolutionized strength training with simple, brutally effective principles: brief, intense, infrequent workouts performed with perfect form. His work sparked modern exercise science and laid the foundation for safe, efficient, no-nonsense training. TNT Strength carries that torch today, refining and modernizing Jones' philosophy while staying rooted in the same evidence-based, results-driven approach.

The Roots of a Revolution: Arthur Jones

Long before fitness became an industry filled with influencer gimmicks and endless "programs," one man cut through the noise with something radical: logic. In the 1970s, Arthur Jones looked at strength training and saw a field built on tradition rather than physiology. He set out to change that.

Jones wasn't a scientist by training, but he was relentless, analytical, obsessed with human performance, and—most importantly—unimpressed by the status quo. He believed exercise should be:

Safe
Efficient
Intense enough to stimulate real adaptation
Repeatable and trackable
Rooted in biomechanics, not folklore

Out of this obsession came Nautilus and later MedX, two lines of equipment engineered not to entertain, but to eliminate weak links in human movement and make strength training more productive.

The Core Principles Jones Gave Us

1. Train Briefly

More is not better. Better is better.

Jones popularized the idea that the human body responds to quality, not quantity. A properly executed strength session should be short—often under 20 minutes—because anything longer likely isn't intense enough to stimulate real change.

2. Train Hard—but Safely

Intensity doesn't mean recklessness.

Jones emphasized controlled, continuous tension, strict form, and the elimination of momentum. His goal: stimulate the muscle without exposing the joints, spine, or connective tissues to unnecessary forces.

3. Train Infrequently

Adaptation happens between workouts, not during them.

Jones was one of the first to argue that more recovery often equals better gains—especially after high-effort training sessions.

4. Use Tools That Match Human Biomechanics

He engineered Nautilus and MedX to deliver resistance curves that matched real human strength curves. No random sticking points. No wasted effort. Each machine was designed to maximize muscular loading and minimize orthopedic stress.

These ideas were radical then. They're validated now.

How We Carry the Torch at TNT Strength

At TNT Strength, we don't imitate Arthur Jones—we stand on his shoulders. His influence is woven into everything we do, but we've taken his principles and paired them with decades of research and real-world coaching experience.

1. The TNT Protocol: Slow, Controlled, Effective

We use time-controlled repetitions, continuous tension, and strict form—rooted in the same fundamental biomechanics Jones insisted on.

2. Brief Sessions With Maximum Return

A TNT workout lasts about 20–30 minutes, and that's not a compromise. That is the stimulus.

Just like Jones taught: Low volume. High effort. Precise execution.

3. Equipment Built on Jones' Legacy

Modern machines may be sleeker, but the underlying physiology hasn't changed. We use tools—from Nautilus and MedX selectorized machines to modern resistance devices—that honor Jones' principle: Match the machine to the human, not the other way around.

4. Evidence-Based Progression

Jones prioritized measurement and documentation long before "data-driven training" was trendy.

TNT Strength continues that tradition with:

Workout logs
Progression tracking
Intensity quantification
Strength curve–optimized exercise selection

5. No Gimmicks. No Chasing Trends. Just Results.

Jones despised fitness fads and empty promises.

Same here.

Everything we do at TNT Strength must be:

Physiologically sound
Biomechanically safe
Repeatably effective
Research-supported
Accessible for everyone—from elite athletes to older adults

Why Jones Still Matters Today

People often assume modern training is better simply because it's new. But the truth is this: exercise science has validated almost everything Jones was saying 50 years ago.

His emphasis on mechanical tension, controlled fatigue, and progressive overload aligns perfectly with today's literature on hypertrophy, strength, and injury prevention.

And perhaps his most important insight—that the average person needs far less exercise than they've been told, but far more quality—is more relevant now than ever.

Modern Science Supporting Jones' Philosophy

1. Intensity Is Key

High-effort, low-volume training produces strength and hypertrophy comparable to higher-volume routines when effort is taken near failure. (Morton et al., 2016; Schoenfeld et al., 2014)

2. Slow, Controlled Reps Reduce Injury Risk

Controlled tempo reduces joint stress and increases muscle fiber recruitment. (Gentil et al., 2017)

3. Brief Workouts Are Effective

As little as one set to momentary muscular failure per exercise can significantly increase strength and hypertrophy. (Steele et al., 2017)

4. Infrequent Training Can Be Just as Effective

Twice-per-week full-body routines maximize strength for most individuals. (Grgic et al., 2018)

5. Machines Are Safe and Highly Effective

Properly-designed resistance machines activate muscle as effectively as free weights while reducing injury risk. (Schick et al., 2010; Wirth et al., 2016)

Arthur Jones wasn't just early—he was right.

FAQ

Q: Do I need Nautilus or MedX machines to train "Arthur Jones style"?

A: No. Jones' philosophy is about principles, not brand loyalty. At TNT Strength, we use modern equipment designed with the same biomechanics in mind—and the results speak for themselves.

Q: Is brief, intense training safe for older adults?

A: Absolutely. Research consistently shows that slow, controlled resistance training is one of the safest and most effective ways to improve strength, bone density, and metabolic health—especially for adults 50+. (Fragala et al., 2019)

Q: How many times per week should I train this way?

A: Most people thrive on 1–3 sessions per week. This isn't "minimum"—it's optimal. Recovery is part of the program.

Q: Can you really get strong training only 20–30 minutes?

A: Yes—if the intensity, form, and progression are dialed in. That's the legacy of Arthur Jones, and it's the blueprint at TNT Strength.

Q: Do you still use the "one-set-to-failure" method?

A: When appropriate, yes. But we tailor it to YOU. The principle is intensity, not dogma.

References

Dave Smith and Stewart Bruce-Low: Strength Training Methods and the Work of Arthur Jones (2004, Journal of Exercise Physiology online, 7(6), 52–68).

Fragala, M. S., et al. (2019). Resistance training for older adults: position statement. Journal of Strength and Conditioning Research.

Gentil, P., et al. (2017). The effects of tempo on muscle activation. European Journal of Applied Physiology.

Grgic, J., et al. (2018). Frequency and strength outcomes. Sports Medicine.

Morton, R. W., et al. (2016). Training to failure vs. not to failure. Journal of Applied Physiology.

Schoenfeld, B. J., et al. (2014). Hypertrophy mechanisms. Sports Medicine.

Schick, E. E., et al. (2010). Machines vs. free weights. Journal of Strength and Conditioning Research.

Steele, J., et al. (2017). Resistance training volume and frequency. PLOS ONE.

Wirth, K., et al. (2016). Equipment type and muscle activation. Journal of Sports Science & Medicine.

Be The Best Version of Yourself in 2026

Mon, 05 Jan 2026 12:00:35 GMT

Estimated Time To Read: 6 minutes

TL;DR

If you want 2026 to be the year you finally become the strongest, leanest, most capable version of yourself, you don't need endless workouts or complicated diets. You need consistency, intelligent effort, and a simple plan anchored in TNT Strength's proven methodology. Train hard (but brief), eat real food, recover like it matters, and commit for 3–5 months. The results will surprise you—fast.

Be The Best Version of Yourself in 2026

You don't need a "new you" in the new year—you just need a better-supported you.

At TNT Strength, we've spent decades helping people reclaim their strength, reshape their bodies, and regain their confidence using simple, evidence-based principles. No gimmicks. No fads. No 90-minute gym marathons. Just focused, efficient, high-quality work.

And the truth is this:
Three to five months is all it takes to radically transform your body and performance—if you apply the right strategy.

2026 can be the year you finally stop trying everything and start doing the right things.

Let's build your framework.

The TNT Strength Transformation Formula

1. Train Briefly. Train Hard. Train Smart.

You don't need hours in the gym. In fact, excessive training is the enemy of progress.

Our method is deliberately simple:
Two workouts per week. 20–30 minutes each. Full-body. High effort. Perfect form.

These workouts stimulate maximum strength gains while allowing your body the recovery time it needs to grow, repair, and adapt.

Your 3–5 Month Training Blueprint

Each session should include 6–10 exercises performed in controlled fashion, ideally to momentary muscular failure:

Leg Press or Squat
Chest Press or Push-Up
Pulldown or Row
Overhead Press
Back Extension
Abdominal Crunch
Optional: Neck work, grip work, and calves

That's it.
Not everything you could do—just everything you need .

Push each rep with perfect form, slow tempos, and no momentum. Your body will respond with stronger muscles, tougher connective tissue, better posture, and a revved-up metabolism.

2. Fuel Your Body Like It Matters

You cannot out-train inconsistency, and you cannot out-train poor nutrition.

The good news? Nutritional excellence doesn't require complexity. At TNT Strength, our approach is simple:

The TNT Nutrition Cornerstones

Prioritize protein. Every meal should feature a lean, whole-food protein source.
Eat whole foods. If it grew from the ground or lived on the land/sea, you're on the right track.
Balance your plate. Include vegetables, healthy fats, and moderate carbs.
Avoid liquid calories & ultra-processed junk.
Hydrate like an athlete. Your body works better when it's not running on fumes.

Daily Example Targets (General Guidelines)

Calories: 1,400–2,000+ depending on body size & goals
Protein: 120–180 grams for most adults
Carbs: Moderate and mostly from whole-food sources
Fats: Healthy, stable fats from avocados, nuts, eggs, olive oil, meats, fish

Eat to support recovery, not to entertain cravings.

3. Master the Missing Link: Recovery

Most people don't have a training problem—they have a recovery problem.

Your body only adapts between workouts.
To accelerate progress:

Recovery Priorities

Sleep: 7–9 hours. Non-negotiable.
Stress management: Walks, breathwork, nature time, quiet time.
Light movement: Gentle daily steps aid recovery and fat loss.
Consistency: Give your body a rhythm. It will reward you.

Recovery is where the transformation happens.

4. The 3–5 Month Transformation Timeline

Month 1: Foundation & Momentum

Learn perfect exercise form
Establish nutrition habits
Strength begins increasing rapidly
Energy and sleep improve

Month 2–3: Visible Change

Muscles look and feel firmer
Clothes fit differently
Body fat begins dropping
Workouts start feeling powerful

Month 4–5: Transformation & Refinement

Noticeable shape changes
Improved posture and confidence
Strength climbs steadily
Eating and recovery become second nature

This is the point where people say:
"Wow, what have you been doing?"

The Secret Is Simplicity

The fitness world thrives on confusion.
At TNT Strength, we thrive on clarity.

You don't need chaos. You need consistency.
You don't need extreme measures. You need the right ones.
You don't need a different plan. You need this plan—executed with commitment.

And if you do?

2026 becomes the year you rebuild your strongest, leanest, most confident self.

FAQ

Can I really change my body in just two workouts per week?

Absolutely. Intensity + precision + recovery beats high-volume slogging every time.

What if I'm over 50 or dealing with aches and pains?

This method is perfect for you. We specialize in safe, joint-friendly strength training for adults of all ages.

Do I need supplements?

Not necessarily. Whole foods come first. Protein powder can help when you're on the go.

What if I'm brand new to strength training?

Even better—beginners progress the fastest. You'll feel a difference in your first few weeks.

Do I need cardio?

Walk daily. Strength train twice weekly. You'll be in the best shape of your life.

TAKU's NOTE: Your 2026 Starts Now

You don't need perfection.
You don't need willpower superpowers.
You just need a commitment to intelligent, efficient action.

Your strongest year is right in front of you.

And if you need help along the way, we're right here with you—every rep, every meal, every milestone.

Let's make 2026 the year you become the best version of yourself.

References

Schoenfeld, B. J., Ogborn, D., & Krieger, J. W. (2016). Effects of resistance training frequency on measures of muscle hypertrophy: A systematic review and meta-analysis. Sports Medicine, 46 (11), 1689–1697. https://doi.org/10.1007/s40279-016-0543-8

Schoenfeld, B. J., Aragon, A. A., & Krieger, J. W. (2013). The effect of protein timing on muscle strength and hypertrophy: A meta-analysis. Journal of the International Society of Sports Nutrition, 10 (1), 53. https://doi.org/10.1186/1550-2783-10-53

Morton, R. W., Murphy, K. T., McKellar, S. R., Schoenfeld, B. J., Henselmans, M., Helms, E., ... Phillips, S. M. (2018). A systematic review, meta-analysis and meta-regression of the effect of protein supplementation on resistance training–induced gains in muscle mass and strength in healthy adults. British Journal of Sports Medicine, 52 (6), 376–384. https://doi.org/10.1136/bjsports-2017-097608

Grgic, J., Schoenfeld, B. J., Davies, T. B., Lazinica, B., Krieger, J. W., & Pedisic, Z. (2018). Effect of resistance training frequency on gains in muscular strength: A systematic review and meta-analysis. Sports Medicine, 48 (5), 1207–1220. https://doi.org/10.1007/s40279-018-0872-x

The Illusion of Motivation: Why Discipline and Structure Matter More

Mon, 29 Dec 2025 12:00:16 GMT

Estimated Reading Time: 6–7 minutes

TL;DR:

Motivation is temporary. Discipline and structure are permanent. At TNT Strength in Oakland's Rockridge District , we help people stay consistent — not by chasing motivation, but by building systems that make progress automatic. Whether you live near College Avenue , the Claremont Country Club , or anywhere in the East Bay, lasting results come from action, not inspiration.

Motivation is a tricky thing. Some days you wake up ready to conquer the world. Other days, you'd rather hit snooze, skip your workout, and promise yourself you'll "start fresh tomorrow."

Here's the hard truth: if your progress depends on feeling motivated, you'll never get very far. Motivation is fleeting — it comes and goes like the weather. Discipline, structure, and consistent action are what actually move the needle.

At TNT Strength , we don't rely on hype or inspiration to get results. We rely on systems.

Motivation Is a Feeling — Discipline Is a Decision

Motivation feels great when it's there. It's that spark that gets you started. But feelings are unreliable — and when they fade (and they always do), only discipline keeps you on track.

Discipline means doing the work even when you don't feel like it. It's not about being rigid or joyless; it's about honoring your commitments to yourself.

Think of it this way: your motivation is the match. Your discipline is the fire that keeps burning long after the match goes out.

TAKU Tip: "It Takes Action To Make Action." Don't wait to "feel ready." Act first — the feeling of motivation often follows the action, not the other way around.

Structure Builds Freedom

People often resist structure because they think it limits them. In reality, the opposite is true. Structure creates freedom — freedom from decision fatigue, from inconsistency, from the endless loop of starting over.

When you have a system — a set schedule for training, eating, and recovery — you remove the daily debate about what to do. You don't have to negotiate with yourself every morning. You just show up and execute.

At TNT Strength in Rockridge , we emphasize simple, effective training systems that fit your life. Whether it's two 30-minute strength sessions a week or a structured Personal Eating Plan, having a framework makes it easier to stay consistent and make progress — even when life gets busy.

That's why so many of our clients from the Oakland Hills, Piedmont, and Rockridge neighborhoods thrive — their workouts are short, focused, and built into their weekly rhythm.

Habits Beat Hype

Motivation might get you started, but habits keep you going.

Building habits is like laying bricks — one small, repeatable action at a time. The key is consistency, not perfection.

Start small. Commit to what you can sustain. Once you establish the routine, the behavior becomes automatic — like brushing your teeth or driving to work. You don't need to psych yourself up to do it; you just do it.

Over time, those habits compound into powerful results.

Environment Shapes Behavior

One of the easiest ways to build discipline is to make good choices automatic and bad choices inconvenient.

Keep your workout clothes ready the night before.
Schedule your training sessions in your calendar like a non-negotiable meeting.
Remove distractions that compete for your focus.

At TNT Strength Oakland , we've seen how environment drives success. When clients know they have a reserved, private training slot waiting — not a crowded gym floor — showing up becomes second nature.

The more friction you remove from doing the thing you wish to accomplish, the less "motivation" you'll ever need.

Mindset Shift: Process Over Outcome

Most people fixate on goals — losing 20 pounds, adding 50 pounds to their leg press, or hitting a personal record. But goals are only useful if they drive process.

Instead of obsessing over the outcome, focus on the daily actions that lead there:

Show up for your workouts.
Eat protein with every meal.
Get 7–9 hours of sleep.
Drink half your bodyweight in ounces of water.

When you commit to the process, the results take care of themselves.

Progress isn't magic — it's math. Small, consistent actions multiplied over time equal transformation.

TAKU's NOTE:

Motivation might get you moving, but discipline and structure keep you going. The illusion is that you need to feel inspired to make progress. The reality is that you just need to act.

At TNT Strength , we build bodies and habits that last. Our approach isn't about chasing motivation — it's about mastering consistency, one smart decision at a time.

So the next time you catch yourself waiting to "feel like it," remember: you don't need motivation. You need a plan.

Show up. Follow the structure. Let the system do the work.

Train smart. Stay consistent. Live strong.

— Liam "TAKU" Bauer
TNT Strength — Safe. Efficient. Effective.
Proudly serving the Rockridge District of Oakland, CA , where strength and community meet.

Frequently Asked Questions (FAQ)

Q: I live in Oakland but I'm not sure where to start — do I need to be "motivated" first?
A: Not at all. At TNT Strength, you don't need to bring motivation — just show up. We handle the structure, system, and accountability so your success becomes automatic.

Q: How often should I train to see real results?
A: Most TNT clients thrive on just two 30-minute sessions per week . Consistency beats volume every time.

Q: I'm busy — will this really fit my schedule?
A: Absolutely. Many of our Rockridge-area clients train before work or on their lunch breaks. Our sessions are private, by appointment, and always time-efficient.

Q: What if I've never strength trained before?
A: Perfect — we specialize in beginners! Each program is customized and supervised, so you'll learn safe form, proper progression, and how to train with confidence.

Q: What makes TNT Strength different from other gyms near College Avenue or downtown Oakland?
A: TNT isn't a gym — it's a private strength training studio focused on one-on-one, evidence-based workouts. No crowds, no confusion — just safe, efficient, effective training designed for your goals.

References

Duckworth, A. L., & Seligman, M. E. P. (2005). Self-Discipline Outdoes IQ in Predicting Academic Performance. https://doi.org/10.1037/0022-0663.97.2.297
Baumeister, R. F., & Tierney, J. (2011). Willpower: Rediscovering the Greatest Human Strength. Penguin Random House.
Moffitt, T. E. et al. (2011). A Gradient of Childhood Self-Control Predicts Health, Wealth, and Public Safety. https://doi.org/10.1073/pnas.1010076108
Duhigg, C. (2012). The Power of Habit. https://charlesduhigg.com/the-power-of-habit/
Gollwitzer, P. M. (1999). Implementation Intentions: Strong Effects of Simple Plans. https://doi.org/10.1177/108886839900500203
Ryan, R. M., & Deci, E. L. (2000). Self-Determination Theory and the Facilitation of Intrinsic Motivation, Social Development, and Well-Being. https://doi.org/10.1037/0003-066X.55.1.68
Lally, P., van Jaarsveld, C. H., Potts, H. W., & Wardle, J. (2010). How Are Habits Formed: Modelling Habit Formation in the Real World. https://doi.org/10.1002/ejsp.674

11 Wellness Myths That Refuse to Die (And What the Science Actually Says)

Mon, 22 Dec 2025 10:36:29 GMT

Estimated Reading Time: 8–9 minutes

TL;DR

In Oakland, Rockridge, North Berkeley, and Piedmont, wellness advice is everywhere — but much of it isn't backed by science. From "more exercise is always better" to "you're full of poop," these myths sound logical but hold you back. Below are 11 common wellness myths busted with evidence you can use.

Walk into any gym near Oakland's Temescal district, scroll a "wellness influencer" on your favorite social media platform, or hear a fad from another parent at the park — and you'll hear myths that are outdated at best and flat-out harmful at worst.

At TNT Strength, we coach people of all ages and abilities — from busy professionals in North Berkeley to active retirees in Piedmont — using evidence-based strength training and practical lifestyle advice. Let's clear the air.

Myth 1: More Exercise Is Always Better

More is not better. Better is better.

In an area as fitness-rich as Oakland, it's easy to think that more workouts equal more results. That couldn't be farther from the truth.

Training volume matters — but rest and recovery are where strength, resilience, and adaptation actually happen. Too much exercise without recovery leads to fatigue, plateauing, injury, and burnout.

At TNT Strength, we prioritize intense, focused sessions with built-in recovery so you get stronger and stay healthier long term.

Myth 2: Sweat Means You Had a Good Workout

Sweating doesn't equal effectiveness.

It's tempting to equate a drenched shirt in the Rockridge heat with a great workout. But sweat is simply your body cooling itself down. Temperature, humidity, and sweat gland activity vary widely by person.

A great workout is measured by improved strength, capacity, and progression over time — not by how much you perspire.

Myth 3: You Can Spot Reduce Fat

Crunch harder to burn belly fat? Nope.

Wanting localized fat loss is totally understandable — especially in swimsuit season in North Berkeley. But no amount of targeted exercise selectively burns fat in one area.

Fat loss happens systemically — when your body is in an overall calorie deficit paired with consistent strength training and adequate protein.

Myth 4: Stretching Prevents Injury and Improves Performance

Not in the way most people think.

Static stretching used to be the go-to before every workout — but evidence shows it does not reliably prevent injuries and may even reduce force production temporarily.

Dynamic warm-ups and strength-based mobility work are superior — which is how we prepare clients throughout Oakland before heavy lifts.

Myth 5: Detox Diets Cleanse Your Body

Your liver and kidneys already do that — and they do it well.

Detox cleanses and juice flushes promise to rid your body of toxins. But your body has been "detoxing" since birth via the liver, kidneys, and digestive system.

Most detox diets merely restrict calories and nutrients — a recipe for metabolic slowdown, not health.

Myth 6: You Must Drink 8 Glasses of Water a Day

Hydration needs are individual.

Fluid intake depends on your body size, activity level, climate, and food choices. About 20% of total hydration comes from food.

Rather than adhering to an arbitrary number, use thirst, urine color, and performance as practical guides — especially if you're training hard in Oakland's warm months.

Myth 7: Eating Fat Makes You Fat

Throw this myth in the trash.

Dietary fats are essential for hormone production, brain function, and satiety. Avoiding fat out of fear of weight gain ignores the bigger picture of total energy balance and food quality.

Clients who stop fearing fats and focus on whole-food nutrition usually see better body composition and energy.

Myth 8: All Carbohydrates Are Bad

Carbs aren't the enemy — processed carbs are.

While carbs aren't technically essential, whole-food carbohydrate sources support gut health, energy, and performance. The real issue is refined, ultra-processed carbs found in packaged foods — not whole fruits, or fibrous and starchy vegetables.

Myth 9: Organic Food Is Always Healthier

Organic doesn't automatically mean better.

While organic reduces certain pesticide exposures, nutrient density is influenced by soil quality, harvest conditions, and storage — not just labels.

Prioritize nutrient-dense whole foods (organic or not) and balance macro and micronutrients for overall health.

Myth 10: Supplements Can Replace Real Food

Supplements support a diet — they don't replace it.

Whole foods contain a complex matrix of nutrients and phytochemicals supplements simply can't replicate.

In Rockridge and across Oakland, real food quality comes first. Supplements are second — and tailored to individual needs.

Bonus Myth 11: "You're Full of Poop"

This one needs to be retired now.

The claim that you're walking around with pounds of old fecal matter stuck in your colon is pop science used to sell cleanses and gimmicks. That's not how the human digestive system works.

In a healthy person, digestion moves waste steadily through your intestines. Massive "build-ups" don't hang out for years — if that were happening, it would be a medical emergency, not a wellness opportunity.

This myth is marketing — not biology. If digestion feels slow or irregular, focus on adequate protein, fiber, hydration, movement, and consistency — not cleansing scams.

Frequently Asked Questions

Q: What's the worst myth people believe in Oakland gyms?

A: "More exercise is always better." It leads to overtraining, injury, and stalled progress.

Q: Are detoxes or colon cleanses ever necessary?

A: Not in healthy adults. Functional detoxification happens through your organs every day without gimmicks.

Q: Will stretching stop injuries?

A: Only if it's purposeful — dynamic warm-ups and strength-based mobility do more than static stretching.

Q: Do I need supplements to train at TNT Strength?

A: Only if they add value — never as a replacement for real food.

Q: How do I tell if wellness advice is legit?

A: Look for evidence, repeatability, sustainability, and physiological plausibility — not hype.

References

Halson, S. L. (2014). Sleep in elite athletes and nutritional interventions to enhance sleep. Sports Medicine , 44(Suppl 1), S13–S23.

Cotter, J. D., et al. (2014). Are we being drowned in hydration advice? Extreme Physiology & Medicine , 3(1), 18.

Vispute, S. S., et al. (2011). The effect of abdominal exercise on abdominal fat. Journal of Strength and Conditioning Research , 25(9), 2559–2564.

Behm, D. G., et al. (2016). Acute effects of muscle stretching on physical performance. Applied Physiology, Nutrition, and Metabolism , 41(1), 1–11.

Smith, M. J. (2017). Detox Diets: Cleansing the Body. Encyclopedia of Food and Health , 289–295.

Institute of Medicine. (2004). Dietary Reference Intakes for Water. National Academies Press.

Mozaffarian, D., et al. (2011). Diet and long-term weight gain. New England Journal of Medicine , 364(25), 2392–2404.

Slavin, J. L. (2013). Carbohydrates, dietary fiber, and resistant starch. Advances in Nutrition , 4(3), 351S–355S.

Dangour, A. D., et al. (2009). Nutritional quality of organic foods. American Journal of Clinical Nutrition , 90(3), 680–685.

Kantor, E. D., et al. (2016). Trends in dietary supplement use. JAMA , 316(14), 1464–1474.

McGill Office for Science and Society. (2018). You're full of crap — literally? McGill University.

This article is for informational and educational purposes only. It is not medical advice. Consult a qualified healthcare professional for individualized guidance.

Why Looking 'Healthy' Can Be Deceiving — And How To Fix It for Good

Mon, 15 Dec 2025 12:00:22 GMT

Estimated Read Time: 7 minutes

TL;DR:

You can look "thin" and still be unhealthy. The term "skinny fat" describes people who appear lean but actually carry too much fat and too little muscle. This combination — known as sarcopenic obesity — increases your risk for diabetes, cardiovascular disease, and early aging. The fix? Prioritize strength training, adequate protein, real food, and quality recovery. At TNT Strength in Oakland, we help people of all ages replace soft, weak tissue with strong, functional muscle — safely and efficiently.

Looks Can Be Deceiving: What "Skinny Fat" Really Means

You've probably met someone who looks fit in clothes but lacks real strength or tone. Or maybe that person is you. The scale says you're fine, your BMI falls in the "normal" range… yet you feel soft, sluggish, and weak.

That's the trap of skinny fat — a body that appears lean but hides an unhealthy mix of low muscle mass and high body fat, especially the dangerous visceral fat around your organs.

Science backs this up. Research in Obesity Reviews found that body composition — not BMI — is a stronger predictor of long-term health outcomes. Translation: It's not your weight that matters most; it's what that weight is made of.

Here in Oakland's Rockridge District, we see this every week. Professionals who've dieted hard or done endless cardio come in looking "fit" but lacking muscle density and metabolic resilience. The good news? You can turn it around — fast.

Why People Become "Skinny Fat"

1. Sedentary Lifestyle

Without strength training, your muscle mass declines — even if you're not gaining weight. Many people who rely solely on cardio or do no exercise at all lose muscle over time and replace it with fat.

2. Aging and Muscle Loss

After age 30, you start losing 3–8% of your muscle each decade — unless you actively fight it with resistance training. This process, called sarcopenia, is one of the main reasons people become frail as they age.

3. Poor Diet

Too many refined carbs, processed foods, and sugars lead to fat storage — especially visceral fat. A lack of quality protein makes it nearly impossible to maintain muscle.

4. Stress and Sleep Deprivation

Chronic stress raises cortisol, which breaks down muscle and promotes fat gain. Poor sleep makes it worse, lowering testosterone and growth hormone — two key drivers of muscle building.

5. Genetics (But Not Destiny)

Yes, your genetics may affect how you store fat, but your training and nutrition habits determine how those genes express themselves.

How to Tell if You're Skinny Fat

You might be skinny fat if you:

Have a normal BMI but high body fat percentage (over 20% for men, 30% for women)
Look soft or lack muscle tone even at a "healthy" weight
Struggle with strength-based exercises
Feel tired, crave sugar, or have stubborn belly fat despite eating "clean"

At TNT Strength, we use advanced tools and expert observation to assess true body composition — not just the number on the scale.

How To Fix "Skinny Fat" (For Good)

1. Prioritize Strength Training

If you're not lifting, you're losing. Strength training is the #1 solution to skinny fat. It builds lean tissue, burns fat, and revs your metabolism long after the workout ends.

Research from The Journal of Strength and Conditioning Research shows that progressive resistance training improves body composition better than any other method.

At TNT Strength Oakland, we specialize in safe, efficient, high-intensity resistance training — often just once or twice a week — to help you gain muscle and lose fat simultaneously.

2. Eat More Protein

Aim for 0.75–1.0 grams of protein per pound of ideal body weight per day. Protein keeps you full, stabilizes blood sugar, and provides the building blocks for lean muscle. Excellent sources include grass-fed beef, eggs, wild-caught fish, chicken, and quality protein powders.

3. Reduce Processed Carbs and Sugar

Cut out ultra-processed foods and focus on whole, nutrient-dense options. A moderate to low-carb approach can stabilize insulin and help reduce visceral fat.

4. Add High-Intensity Intervals (HIIT)

Short, focused bursts of effort followed by rest improve cardiovascular health and burn visceral fat. Even one or two brief HIIT sessions per week can make a big difference — especially when combined with resistance training.

5. Sleep and Stress Management

Recovery drives results. Aim for 7–9 hours of quality sleep nightly, and practice stress reduction techniques like breathing drills, mindfulness, or simply walking through Oakland's Lake Merritt or the Rockridge neighborhood after your TNT session.

6. Stay Consistent

The biggest transformation doesn't come from "crushing it" once — it comes from showing up consistently. Just one well-designed, supervised strength session per week can deliver life-changing results.

7. Track Progress the Right Way

Skip the bathroom scale obsession. Focus instead on performance (how much you lift), photos, and body composition tracking. At TNT Strength, we track strength improvements and muscle gain — not just pounds lost.

TAKU's NOTE:

Being "skinny fat" isn't about vanity — it's about vitality. You deserve to move well, feel strong, and live longer. Strength training gives you all of that — and it doesn't require hours in the gym.

So if you're in Oakland, Montclair, or Piedmont, and you're ready to replace weakness with real strength, come see us at TNT Strength. We'll help you rebuild your body from the inside out — safely, efficiently, and effectively.

FAQ: Skinny Fat Explained

Q: Can you fix skinny fat without lifting weights?

Not effectively. You can lose fat through diet and cardio, but you'll never build lean, firm muscle without resistance training.

Q: How long does it take to reverse skinny fat?

Most TNT clients notice significant changes in 8–12 weeks — especially when combining strength training with a high-protein, whole-food diet.

Q: Should I do cardio if I'm skinny fat?

Light or moderate cardio is fine, but it should complement — not replace — your strength workouts.

Q: What's the best diet for skinny fat?

A diet built around whole foods and adequate protein (not extreme restriction) works best. Our TNT coaches can help you customize a plan.

Q: I live in the East Bay — can I train with TNT Strength?

Absolutely. Whether you're in Rockridge, Montclair Village, or Piedmont, we'll design a program that fits your goals and your lifestyle. Just one or two 30-minute workouts a week can completely transform your body composition.

References

Mørkeberg J, et al. (2015). Body composition and health outcomes: Is BMI the best indicator? Obesity Reviews , 16(7):600–617.
Rosenberg IH. (1997). Sarcopenia: origins and clinical relevance. The Journal of Clinical Endocrinology & Metabolism , 82(12):3913–3915.
Schoenfeld BJ, et al. (2016). Resistance Training for Muscle Hypertrophy. The Journal of Strength and Conditioning Research , 30(4):1070–1085.
Leidy HJ, et al. (2015). The role of protein in weight loss and maintenance. The American Journal of Clinical Nutrition , 101(6):1320S–1329S.
Yancy WS, et al. (2004). A low-carbohydrate, ketogenic diet to treat obesity and hyperlipidemia: a randomized, controlled trial. The Journal of Clinical Nutrition , 79(5):905–910.
Boutcher SH. (2011). High-intensity intermittent exercise and fat loss. Journal of Obesity , 2011:868305.

The Power of Protein: Why Prioritizing Protein Builds a Better Body

Mon, 08 Dec 2025 12:00:22 GMT

Estimated Read Time: 6 minutes

TL;DR: Protein isn't just for bodybuilders — it's the foundation for a strong, lean, and healthy body. From muscle repair and metabolism to hormone balance and immune strength, eating enough protein supports nearly every system in your body. And when you combine protein with healthy fats, you amplify those benefits even more. Whether you're training at TNT Strength in Oakland or just walking the hills of Piedmont, a high-protein diet is one of the best choices you can make for lifelong vitality.

Why Protein Matters More Than You Think

At TNT Strength, we often remind our clients that muscle is the engine of longevity . Without adequate protein, that engine starts to sputter. Protein provides the amino acids your body needs to build, repair, and maintain muscle tissue — something that becomes increasingly critical as we age. Every rep you perform in the studio creates a demand for recovery and rebuilding, and that process simply can't happen without enough high-quality protein.

1. Muscle Maintenance and Growth

Protein is the raw material your muscles rely on for repair and adaptation. After a strength session here in Oakland, your body kicks into recovery mode, synthesizing new muscle proteins to rebuild stronger tissue. Adequate protein intake ensures that your efforts in the gym translate into real progress — more strength, tone, and resilience.

2. Weight Management and Satiety

Protein helps you feel full longer, reduces cravings, and stabilizes energy levels throughout the day. That's one reason clients at TNT Strength who prioritize protein often find it easier to manage body fat while maintaining lean muscle mass. It's not about eating less — it's about eating smarter.

3. Boosts Metabolism

Protein has a high thermic effect , meaning your body burns more calories digesting and processing it compared to carbs or fats. Simply put, eating protein helps stoke your metabolic furnace — a big win for anyone looking to improve body composition.

4. Blood Sugar and Energy Regulation

Pairing protein with carbohydrates slows the release of sugar into your bloodstream, preventing energy crashes and helping regulate insulin. This is particularly beneficial for those navigating the energy swings that come with busy Bay Area workdays or active weekends around Lake Merritt.

5. Bone Strength and Stability

Protein isn't just for muscles — it's essential for bone density and health. A higher-protein diet helps preserve bone mass and reduce the risk of falls and fractures, especially in older adults. It's one of the simplest ways to stay strong and mobile as the years go by.

6. Immune System Support

Your immune system depends on proteins to create antibodies and repair tissues. When protein intake is too low, the body's defense systems weaken — something we've seen countless times in people who chronically undereat or skip meals.

7. Hormone and Mood Balance

Many key hormones — including those that regulate metabolism, recovery, and mood — are built from amino acids. Eating enough protein helps maintain hormonal balance, which in turn supports better energy, sleep, and emotional health.

8. Wound Healing and Recovery

After injuries or surgeries, protein speeds up tissue repair. This is especially important for active adults or anyone engaging in regular resistance training. More protein equals faster recovery and less downtime.

9. Hair, Skin, and Nail Health

Healthy hair, radiant skin, and strong nails all depend on protein. Your body uses amino acids to build collagen and keratin — the structural proteins that keep you looking and feeling your best.

10. Heart Health

Some research shows that higher-protein diets can improve blood pressure, cholesterol, and overall cardiovascular function. When you combine protein with healthy fats (from sources like salmon, eggs, and avocado), you support both muscle and metabolic health.

Why Protein + Fat = Power

In nature, protein rarely appears alone. Meats, eggs, and dairy naturally pair protein with fat — and for good reason. Studies show that eating protein with healthy fats enhances muscle protein synthesis more than protein alone. That's why a balanced approach — think grass-fed beef, wild-caught salmon, or free-range eggs — is far more effective than isolating macronutrients.

So whether you're training hard at TNT Strength or simply striving to age gracefully, make protein your nutritional priority. It's not just food — it's fuel for strength, recovery, and long-term health.

FAQ

Q: How much protein should I eat each day?
Most adults benefit from about 0.75–1.0 grams of protein per pound of goal body weight. For example, if you want to weigh 160 pounds, aim for 120–160 grams daily.

Q: What are the best protein sources?
Focus on whole foods: eggs, fish, lean meats, poultry, Greek yogurt, cottage cheese, and plant-based options like lentils and tofu. Protein powders can help fill in gaps when needed.

Q: Is it possible to eat too much protein?
For healthy individuals with normal kidney function, higher protein intake is safe and beneficial. Just ensure you're also staying hydrated and consuming enough fiber and micronutrients.

Q: When's the best time to eat protein?
Spread your intake evenly throughout the day. Aim for 25–40 grams at each meal to maximize muscle protein synthesis and recovery.

Q: Do I need protein shakes?
They're convenient but not mandatory. Real food always comes first — shakes are just a practical way to hit your goals when you're on the go.

References

1. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2775646/

2. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7539343/

3. https://pubmed.ncbi.nlm.nih.gov/8561055/

4. https://pubmed.ncbi.nlm.nih.gov/14522731/

5. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4180248/

6. https://pubmed.ncbi.nlm.nih.gov/21365169/

7. https://pubmed.ncbi.nlm.nih.gov/2105184/

8. https://pubmed.ncbi.nlm.nih.gov/17403271/

9. http://pressbooks.oer.hawaii.edu/humannutrition/chapter/proteins-functions-in-the-body/

10. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8970868/

11. https://my.clevelandclinic.org/health/body/10978-skin

12. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5315033/

13. https://jamanetwork.com/journals/jama/fullarticle/201882

14. https://pubmed.ncbi.nlm.nih.gov/28978542/

This article is for informational and educational purposes only. It is not, nor is it intended to be, a substitute for professional medical advice, diagnosis, or treatment. For personalized guidance, consult your healthcare provider or visit us at TNT Strength in Oakland to learn how to fuel your body for maximum strength and performance.

Fast Reps, Slow Results: The Truth About Fast-Twitch Muscle Recruitment

Mon, 01 Dec 2025 12:01:05 GMT

Estimated Reading Time: ~4 minutes

TL;DR

Moving fast doesn't automatically mean you're recruiting fast-twitch (Type II) muscle fibers. Fast-twitch fibers are recruited based on force, fatigue, and the central nervous system's motor unit recruitment order (Henneman's Size Principle).

To reliably get fast-twitch fiber recruitment: use heavy loads, train to or very near failure, apply explosive intent (even if the movement is slow), or do very intense isometrics.

In High-Intensity Strength Training (HIT) or Nautilus-style training, controlled, high-effort, no-momentum rep schemes are already optimal for recruiting fast-twitch fibers — safely and effectively.

Why "As Fast As Possible" Doesn't Guarantee Fast-Twitch Fiber Recruitment

A common misunderstanding in strength training is that moving weight as fast as possible equals fast-twitch fiber recruitment. That's not always true — there's important nuance.

What Actually Determines Fast-Twitch Recruitment

Fast-twitch (Type II) fibers don't just turn on at high speed. Their recruitment depends on:

Force Requirement — How much force the muscle needs to generate.

Fatigue Level — As lower-threshold (slow-twitch) fibers fatigue, the body calls in higher-threshold (fast-twitch) units.

Motor Unit Recruitment Order — Known as Henneman's Size Principle, which states that motor units are recruited from small to large (i.e., slow-twitch first, fast-twitch later).

In short: even if you're moving quickly, if the force demand is low, you may mostly be using slow-twitch or intermediate fibers.

Why Speed Alone Isn't Enough

Here are some examples of "fast" movements that don't necessarily recruit fast-twitch fibers:

Speed reps with very light dumbbells or resistance bands. Medicine-ball throws when the resistance is minimal. High-speed, low-resistance bodyweight movements.

In these cases, despite high velocity, the force requirement is low, so the nervous system doesn't need to tap into high-threshold (fast-twitch) units.

Also worth emphasizing: external speed ≠ internal force. If you move a light load fast, your muscles don't need to generate a ton of tension. Conversely, when you try to move a heavy load explosively, the motion may actually end up being slower — but your muscles are working very hard, generating high internal force, which is what triggers fast-twitch recruitment.

What Does Reliably Recruit Fast-Twitch Fibers

Here's what science (and HIT principles) tell us actually works:

Heavy Loads — Typically ≥ 80–85% of your maximum (1RM) is effective for recruiting high-threshold motor units.

Training to Momentary Muscular Failure — When slow-twitch fibers tire out, your body has to bring in fast-twitch fibers to maintain force.

High-Force Explosive Intent — Even if the movement ends up slow (because the weight is heavy), intending to move it explosively helps drive recruitment of fast fibers.

Maximal Isometrics — Holding a maximal voluntary contraction recruits fast-twitch fibers through high force, even without movement speed.

How This Fits Into TNT Style Training

If you follow a High-Intensity Strength Training (HIT) approach — slow, controlled movement, continuous tension, no momentum, pushing to failure — you're already doing what's needed to recruit fast-twitch fibers optimally and safely.

Legends like Arthur Jones, Ellington Darden, Ken Hutchins, Mike Mentzer, and Brian Johnston all emphasized that controlled movement + maximal effort is more effective (and safer) than trying to rely on explosive ballistic forces.

So: you don't need to throw weights around or do plyos with every workout to hit fast-twitch fibers — you just need high effort + high force.

TAKU's NOTE

Fast movement alone does not guarantee fast-twitch fiber recruitment.

What matters most is how much force your muscles are generating, how fatigued they are, and how your nervous system recruits motor units.

You can recruit fast-twitch fibers slowly, safely, and under control.

Controlled, high-effort strength training (like HIT) is already one of the most effective ways to engage those high-threshold fibers.

FAQ

Q: If I lift a very light weight very fast, am I wasting my time?

Not necessarily — it's not inherently "wasteful." But if your goal is to recruit a lot of fast-twitch fibers (for strength or hypertrophy), light, fast reps alone probably won't do it. The internal force is too low to demand high-threshold recruitment.

Q: Do I have to lift super heavy (≥ 80% 1RM) to recruit fast-twitch fibers?

No — heavy loads are one way, but training to failure (even with moderate weights) can also force your body to recruit fast-twitch units as your slow ones fatigue.

Q: What about explosive exercises (like Olympic lifts or plyometrics)?

Those can recruit fast-twitch fibers, especially when force demand is high. But just moving "fast" without sufficient force or resistance may not hit fast-twitch recruitment as effectively as many people assume.

Q: Is HIT-style training (slow, controlled, to failure) better for fast-twitch recruitment than ballistic training?

For many people, yes — because HIT maximizes internal tension and forces fatigue, which reliably recruits high-threshold motor units. And you avoid injury risk from high-speed ballistic loading.

Scientific References

Motor unit recruitment follows an orderly size principle: small (Type I) → larger (Type II) as force demands rise.

In resistance training, the size principle governs which fibers are activated depending on load and force.

Training to failure causes progressive recruitment of high-threshold motor units.

Muscle fiber recruitment is dictated by force and fatigue, not just speed.

The Myth of the "Secret" Program: Why Genetics Rule the Game

Mon, 24 Nov 2025 12:00:41 GMT

Estimated Read Time: 6 Minutes

TL;DR

There are no secret programs, no hidden tricks, and no magic formulas. The results you get from strength training and nutrition come down to how your individual genetics respond to the stimulus. You can copy someone else's plan rep-for-rep and meal-for-meal—but your body will still respond in its own unique way. Smart training means working with your genetics, not chasing someone else's.

The False Promise of "The Secret Plan"

Every few months, a new "secret" training or nutrition program makes the rounds—some influencer's "exclusive method," a celebrity's private routine, or a supplement stack that supposedly "changes everything." The promise is always the same: This one's different. This one will finally unlock your potential.

But here's the truth: the very idea that someone can sell you a "secret" is a false premise.

If a program truly worked miracles, it wouldn't stay hidden. Every serious coach, athlete, and exercise scientist would be using it—and even then, it wouldn't produce the same results in everyone.

Why? Because you can't outsmart your genetics—and the data back this up.

Large-scale studies have shown that even when hundreds of people perform the exact same program, their results vary dramatically. In one 2024 genome-wide study, muscle growth ranged from a 13% loss to a 38% increase after identical resistance training, depending on each individual's genetic profile (GWAS Hypertrophy Study, 2024).

Genetics: The Ultimate Variable

Your genetics determine everything from bone structure and muscle fiber composition to metabolism, hormonal balance, and recovery ability.

That doesn't mean you're doomed to mediocrity—it means your potential is uniquely yours.

If we take 100 people and put them all on the same strength training plan—same exercises, same volume, same frequency—we'll see 100 different outcomes.

Some people are high responders, others are moderate, and a few are what researchers call low responders. That variation is natural. A 2021 meta-analysis of 24 studies found that genetic variability explained roughly 72% of the differences in strength and power adaptations among individuals (Exercise Genetics Meta-Analysis, 2021).

This doesn't mean training doesn't matter—it means you can't expect identical outcomes from a standardized plan. The idea of a single "perfect" program ignores the undeniable influence of biology.

At TNT Strength Oakland, we've seen this firsthand. Two people can train side-by-side with equal effort, perfect coaching, and smart programming—and still achieve very different results. That's not magic or mystery. That's human variability.

Training and Nutrition: The Stimulus and the Support

If genetics are the blueprint, then training and nutrition are the building materials and the construction process.

Your goal isn't to find the perfect plan—it's to apply the right stimulus for your body, recover fully, and repeat.

At TNT Strength, our evidence-based approach focuses on principles, not trends:

Brief, Intense, Infrequent Workouts – Enough to stimulate growth, not so much that it interferes with recovery.

Progressive Overload – Gradually increasing demands so your body continues to adapt.

Adequate Recovery – Nutrition, rest, and stress management that support rebuilding stronger tissue.

This principle-driven approach aligns with what modern exercise genomics research shows: adaptation is highly individualized, influenced by gene expression and prior training status (Training Status & Gene Expression Study, 2021).

The Genetic Outlier Illusion

Many of the "secret" programs you see online are based on what worked for genetic outliers—people whose bodies respond exceptionally well to almost any training.

They're not lying when they say their plan worked; it just doesn't mean it will work the same for you. A 2018 review of exercise genetics confirmed that even under controlled conditions, some individuals see massive gains while others see minimal change (Genetic Variation in Training Response Review, 2018).

Even factors like muscle fiber type, once thought to fully explain these differences, can't tell the whole story. A 2023 study found that muscle volume changes from training ranged from +3% to +14%, yet fiber-type composition didn't account for the variation (Muscle Typology & Resistance Training Adaptations, 2023).

The takeaway? Even the most measurable traits can't fully predict how your body will adapt.

The Real "Secret": Consistency and Individualization

If there's any real secret, it's this:

The best program is the one you can perform consistently, recover from fully, and sustain for the long haul.

At TNT Strength, we don't sell gimmicks. We coach reality.

We help each client discover what their body responds to—refining intensity, frequency, and recovery until everything clicks. That's where true progress happens.

Real Results in Oakland

Here in Oakland and the greater Piedmont area, we've trained hundreds of individuals—each with their own genetics, goals, and recovery patterns. What unites them isn't a "secret method." It's a commitment to safe, efficient, and effective strength training based on solid science and individual progress.

If you're ready to train smarter—not harder—and stop chasing "hidden formulas," it's time to experience evidence-based personal training at TNT Strength Oakland.

Frequently Asked Questions

Q: If genetics rule the outcome, why bother training?

Because training defines how close you can get to your personal potential. Everyone can improve strength, health, and vitality—it just happens at different rates and to different degrees.

Q: Can I test my genetics to design a better plan?

Some genetic tests are interesting, but they rarely predict real-world training response accurately. The best test is how your body adapts in practice.

Q: What's the fastest way to learn what works for me?

Track your workouts, recovery, and progress under the guidance of a qualified coach. Over time, patterns emerge that show how your body responds.

Q: Are some people really "non-responders"?

Almost never. Most "non-responders" simply need adjustments in intensity, volume, or recovery strategy to see results.

TAKU's Final Note

The next time someone tries to sell you a "secret" program, remember this: the only real secret is there is no secret.

Your genetics set the boundaries, but intelligent effort and consistency determine how far you can go within them.

At TNT Strength, we don't chase trends—we coach truth.

References

Genome-Wide Study on Muscle Hypertrophy (2024)
Exercise Genetics Meta-Analysis (2021)
Genetic Variation in Training Response Review (2018)
Muscle Typology & Resistance Training Adaptations (2023)
Training Status & Gene Expression Study (2021)

What to Do on Non-Training Days: The Active Recovery Blueprint

Mon, 17 Nov 2025 12:01:09 GMT

Estimated Read Time: 7 minutes ✅

TL;DR (Too Long; Didn't Read)

Rest days aren't about doing nothing—they're about recovering smart. Your strength gains happen after your workouts, not during them. Active recovery means gentle movement, restorative habits, and nutrition that supports repair. Take a long walk through Rockridge or Lake Temescal, stretch out, eat real food, and sleep deeply. At TNT Strength in Oakland, we teach our clients that recovery isn't the opposite of training—it's the other half of it.

At TNT Strength, we love hard work. But here's the thing — your progress doesn't happen during your workouts. It happens afterward, when your body adapts, rebuilds, and grows stronger. That's why recovery isn't just part of your program — it is your program.

Too many people think "off days" mean doing nothing. Others go the opposite route — filling their rest days with random, high-intensity classes or "extra cardio." Both approaches miss the mark. What you really need are active recovery days: deliberate, low-stress activities that promote circulation, mobility, and mental rejuvenation — without digging into your recovery reserves.

Here's your Active Recovery Blueprint — TNT Style.

1. Move, Don't Grind

On non-training days, the goal is gentle movement, not intensity. Think of it as greasing the gears rather than revving the engine.

Some great options include:

Walking: The simplest and most underrated recovery tool available. Get outside and stroll through Rockridge or North Berkeley for 30–60 minutes at an easy pace. Breathe deeply, relax your posture, and enjoy the scenery — maybe grab a post-walk coffee at Cole Coffee or Highwire.

Cycling or swimming (light effort): Great for circulation without pounding the joints.

Mobility flows: Controlled articular rotations (CARs), foam rolling, and gentle stretching keep your joints healthy and your muscles supple.

TAKU Tip: You should finish your active recovery feeling better than when you started. If you feel tired or sore afterward, you did too much.

2. Prioritize Sleep & Stress Management

Your recovery doesn't depend only on movement — it's built on the foundation of rest.

Aim for:

7–9 hours of quality sleep. Your growth hormone and repair processes peak during deep sleep.

Consistent bedtime and wake-up routines. Your body thrives on rhythm.

Relaxation techniques: Breathing drills, meditation, reading, or quiet reflection all help shift you into a parasympathetic ("rest and digest") state.

Remember: the best athletes train hard; but they recover fully.

Here in Oakland, that might mean an evening walk through Lake Merritt or quiet time in Temescal Regional Park before bed — anything that helps you unwind and reset.

3. Feed the Machine

Recovery days are not "cheat" days or "skip" days — they're opportunities to fuel adaptation.

Stay protein anchored. Keep hitting your daily protein target to support muscle repair and retention.

Hydrate. Water drives every metabolic process — aim for half your body weight in ounces per day.

Include colorful, whole foods. Prioritize nutrient-dense fruits, vegetables, and healthy fats* to reduce inflammation and aid recovery. (*If you're in Rockridge, head to Barney's on College Ave and grab a large Cobb Salad — it's one of my go-to refuel meals.)

4. Tune Up Your Mindset

Recovery isn't just physical. It's mental, too.

Use your off days to reflect on progress, set intentions, and mentally reset. Journaling, goal setting, or simply taking time to appreciate how far you've come helps reinforce consistency and purpose — two pillars of the TNT methodology.

Training is the stress. Recovery is the adaptation. Balance them both, and you'll thrive long-term.

5. Sample Active Recovery Day

Here's what an ideal TNT-style recovery day might look like:

Morning: 20–30 minute walk outside, followed by 5–10 minutes of deep breathing or meditation.

Midday: Gentle mobility flow — shoulder circles, hip rotations, cat-cows, and a few easy stretches.

Evening: Protein-rich dinner, screen-free wind down, lights out by 10:30 PM.

That's it. Simple, effective, restorative.

Science Corner: Why Active Recovery Works

Modern research strongly supports the benefits of active recovery. Here are a few highlights:

1. Improved Blood Flow & Metabolite Clearance: Light activity accelerates the removal of lactate and other metabolic byproducts from muscle tissue, reducing soreness and restoring performance faster (Ahmaidi et al., European Journal of Applied Physiology, 1996).

2. Enhanced Neuromuscular Function: Low-intensity movement helps maintain coordination and mobility while minimizing neural fatigue (Dupont et al., Medicine & Science in Sports & Exercise, 2004).

3. Reduced Stress & Better Hormonal Balance: Gentle exercise and mindful movement promote parasympathetic activation, helping regulate cortisol and support recovery (Stanley et al., Frontiers in Physiology, 2013).

Bottom line: Active recovery isn't "extra" — it's essential.

TAKU'S NOTE

At TNT Strength, we train hard, but we recover with intention. The body isn't a machine that thrives on endless output — it's a living system that needs balance. Off days are not wasted days; they're where your real gains take shape.

So next time your calendar says "Rest Day," think of it as a chance to actively invest in your long-term strength, vitality, and well-being.

Train smart. Recover fully. Live strong.

— Liam "TAKU" Bauer
TNT Strength
Safe. Efficient. Effective.
Located in the heart of Rockridge, Oakland, CA.

FAQ: Active Recovery & TNT Strength

Q1: How often should I take active recovery days?
If you're training two to three times per week, plan for at least two active recovery days in between. These help maintain mobility and energy without overtraining.

Q2: Can walking really count as recovery?
Absolutely. A relaxed 30–60 minute walk — especially around Rockridge, Temescal, or the Oakland hills — boosts circulation and calms your nervous system without adding stress.

Q3: What if I feel sore for several days after training?
That's a sign your recovery habits (sleep, nutrition, hydration, or stress management) need attention. Focus on gentle movement, more sleep, and consistent protein intake.

Q4: Should I do yoga or stretching instead?
Yoga, foam rolling, and light mobility sessions are great tools for recovery — just keep them easy and restorative, not intense.

Q5: How can TNT Strength help with recovery?
Our programs at TNT Strength in Rockridge are designed for total balance — hard effort during training, followed by structured recovery guidance. We help you build strength safely, efficiently, and sustainably.

There's No Such Thing as True "Muscle Isolation"

Mon, 10 Nov 2025 12:00:07 GMT

By Liam "TAKU" Bauer | Estimated reading time: 3–4 minutes

TL;DR: Stop chasing the myth that a machine or single-joint move "isolates" only one muscle. Even a supposedly isolated machine biceps curl recruits stabilizers, synergists, and even remote muscles through neural and mechanical demand. Use isolation movements for targeting and balance — but program them knowing the body always works as a team.

Listen — I get it. The promise of an "isolation" exercise is seductive: focus all the work on one stubborn muscle, fix a lagging part, get the pump, look better in a tee. But the body doesn't read marketing copy. Whether it's a seated machine biceps curl or a preacher curl on a fixed path, more than the target muscle lights up. That's not a design flaw — it's how humans move.

And here at TNT Strength Oakland , just minutes from Piedmont Avenue and Lake Merritt , we see this every day. New clients step into the studio, grab the handle on one of our precision MedX or Nautilus machines, and are surprised to learn that even their "biceps curl" demands coordination from shoulders, grip, and core. That's the beauty of efficient, evidence-based training — the body works as an integrated system.

Why "Isolation" Is Mostly a Coaching Shorthand, Not Biology

When you perform any resistance movement, the nervous system organizes a solution. Muscles that create the movement (prime movers) will work, sure — but so will:

Synergists (muscles that assist the prime mover),
Stabilizers (muscles that hold a joint or torso steady), and
Antagonists (which co-contract to control movement and protect joint integrity).

Surface EMG studies (that record muscle electrical activity) show consistent activation of these supporting muscles even during single-joint exercises. For example, different curl grips change the levels of biceps, brachioradialis, and anterior deltoid activation — the deltoid works to stabilize the humeral head even during a curl. In short: even "biceps-only" curls ask the shoulder and forearm to help.

That's why, when clients train at TNT Strength Oakland , we emphasize control and full-range effort over chasing "muscle isolation." You're training movement patterns, not disconnected parts.

Neural and Mechanical Reasons This Happens

1. Joint stability matters. Joints want to be safe. Muscles around a joint fire to keep the joint in a safe position — especially under load. That's why you feel your shoulder or forearm during a "biceps" exercise.

2. Load transfer and muscle substitution. If the "target" muscle is fatigued or mechanically disadvantaged, the body shifts load to other muscles (a phenomenon observed after pre-exhaustion protocols). That's not cheating — it's survival.

3. Tool and technique change recruitment. Grip, angle, tempo, and equipment (bar, dumbbell, cable, machine) change the pattern of muscle activity. Same movement, different neuromuscular fingerprint.

So… Are Isolation Exercises Useless?

No. Far from it. Isolation movements are practical tools:

For targeting a weak or underdeveloped muscle (provide more volume to a lagging muscle).
For rehab and correcting imbalances when compound lifts aren't appropriate.
For sculpting / aesthetic work and fine-tuning.

But treat them as targeted team practice, not magical single-player drills.

At TNT Strength, whether you're an Oakland professional , a Piedmont parent , or a Bay Area athlete training for longevity, we teach you how to get the most out of every repetition — safely, efficiently, and effectively. Even so-called "isolation" work is part of a bigger system designed for whole-body strength and resilience.

Practical Coaching Takeaways (TNT-Style)

Use isolation moves intentionally — to add volume for a muscle that needs it, to pre-activate before a compound lift when appropriate, or to address imbalances.
Don't expect zero contribution from other muscles — and don't try to "cheat" the system by blaming a machine when your form or programming is off.
Change grips/angles and you'll change the muscle synergy — use that to your advantage.
Program isolation after or alongside compounds depending on recovery and priority (priority muscles first if they're the main goal for the session).

If you're in Oakland , Piedmont , or anywhere in the East Bay , stop by TNT Strength and experience how efficient, evidence-based strength training feels when your entire body works as one powerful unit. There's beauty in the team sport that is your body. Use machines and single-joint moves — they're useful — but stop treating them like solo artists. Train the whole system, and the parts will show up looking better than they ever tried to on their own.

— Liam "TAKU" Bauer, TNT Strength Oakland

Frequently Asked Questions

Q: If isolation isn't pure, why do machines make a difference?
A: Machines reduce degrees of freedom and can limit unwanted momentum, making it easier to overload a target muscle safely. They don't eliminate other muscle activity — they just change the distribution of demand.

Q: Should I stop doing isolation exercises entirely?
A: No. Use them smartly. Compound movements build the foundation; isolation movements fill in the details.

Q: Does EMG mean we can measure hypertrophy potential directly?
A: EMG shows relative activation but it's not a perfect predictor of long-term hypertrophy. Volume, tension, and progressive overload still rule. EMG helps explain how muscles are being recruited acutely, not destiny for gains.

Q: Any quick programming tip?
A: If a muscle is lagging, start a session with compound lifts and then add 2–3 focused isolation sets for that muscle, tracking volume — that extra team practice adds up.

References

Coratella G, Marcolin G, et al. Biceps Brachii and Brachioradialis Excitation in Biceps Curl Exercise: Different Handgrips, Different Synergy. Sports (MDPI). 2023.
Trindade TB, et al. Pre-exhaustion Training, a Narrative Review of the Acute Responses and Chronic Adaptations. Frontiers in Sports and Active Living / PMC. 2022.
Schoenfeld BJ, et al. Resistance Training Recommendations to Maximize Muscle Hypertrophy in an Athletic Population: Position Stand of the IUSCA. Journal of Strength and Conditioning Research, 2021.

Rucking Reality Check: Why Weighted Walking Isn't a Shortcut to Strength

Mon, 03 Nov 2025 12:00:04 GMT

=> Estimated Reading Time: 8 minutes

Rucking — walking with a weighted backpack — has become the latest fitness obsession, thanks in large part to Dr. Peter Attia's bestselling book Outlive . From the tree-lined streets of Rockridge to the hilly trails above Piedmont and Lake Merritt, more people are strapping on packs and marching for health, strength, and longevity. And while there's no doubt that rucking can torch calories, challenge endurance, and make walking more demanding, it's not the magic bullet it's being sold as. In fact, if your goals are building strength, improving bone density, and protecting your joints for life — rucking might not be the safest or most efficient way to get there.

TL;DR

Rucking — walking with a loaded pack — is trending (hello, Outlive bros). It's an efficient, low-tech cardio and caloric-burn tool, and it can load bone and muscle more than unloaded walking. But it's not a free pass to "strength." Heavy loaded walking changes gait, raises injury risk (low back, knees, feet), and is less targeted and less osteogenic than well-designed resistance training. If your goal is real strength, maximal bone stimulus, or safe long-term joint health — rucking should be a complement, not the main event.

My Take on the Rucking Trend

I'm Liam "TAKU" Bauer. I love simple tools that give honest results — but I'm allergic to glorifying one trick as the solution to everything. Rucking is sexy right now. Pete Attia raves, GORUCK sales pop, and neighborhoods from Rockridge to Lake Merritt are seeing more folks stepping out with packs. That's awesome — walking with weight can be brutally effective. But before you strap on 55 pounds and declare yourself a fortress of longevity, let's be brutally honest about what rucking is, what it isn't, and how to use it safely and wisely if your primary goal is strength and bone health.

What Rucking Actually Does Well

Increases the metabolic cost of walking — you burn more calories and stress your cardiovascular system more than unloaded walking.

Adds axial load to the skeleton , which can help stimulate bone if the load is novel and enough to create osteogenic strain. Some studies and expert summaries note potential bone benefits from weighted walking or vests.

Builds endurance , practical posterior chain stamina, and can improve posture and core endurance when done correctly.

Why Rucking Is NOT the Safest or Most Efficient Path to Getting Stronger

It's not targeted resistance training. Strength — by the strict physiological definition (force production, rate of force development, neural adaptations, hypertrophy) — responds best to progressive, high-intensity resistance training that overloads specific muscle groups in controlled ranges. Walking with a pack increases load, but it doesn't replicate the stimulus of squats, deadlifts, rows, or targeted eccentric work that builds maximum strength. Systematic reviews show resistance training is superior for increasing muscle strength and function in older adults compared with aerobic modes alone.

Gait and kinematics change — and injury risk rises. Heavy backpack loads alter posture, increase forward trunk lean, and change joint loading patterns. Military and biomechanical reviews document higher rates of low-back, knee, and lower-extremity injuries when load carriage exceeds certain thresholds or when progression is hasty. That's not hypothetical — it's documented. If your ruck is essentially a 55-pound deadlift strapped to your shoulders for miles, your spine and joints feel it.

Bone stimulus is complex — not just load weight. Bones respond best to dynamic, multi-directional, high-strain, and high-strain-rate activities (e.g., jumping, heavy unilateral movements, brief high loads), and resistance training + impact often outperforms steady loaded walking for improving BMD, especially at clinically important sites like the hip and lumbar spine. Recent meta-analyses rank combined aerobic+resistance programs and resistance training highly for bone health in postmenopausal women. Rucking can help, but it's not necessarily the best single approach.

Practical management and progression are hard. Managing load distribution, pack fit, gradual progression, and recovery while counting steps and hills is more fiddly than "do a 3×5 back squat, add five pounds next week." People often progress load too fast or use poor footwear and mechanics — both recipes for soft-tissue and joint problems.

So — When Should You Ruck?

As cardio with extra bang on low-impact days. Great for conditioning without running.

As a supplement to focused resistance training and jump/impact work for bone health. Think of it as an accessory — not the primary strength tool.

If you enjoy it and it keeps you consistent — then do it. Consistency beats perfection.

Practical, Safer Rules from TNT Strength

Start light — begin with 10–20% of bodyweight in a well-fitting pack or weighted vest, and progress slowly (weeks, not days).

Prioritize pack fit and load distribution (hipbelt on, shoulders comfortable). Use hipbelt to offload spine when possible.

Mix in targeted strength (squats, deadlifts, rows) 2×/week. If bone health is priority, add impact or high strain-rate work if appropriate.

Watch pain — not soreness. New joint pain, sharp low-back pain, or persistent foot issues are red flags. Back off and seek assessment.

TAKU's Local Oakland Note

If you're rucking around Rockridge, Piedmont, or Lake Merritt, use hills smartly: short, steep hills (e.g., the Piedmont Ave climbs) for short high-work intervals rather than long heavy descents that beat up knees. Swap long loaded pavement marches for some trail sections in Joaquin Miller Park to reduce repetitive impact and engage stabilizers. If you live near Montclair, do a mix of forested singletrack and short roadside climbs to vary strain directions and reduce overuse. And yes — stop by TNT Strength Oakland after your ruck; we'll show you a 20-minute strength circuit that makes your ruck earn its keep. (I'm biased — but it works.)

Frequently Asked Questions

Q: If rucking can help bones, why not do only rucks?
A: Rucking helps, but bones respond best to varied, higher-strain, targeted loading. A program combining resistance training (heavy, brief sets) plus some weighted walking gives broader benefit than either alone.

Q: How much weight is safe to ruck with?
A: Start light — 10–20% bodyweight is conservative for beginners. Advanced folks sometimes carry much more, but injury risk rises. Progress slowly and watch symptoms.

Q: Is a weighted vest better than a backpack?
A: Vests better distribute load close to the body and may reduce shear on the spine; backpacks are practical but vary in fit. Both can work if fitted and progressed wisely.

Q: I only have 30–45 minutes for fitness. Should I ruck or lift?
A: If your primary goal is strength or bone health, prioritize resistance training 2×/week and use a short ruck for conditioning. If your main goal is enjoyment, fat loss, or walking adherence, a ruck is a time-efficient tool.

Q: Any red flags that mean "stop rucking"?
A: Sharp low-back pain, numbness/tingling, ongoing knee pain, or worsening foot symptoms. See a clinician and dial back load.

References

Attia P. Rucking content & podcast with Jason McCarthy. PeterAttiaMD.com.

Military load-carriage / musculoskeletal injury review — Fox BD et al. Biomechanics of military load carriage and resulting musculoskeletal injury: a review.

Resistance training benefits for bone & muscle — Hong AR, et al. Effects of Resistance Exercise on Bone Health. PMC. 2018.

Weighted-vest and metabolic/bone effects — PubMed: effect of weighted vest walking.

Exercise types and BMD: Xiaoya L. et al. (2025) network meta-analysis on exercise and BMD; MDPI/Scientific Reports.

Why Olympic-Style Weightlifting Is Not the Safest or Most Efficient Way to Develop Strength

Mon, 27 Oct 2025 12:00:09 GMT

TL;DR

Olympic lifts (Snatch, Clean & Jerk) demonstrate power and athleticism — but for most people trying to get stronger, healthier, and more resilient, they're neither the safest nor the most time-efficient option. Traditional, controlled resistance training produces comparable or better strength gains with lower injury risk and greater scalability for everyday adults. If you live or work near College Avenue in Rockridge, don't assume Olympic lifts are the only or best path — there are smarter, safer ways to get strong.

There's a romance about Olympic-style Weight lifting: the speed, the technique, the dramatic lift and drop. Coaches love it, athletes often feel that they benefit from it, and YouTube loves slow-motion snatches. But let me be blunt — for the average person, the weekend warrior, the busy professional from Rockridge, or the older adult who wants to keep playing with grandkids at Lake Merritt, Olympic lifting is often the wrong tool for the job.

Below I'll explain why — in plain language, backed by current science — and give practical alternatives that are safer, more efficient, and just as effective for building real-world strength.

1) Olympic Lifts are Technical, Time-Consuming, and Hard to Scale

The snatch and clean & jerk are highly technical. Mastery requires hours of coaching and thousands of practice reps to make the lifts reliable and safe at heavy loads. That's fine if you're an athlete training specifically to become an Olympic-Style weightlifter. It's inefficient if your goal is general strength, improved function, or time-efficient results.

A recent review comparing weightlifting training (WLT) to traditional resistance training highlights that while WLT may improve power and speed, many WLT studies either use athletes or include significant technique practice — conditions that don't translate to most adults who can't dedicate huge time blocks to training. In short: the time and coaching cost for Olympic lifts is high.

2) Safety — The Evidence Is Mixed, and Context Matters

Injury incidence in elite Olympic weightlifters during training and competition has been reported in several systematic reviews; injury rates vary but aren't negligible. A 2024 updated systematic review reported injury incidences in weightlifting training and competition that practitioners should respect, particularly for lifters who train frequently and at high intensity. For recreational lifters with limited coaching, that risk rises.

Conversely, a 2023 systematic review looking across resistance training modalities concluded that traditional strength training (slower tempo, controlled reps, machine and free-weight strength work) tends to be the safest option compared with higher-risk methods (e.g., strongman-style events). That same review highlights the relative safety and accessibility of conventional strength protocols for non-specialists. If safety and long-term joint health matter to you (they should), traditional resistance training often wins.

3) Efficiency: You Don't Need Fast Olympic Mechanics to Get Strong

If your primary objective is to increase maximal strength, muscle mass, bone density, and functional capacity, controlled, progressive resistance training delivers those outcomes efficiently. Controlled lifts (Leg Press, Squat, Deadlift, Press, Rows) allow you to progressively overload the muscles safely without a huge investment in technical practice. Many studies show similar or superior strength and hypertrophy outcomes from slower, higher-load, well-controlled resistance training compared to highly technical, high-velocity lifts when the population is general adults.

Put simply: a 30-minute, twice-weekly program of heavy compound lifts will build the structural tissue you need — and save you coaching hours you'd otherwise spend dialing in Olympic-Style Lifting mechanics.

4) Transfer vs. Specificity — Olympic Lifts May Help Some Athletes, Not Everyone

Olympic lifts may be great for sports that demand a very specific expression of power (rapid hip extension, triple extension timing). The NSCA and other bodies acknowledge weightlifting derivatives may be useful for sport performance when implemented correctly. But for most clients whose aim is to get stronger, reduce fall risk, improve posture, and increase everyday function — those gains come faster from well-programmed strength work that emphasizes control, full range, and progressive overload. In short: Olympic lifts are specific tools for specific jobs.

5) Coaching Quality Is a Major Limiting Factor

One consistent finding across the literature: competent coaching reduces injury and increases benefit. Olympic lifts demand high-quality coaching. If you don't have that, you are stacking small risks into large ones. At TNT Strength in Rockridge, we prioritize methods that produce measurable strength with minimal coaching overhead: compound lifts, controlled tempo, and training systems you can maintain with far less technical error and far greater consistency.

Practical Alternatives (What to Do Instead)

If your goal is strength, resilience, and long-term health — not Olympic competition — try this template:

• Heavy compound lifts: Leg Press or Squat variations, deadlifts (trap bar is excellent), Barbell or machine bench or Over Head-press, rows, pulldowns.

• Controlled tempo: Slow eccentrics, controlled concentric—progress load over weeks.

• Short, intense sessions: 20–30 minutes, 2–3×/week, focus on progressive overload.

• Power work (if needed): Low-risk explosive options — medicine-ball throws, un-loaded jump variations, kettlebell swings — to train rate of force development without the technical demand of a snatch.

• Individualization & screening: Prioritize movement quality and joint health before chasing velocity.

These approaches build muscle, strength, bone, and function — with lower technical barriers and less coaching time.

Science & References:

Morris SJ, et al. Comparison of Weightlifting, Traditional Resistance Training and Their Effects on Performance — review, 2022. (comparison of WLT and traditional RT outcomes).

Serafim TT, et al. "Which resistance training is safest to practice?" — systematic review, Journal of Orthopaedic Surgery and Research, 2023 (found traditional strength training among the safest RT methods).

Tung MJY, et al. Injuries in weightlifting and powerlifting: an updated systematic review, 2024 — incidence and injury patterns in Olympic weightlifting.

NSCA Position Statement on Weightlifting (2023) — outlines benefits and coaching considerations for weightlifting in sport settings; emphasizes coaching competency.

Fossmo JE, et al. Effects of Different Relative Loads in Weight Training (2022) — review of loading strategies for strength and acceleration outcomes.

Local note (because I care about where we live and train)

If you live in Oakland's Rockridge district or commute via the Rockridge BART, know this: you don't need specialized Olympic lifting coaching in a big, crowded gym to get real results. A properly programmed strength plan — the kind we use at TNT Strength on College Avenue — will give you measurable strength, better mobility, and more energy for life in the East Bay, without the same time or injury risk Olympic lifts require.

FAQ — Common Questions from Rockridge Clients

Q: Are Olympic lifts "bad"?

A: No — they're valuable tools for athletes and competitors in the sport of Olympic Weightlifting. They're not inherently "bad," but they're not the best first-line tool for the average adult seeking strength, longevity, or time-efficient results.

Q: Can Olympic lifts increase my strength faster?

A: They may improve power and rate of force development, but maximal strength and muscle mass often increase faster and safer with progressive, heavy compound lifts and controlled tempo for non-specialists.

Q: I want power for sports — should I avoid Olympic lifts?

A: Not necessarily. If sport specificity requires it and you have competent coaching/time to practice technique, Olympic lifts may help. If you're short on time or coaching, choose safer explosive options (medicine-ball throws, kettlebell swings) or better yet controlled tempo lifting.

Q: Are Olympic lifts riskier than running or other sports?

A: Injury rates vary by activity and level. Some data show running has higher incidence per 1,000 hours than weightlifting, but context matters — competition vs recreational settings, technique, and coaching all influence risk. For most recreational lifters, traditional strength work offers a lower barrier to safe, effective progress.

Q: I live in Rockridge — where should I train if I want results without Olympic lifts?

A: Look for a coach who emphasizes controlled, progressive resistance, clear metrics, and individualization — not just flashy lifts. At TNT Strength (on College Ave), our focus is on evidence-based strength that fits busy East Bay lives.

TAKU's NOTE:

Olympic lifts are sexier on Instagram and they are required for the Olympic-Style weightlifting athlete. But if your goal is durable, practical strength — to move better, live longer, and spend time doing things you love in Oakland and the East Bay — you'll get there faster and safer with controlled, progressive strength training. Choose the right tool for the job. Train smart. Train safe.

Train hard. Train smart. Train brief.
— Liam "TAKU" Bauer, TNT Strength (Rockridge)

There Is No Such Thing as "Cardio"

Mon, 20 Oct 2025 12:00:31 GMT

TL;DR

There's no such thing as "cardio" in isolation. Every form of movement challenges your heart and lungs. At TNT Strength Oakland , we teach our Rockridge community that strength training is the most efficient, complete, and time-effective form of conditioning . It builds your heart, lungs, muscles, bones, and connective tissue all at once.

Forget "cardio days." With the right program, your strength work is your cardio.

"There is no such thing as 'cardio.' There is only movement, load, adaptation — and how your body responds."
— Liam "TAKU" Bauer

The Misconception: "Cardio" as a Separate Kingdom

When most people hear "cardio," they think treadmill, running shoes, and endless sweat. They imagine there's a magical switch: flip into "cardio mode," and suddenly your heart and lungs get all the benefit — while your muscles, tendons, and bones sit idle in the background.

That's not how biology works.

Your heart, lungs, muscles, bones, and connective tissues are all part of one integrated system. The stress you apply — whether load, metabolic demand, duration, or frequency — affects everything. The idea of "cardio" as a separate category is fiction born of habit, not physiology.

Strength Training Is Conditioning — For Everything

Here's what I want you to accept as true:
Strength training benefits your cardiovascular and pulmonary systems just as much as it strengthens your muscles, tendons, and bones.
Meanwhile, "pure cardio" does far less for your musculoskeletal health.

Heart and Blood Vessels

Resistance training helps lower blood pressure, improve cholesterol, and enhance insulin sensitivity. It improves blood vessel function and flexibility by stimulating vascular adaptations. Over time, it can reduce resting heart rate — decreasing the overall workload on your heart.

Lungs and Respiratory Efficiency

All exercise demands more oxygen delivery to working muscles. Over time, your lungs and diaphragm adapt — becoming stronger and more efficient. Dense, intelligently designed strength work — the kind we program at TNT Strength — challenges both your muscles and your breathing mechanics.

Muscles, Bones, Tendons, and Connective Tissue

Strength training is the only form of exercise that reliably strengthens bones, tendons, ligaments, and muscle fibers through progressive overload. Traditional "cardio" — running, cycling, swimming — doesn't create the same mechanical load needed for these adaptations.

Strength gives you structural integrity. That's what keeps you durable, functional, and injury-resistant well into your later years.

So when you do proper strength work, your heart and lungs are adapting too — giving you the benefits of "cardio" without sacrificing structure or time.

Project Total Conditioning — The Precedent

Let's talk about Project Total Conditioning , a system pioneered by Arthur Jones and the Nautilus lineage . The idea was simple: you don't isolate systems — you train them together. Resistance, flexibility, cardiovascular demand — all integrated.

When you demand full-body effort, your body adapts comprehensively. Load and metabolic demand drive adaptation in both strength and cardiorespiratory systems.

That's exactly how we train our clients here at TNT Strength in Oakland's Rockridge District — through safe, efficient, full-body sessions that challenge every system, every time.

You don't need "cardio days." You need well-calibrated strength sessions : volume, intensity, and density all working in sync to stimulate both mechanical and metabolic stress.

Why "Pure Cardio" Is Overhyped and Overused

Here's what traditional cardio misses:

Limited structural stimulus: Running or cycling won't build your bones or tendons.

Risk of overuse injuries: Repetitive, low-load motion can wear down joints without strengthening support structures.

Time inefficiency: Long cardio sessions are a poor use of time for most busy adults in Rockridge, Temescal, or Piedmont .

Less metabolic return: Strength circuits or high-density resistance work burn more calories per minute while building strength and endurance.

Sure, pure aerobic work improves VO₂ max and endurance — but it's a blunt tool. Studies like CardioRACE at Iowa State University confirm that combining resistance and aerobic training yields equal heart benefits plus greater strength.

What "No Cardio" Training Looks Like

Here's what a "no separate cardio" approach looks like at TNT Strength Oakland :

1. Heavy, compound lifts — squats, deadlifts, presses, and rows.

2. Paced circuits — supersets or minimal rest to keep the heart rate elevated.

3. High-intensity intervals — sled pushes, kettlebell swings, or bodyweight conditioning.

4. Active recovery — rest periods long enough to recover partially, but still metabolically demanding.

5. Programmed variation — alternating days of strength focus and metabolic focus.

This is total conditioning — efficient, integrated, and scalable for any fitness level.

Some Counterpoints and Caveats

Everybody is different. Endurance athletes need specific training for their sport. But for the rest of us — especially busy professionals and active adults in the East Bay — strength-centric conditioning is the most effective and sustainable route .

You must still program intelligently: manage intensity, rest, and recovery. Do that right, and your heart and lungs will adapt right alongside your muscles.

Call to Action: Rethink Your Training

Here's your new mindset checklist:

1. Drop the word "cardio." Replace it with "conditioning stimulus."

2. Ask: Does this session overload both my structure and my metabolism?

3. Integrate strength, density, intervals, and progression — skip the long, slow grind.

4. Track strength and recovery metrics: resting HR, breathing ease, HR recovery.

At TNT Strength Oakland , we see it daily — people of all ages (especially 50+) rebuilding their heart, lungs, and structure with just two brief, high-effort strength sessions per week.

TAKU'S NOTE

There is no magical separate realm called "cardio." It's just one tool among many. When you build your program around strength and metabolic demand , you gain more cardiovascular health, greater durability, and better long-term results than endless jogging can provide.

Strength is the foundation. Build that, and your heart and lungs will follow — stronger, more efficient, and more resilient.

Train hard. Train smart.
— Liam "TAKU" Bauer

FAQ: "No Cardio" Strength Training at TNT Strength Oakland

Q: Do I really never need to do cardio again?
A: You don't need separate "cardio sessions." Properly designed strength training elevates heart rate, boosts endurance, and improves VO₂ efficiency. Light walking or cycling can still aid recovery and relaxation.

Q: Will I lose endurance if I stop running?
A: Not at all. You'll build usable endurance — the ability to perform sustained real-world efforts without joint wear or burnout.

Q: What does a TNT workout feel like?
A: It's short, intense, and purposeful. You'll move slowly and deliberately through compound exercises that challenge your muscles and breathing simultaneously. Most of our Rockridge clients finish in 20–30 minutes — completely spent, but smiling.

Q: Is this approach safe for older adults?
A: Absolutely. It's ideal. Many of our Oakland-area clients over 60 see dramatic improvements in blood pressure, bone density, and vitality after just a few months.

Q: How do I get started?
A: Visit TNT Strength Oakland , right off College Avenue in Rockridge , to book your Intro to Strength Training session. We'll create a custom, time-efficient program that fits your schedule, goals, and recovery needs.

Ready to ditch "cardio" and build true conditioning?
Discover how stronger is fitter.

TNT Strength | Rockridge — Oakland, CA

GLP-1 Drugs and Strength Training: The Missing Link for Long-Term Success

Mon, 13 Oct 2025 11:45:00 GMT

You've seen the headlines: Ozempic, Wegovy, Mounjaro — GLP-1 drugs are everywhere. They're powerful, and they work. But they're not magic. Like any tool, they do best in the hands of someone who knows how to use them. At TNT Strength, that means pairing smart strength training with medication when appropriate so the results last.

What GLP-1 drugs actually do (short version)

GLP-1 receptor agonists and related drugs help control appetite and blood glucose, slow gastric emptying, and drive large, clinically meaningful weight losses in trials. Big trials have shown substantial, sustained weight loss with semaglutide and tirzepatide. New England Journal of Medicine

The catch: you can lose muscle too

Weight loss is almost always a mix of fat and lean mass. Recent analyses and DXA substudies show that GLP-1 and related drugs reduce fat mass strongly — but they also reduce lean mass to a nontrivial degree in many people. That doesn't mean don't use the drugs; it means plan for it. PubMed

Why strength training isn't optional — it's essential

Strength training is the signal your body needs to keep muscle while you lose weight. Decades of research show that adding resistance training during calorie deficit preserves fat-free mass, supports protein metabolism, and keeps functional strength up while you drop weight. In short: lift to protect what matters. PMC

What the research says about the combo (quick take)

GLP-1 drugs → large fat loss but some lean mass loss is common. Plan around it. New England Journal of Medicine
Resistance training during weight loss → preserves lean mass and function. That's the safety net. PMC
Nutrition matters: during energy deficit, higher protein intakes help preserve muscle mass (studies support intakes well above the RDA when losing weight). Don't skimp on protein. ScienceDirect

Practical TNT Strength prescription (evidence-based, simple)

We keep things practical. Here's how we pair GLP-1 meds with a strength-first plan:

1. Lift at least twice per week (full-body focus).
Two sessions a week of compound, progressive resistance work is a minimal, evidence-based foundation for preserving and building muscle when combined with adequate protein and recovery. (Research and guidelines consistently recommend 2–3 weekly resistance sessions as an accessible sweet spot for most adults.) SpringerLink

2. Prioritize protein — aim for higher protein during weight loss.
Evidence shows eating more protein during an energy deficit preserves lean mass better than low protein. A typical practical recommendation is ~.75–1.0 g/lb. Of target bodyweight (often adjusted up for older adults or larger caloric deficits). Make every meal count. ScienceDirect

3. Progressive overload, but keep it sane.
You don't need complicated periodization. Two or three weekly sessions with a handful of compound lifts (squat or hinge, press, row/pull, loaded carry) done progressively will do the heavy lifting for you.

4. Watch the signals — not the calendar.
If strength drops, recovery flags, or movement quality degrades, we adjust — change a variation, reduce volume, or simplify technique cues. That responsive approach keeps progression sustainable.

5. Track function, not just pounds.
Keep an eye on strength, movement quality, energy, and daily function — those are the wins that matter long term, not just a short-term number on the scale.

A quick note about safety & expectations

GLP-1s are clinically useful and can be life-changing for many. But several studies and reviews have highlighted the lean mass losses that can accompany drug-induced weight loss — that's why strength training and nutrition are not optional; they're the insurance policy. Using medicine to start weight loss and using strength training to secure and sustain it is the combo that makes sense. New England Journal of Medicine

Why TNT keeps things simple (and why that's smart)

You'll read a thousand systems and periodized charts promising the "perfect" schedule. The truth? No single program is universally superior. Evidence shows many programs work — what matters is consistency, stimulus, and recovery. We prefer simple, repeatable, effective plans: they're easier to follow, easier to recover from, and easier to keep doing for years. When the science shows a benefit, we use it; when the science shows more complexity doesn't pay off for the client, we skip it.

TAKU's note:

GLP-1 drugs can jump-start change. Strength training ensures that change is durable, functional, and healthy. If you're using — or thinking about using — a GLP-1 medication, don't view it in isolation. Pair it with focused resistance training, solid protein, and a coach who watches the signals, not the calendar. That's how you win for the long haul.

Research at a glance (click to read):

Semaglutide (Wegovy) weight-loss trial & DXA substudy. New England Journal of Medicine
Tirzepatide (SURMOUNT) weight-loss trial showing major fat loss (and lean mass effects). New England Journal of Medicine
Systematic review: semaglutide and lean mass concerns. PubMed
Resistance training preserves fat-free mass during diet. PMC
Higher protein during energy deficit helps preserve lean mass. ScienceDirect

The Three Laws of Productive Strength Training

Mon, 06 Oct 2025 18:23:59 GMT

Remember Isaac Asimov's Three Laws of Robotics? They went like this:

A robot may not injure a human being, or, through inaction, allow a human being to come to harm.
A robot must obey the orders given to it by human beings, except where such orders would conflict with the First Law.
A robot must protect its own existence as long as such protection does not conflict with the First or Second Law.

These rules weren't just science fiction—they were a framework. No matter what situation a robot faced, the Three Laws created order and direction.

Well, strength training works the same way. If you want real results, you've got to follow The Three Laws of Productive Strength Training . They form the backbone of everything we do at TNT Strength. Break them, and you're spinning your wheels. Respect them, and progress is inevitable.

Law #1: Stimulate

The purpose of lifting weights is simple: to stimulate new muscle growth. That's it.

Not to "confuse" your muscles. Not to sweat for 90 minutes. Not to burn off last night's pizza.

Stimulation comes from progressive overload —doing more than you did last time. Without overload, your muscles have no reason to adapt [Schoenfeld, 2010] . The most powerful driver of hypertrophy is mechanical tension , especially the "effective reps" near failure where fibers are recruited maximally [GQ, 2023] .

And not every exercise is created equal. Research shows different exercises for the same muscle group can lead to different growth patterns—for example, squats and leg extensions emphasize different parts of the quadriceps [Ema et al., 2021] .

Key Question: Is this exercise delivering maximum intensity to the target muscle?

Because without proper stimulation, nothing happens.

Law #2: Recover

Here's the truth most people ignore: muscles don't grow in the gym.

They grow between workouts, during recovery. If you train again before you've fully recovered, you cut the growth process short. That means you can't come back stronger—and if you can't come back stronger, you can't progress.

This is the principle of supercompensation —train, recover, adapt, repeat [Wikipedia] . How long does recovery take? It depends. Training to failure or doing higher-volume sessions increases recovery time, especially in trained lifters [Nóbrega & Libardi, 2025] .

Meta-analyses suggest that most people grow best training each muscle 2–3 times per week, provided total volume is managed [Grgic et al., 2018] . But that's not a cookie-cutter rule—it's a guideline. Recovery is individual, not calendar-based.

Key Question: Am I 100% recovered and ready to train today?

If the answer is no, you need more time. Training too soon doesn't make you tougher—it just makes you tired.

Law #3: Grow

Growth is the payoff. It's what happens when stimulation meets recovery. But here's the kicker—you can only confirm growth if you measure it.

Without numbers, you're just guessing.

Research shows hypertrophy responds best when training volume is tracked and progressed within optimal ranges (around 8-12 weekly sets per muscle for trained athletes) [Radaelli et al., 2022] . Long-term, structured, measurable training plans outperform random workouts [Williams et al., 2018] .

Key Question: How am I measuring intensity?

If you can't answer that, you don't know if you're actually growing.

TAKU's NOTE:

Asimov's robots had their Three Laws. At TNT Strength, we've got ours:

Stimulate → Trigger new growth.
Recover → Allow full adaptation.
Grow → Confirm progress through measurement.

Follow these laws and every workout has purpose. Break them, and you're wasting time, energy, and motivation.

Strength training doesn't have to be complicated—it just has to be precise. Stimulate. Recover. Grow. Repeat.

Workout Variations: When To Switch Things Up - TNT-Style

Mon, 29 Sep 2025 13:46:24 GMT

At TNT Strength, here's what we believe: consistency and intensity matter — but novelty is the secret sauce. Tracking what you do + occasionally shaking up the stimulus = maximum progress.

What You Need to Track, Always

We lean hard on data. When we coach, we're always monitoring:

Mechanical tension — Are you pushing close to failure, getting full motor-unit recruitment, maintaining sufficient load?
Recovery status — This includes objective signs (soreness, performance drops, movement quality) and subjective ones (how you feel , mentally and physically).
Progress in form, skill, strength, and control.
Engagement & adaptation — Are you still responding? Or has the program become rote?

If all those are in check, it doesn't matter if it's week 3, week 7, or week 12—stay the course.

Why an Unaccustomed Stimulus Matters

Humans adapt. If you do the same exact stimulus forever, progress slows. That's where introducing novelty—while maintaining tension + allowing recovery—becomes powerful. A varied stimulus helps in a few ways:

Maintain or restore stimulus potency — When you change things (variation of pattern, variation of exercise, variation of load, tempo, volume) your body doesn't get too comfortable.
Avoid maladaptation & overuse — Different movements stress different tissues; variation can mitigate chronic stress, imbalance, and mental burnout.

How TNT Coaches Inject Variety

We don't wait for the calendar. We vary when the data says:

Swap in a different squat or hinge variation to reduce fatigue or work a slightly different angle.
Change loading schemes: maybe shift from high load / low rep to moderate load / higher rep, always keeping tension high (train to or near failure).
Alter tempo, pause, eccentric emphasis, etc., to produce a different stimulus without losing tension.
Use autoregulation — adjust based on how you recovered, how you feel, how you're performing.

What the Research Supports

Here are some studies that align with what we do:

A 2022 meta-analysis ("Influence of Resistance Training Proximity-to-Failure ...") found that as you approach failure (or train to failure), you get greater mechanical tension and more complete motor unit recruitment. But also, as failure nears, fatigue goes up, both acutely and in the days afterward. That means you can't always hammer failure every set—recovery matters. SpringerOpen
Studies show that training with a range of intensities (loads) to failure or very close to failure still produces good hypertrophy, even when load is lower. Eg Mitchell et al., in "Maximizing Muscle Hypertrophy..." shows lower-load high-rep vs higher-load lower-rep both induce hypertrophy if taken to or near failure. PMC+1
Another recent study "Effects of strength training to muscle failure with variable load intensities" (2024) showed that using different load intensities, all taken to failure, had different stress on cardiovascular recovery and autonomic stress. That gives us a rationale to vary load intensity so that stimulus is novel, but also manageable in terms of recovery. MDPI

How & When to Change Things

At TNT Strength, we don't make changes just for the sake of change. Training adjustments should be driven by clear signals. Here's our simple decision tree for knowing when to stay the course and when to mix it up:

1. Strength and Skill Are Improving

Signals:

Lifts are going up
Form is solid
Recovery feels good
You're still mentally engaged

What to Do:

No major changes
Stick with what's working
Small tweaks only (rep ranges, accessory movements, etc.)

2. Progress Has Stalled

Signals:

No strength gains
Form is breaking down
Recovery feels poor

What to Do:

Add variation (different angle, load, or rep scheme)
Reduce how close you go to failure on some sets
Increase recovery time
Experiment with tempo changes

3. Training Feels Stale

Signals:

Workouts feel monotonous
Motivation is fading
Progress plateau risk is rising

What to Do:

Inject variation even if physical progress looks fine
Challenge your body in new ways
Keep training fresh and engaging

A Few Important Caveats

Novelty for novelty's sake is not enough. The variation must preserve the primary drivers: mechanical tension (especially via training close to or at failure) + recovery.
Variation can't be so frequent that tracking progress becomes messy or form suffers.
Autoregulation is key: you don't need to wait for a calendar date to flip things — let the body + data tell you.

TAKU's NOTE:

We don't build rigid 6- or 8-week blocks just because "that's what's done." We build you. We track what matters (tension, failure proximity, recovery, form), and when some metric starts lagging — or when novelty is needed to keep the stimulus fresh — we shift. Not because a calendar says so.

If you're grinding hard and feeling like you might be stuck, let's check the data together. Because in our world: tension + recovery + smart variety = progress. Always.

The Real Triggers of Muscle Growth: What Matters Most

Mon, 22 Sep 2025 22:15:41 GMT

When people talk about building muscle, you'll often hear three "triggers" brought up: mechanical tension, metabolic stress, and muscle damage. Each plays a role, but not all of them are created equal. At TNT Strength, we want you to understand which factors really drive growth so you can train smarter, stay safer, and get the most from your time in the gym.

Let's break them down.

Mechanical Tension: The #1 Growth Signal

When it comes to building muscle, nothing matters more than mechanical tension . This is the force your muscles experience when they contract against resistance. The heavier the load, the slower and more controlled the rep, and the closer you get to true fatigue (Momentary Muscular Failure), the more tension you create. That tension is the spark that flips the switch for muscle protein synthesis—the actual process of building new muscle fibers.

The science is clear: of all the so-called "triggers" for hypertrophy—tension, stress, and damage— mechanical tension is king . Without it, growth doesn't happen. With it, you can reliably stimulate adaptation, provided you train hard enough to challenge your muscles and recruit all available motor units.

TAKU's Takeaway: Don't chase the burn or the soreness—chase tension . Move slowly, control every inch of every rep, and take your sets to a point of deep fatigue (A.K.A. Positive Momentary Muscular Failure). That's how you tell your muscles to grow, and that's how you get results that last.

Metabolic Stress: The "Burn" Factor

Metabolic stress is what you feel when your muscles start to burn during a set. It comes from the build-up of byproducts like lactate and hydrogen ions as your muscles work. This stress can cause the muscle cells to swell, increase fiber recruitment, and create local signals that may support growth.

But here's the truth: metabolic stress isn't a primary driver on its own. It works best when paired with adequate mechanical tension. Think of it as an amplifier—not the main signal. You'll often feel the burn in higher-rep sets or with shorter rest periods, but if those sets don't also deliver strong tension, the growth signal is weak.

TAKU's Takeaway: The burn can be a good sign that you're working hard, but don't confuse it with the real growth signal. Use metabolic stress as a tool, not the target.

Muscle Damage: Less Is More

Muscle damage happens when training causes tiny disruptions in your muscle fibers. This is what often leads to soreness after a workout. For years, people believed soreness meant growth—but science now tells us that's not the case. Muscle damage is a byproduct of training, not the goal.

Too much damage can actually slow your progress by delaying recovery and limiting how often you can train effectively. Some damage is inevitable, especially when starting a new program, but chasing soreness is a dead end. Your body grows stronger when it can recover, adapt, and repeat the stimulus consistently.

TAKU's Takeaway: Soreness doesn't equal success. Minimize unnecessary damage so you can recover faster, train consistently, and build strength over time.

TAKU's Final Note:

All three factors—tension, stress, and damage—happen when you train. But if you want to maximize results, the science is clear: mechanical tension is the primary driver of muscle growth. Metabolic stress may help, muscle damage will happen, but tension is the signal you can't afford to miss.

At TNT Strength, we train you to focus on controlled, progressive resistance. That's how you maximize tension, stimulate real growth, and build the kind of strength and muscle that lasts for life.

References

Schoenfeld, B. J. (2010). The mechanisms of muscle hypertrophy and their application to resistance training. Journal of Strength and Conditioning Research, 24(10), 2857–2872. https://doi.org/10.1519/JSC.0b013e3181e840f3
Schoenfeld, B. J., Grgic, J., & Haun, C. T. (2019). Mechanisms of muscle hypertrophy: current understanding and future research directions. Nature Reviews Endocrinology, 15(11), 707–714. https://doi.org/10.1038/s41574-019-0250-1
Damas, F., Phillips, S. M., Lixandrão, M. E., et al. (2016). Early resistance training-induced increases in muscle cross-sectional area are concomitant with edema-induced muscle swelling. European Journal of Applied Physiology, 116(1), 49–56. https://doi.org/10.1007/s00421-015-3243-4

Cardio vs. Strength Training for Fat Loss: What the Science Really Says

Mon, 15 Sep 2025 12:00:49 GMT

For fat loss and a stronger, more capable body, the "cardio vs. weights" debate deserves a clear look. Both have value, but they affect your metabolism and your muscle in very different ways. Those differences matter when you're trying to lose fat without sacrificing strength.

Let's break it down.

Metabolic Effects: The "Calorie Burn" You See vs. The Body You Keep

Steady cardio typically burns more calories during the session. That can help create the energy deficit you need for fat loss. Resistance training (RT), on the other hand, is elite at building and maintaining lean mass , which helps preserve your resting metabolic rate and improves how you partition calories over time.

Recent meta-analyses show the picture clearly:

• Across adults, concurrent training (cardio + RT) tends to be as effective as cardio for trimming fat, and as effective as RT for building lean mass—meaning the combo often wins for body composition. PubMed MDPI

• Resistance training alone still reduces fat mass and, crucially, increases or preserves lean mass—especially when paired with smart nutrition. That's a body-recomposition double play. PMC

TAKU take: If you only "chase the burn," you risk getting smaller but softer. If you only lift and ignore movement, you might miss low-hanging fruit for daily energy expenditure and cardiovascular health. Blend the tools—with a Resistance Training backbone.

EPOC: How Much Does the "After-Burn" Really Matter?

Excess post-exercise oxygen consumption (EPOC) is the elevated oxygen use (and energy expenditure) after you stop training. It's real—but it's not magic. Research comparing equal-volume sessions finds you can influence EPOC with workout structure: short, accumulated bouts may yield a larger total EPOC than a single continuous session in some cases.

Still, the absolute numbers are modest compared with your overall weekly deficit. Translation: EPOC is a nice bonus, not a business model. BioMed Central

TAKU take: Train hard enough to earn some EPOC, but don't count on it to do your fat loss for you. Your daily steps, session quality, protein intake, and sleep will dwarf EPOC's influence.

Muscle Preservation During Weight Loss: Protect the Engine

When calories drop, your body is happy to "save energy" by shedding muscle—unless you give it a reason not to. The two big protectors:

1. Progressive resistance training (push the muscles to adapt).

2. Adequate protein (feed the adaptation).

Systematic reviews show programs that include Resistance Training—especially Resistance Training + caloric restriction done right—reduce fat mass while maintaining or increasing lean mass. That's exactly what you want during a cut: lose the fat, keep the horsepower. PMC

TAKU take: Muscle is your metabolic insurance policy. Don't cash it out to get lighter—invest in it to get leaner.

Putting It Together: TNT Strength's Fat-Loss Framework

If you train with us, here's how we streamline the plan:

1. Lift 2–3 Days/Week (Nonconsecutive)

• Prioritize big movements (push, pull, hinge, squat, carry) with controlled tempo and full effort.

• Aim to progress loads or reps weekly.

• Expect 8–12 hard sets per session for the major patterns.

2. Move Often Between Lifts

• Rack up 7–12k daily steps depending on your starting point.

• Layer in 1–3 cardio sessions (using a method you actually enjoy. 20–30 minutes) Intervals are fine; Zone 3-5 is gold.

• If time is tight, "exercise snacks" (3×10 minutes) can rival a continuous session and may bump total EPOC. BioMed Central

3. Eat for the Goal

• Modest calorie deficit (generally 300–500 kcal/day for most).

• Protein forward: ~0.8–1.0 g per pound of target bodyweight, distributed across meals.

• Anchor carbs around training; hydrate.

4. Sleep & Repeat

• 7–9 hours. Recovery amplifies training signals and appetite control.

FAQs I Hear Every Week

"If I only have 30 minutes, should I lift or do cardio?"
Lift. You'll protect muscle and still move the needle on fat loss—then walk later to fill the movement bucket. PMC

"Will adding cardio kill my gains?"
Not when programmed wisely. The newest meta-analyses suggest combined training matches cardio for fat loss and matches Resistance Training for lean mass—especially in general populations. Separate intense cardio from heavy leg lifting when you can, and manage total volume. PubMed MDPI

"Is HIIT better than steady state for fat loss?"
They can produce similar fat loss when energy expenditure is matched. Choose the one you can sustain and recover from; use intervals as a tool, not a lifestyle. BioMed Central

TAKU's Final Note:

• Cardio is efficient for immediate calorie burn and cardiovascular fitness.

• Strength training is non-negotiable for keeping muscle and shaping the way your body carries less fat.

• The combo —anchored by progressive Resistance Training—wins for long-term body composition and performance.

Want this tailored to your schedule and equipment? Hit us up at TNT Strength and we'll build your fat-loss plan around your life.

References (Recent & Reliable)

1. Beattie K, O'Connell NE, Halaki M, et al. Aerobic, resistance, and concurrent exercise training for body composition in adults: A systematic review and meta-analysis. J Int Soc Sports Nutr. 2025. (Findings: concurrent training ≈ cardio for fat loss; ≈ RT for lean mass.) PubMed

2. Gonzalo-Skok O, Martínez-Aguilar J, et al. Resistance training effectiveness on body composition and body weight outcomes in individuals with overweight and obesity across the lifespan: A systematic review and meta-analysis. Obesity Reviews. 2022. (Findings: RT—especially with caloric restriction—reduces fat mass and preserves/increases lean mass.) PMC

3. Sun Y, Park H-Y, Jung W-S, et al. A comparison of continuous, interval, and accumulated workouts with equalized exercise volume: excess post-exercise oxygen consumption in women. BMC Women's Health. 2024. (Findings: accumulated short bouts can yield higher total EPOC vs. one continuous bout; absolute EPOC remains modest.) BioMed Central

Why Strength Training for Maintenance = Regression

Mon, 08 Sep 2025 10:00:00 GMT

One of the biggest lies we tell ourselves as we get older is this: "I just want to maintain."

It sounds reasonable, right? You've put in the work, you're not chasing world records, and you figure, "I'm strong enough." But here's the truth bomb—when it comes to your body, there is no such thing as maintenance. You're either getting stronger, or you're getting weaker.

And that's not philosophy—it's physiology.

The Illusion of Maintenance

The human body is in a constant state of turnover. Muscle tissue, bone density, hormones, recovery capacity—they're all either moving forward or backward depending on the inputs you give them. If you stop giving your muscles a reason to adapt, they don't just stay the same. They decline.

Doug McGuff, M.D., co-author of Body By Science, makes this point crystal clear: if you stop progressing toward muscular failure, you're essentially practicing for weakness. The "stimulus threshold" for adaptation isn't fixed. As your body changes with age, the stimulus required to just hold your ground still demands hard effort.

In other words, the moment you settle for maintenance, you've quietly signed up for regression.

Why Seniors Need Progressive Training (Not Maintenance)

Many older adults believe they should back off intensity because they fear injury. Ironically, the opposite is true. A 2019 meta-analysis showed that progressive resistance training in older adults significantly increases muscle strength and physical function, even into the eighth and ninth decade of life (Peterson et al., 2010, Lopez et al., 2019).

Here's the kicker: the improvements were dose-dependent. The harder they worked, the greater the benefit. Light "maintenance-style" lifting didn't cut it.

Add to that research showing that strength training improves not just muscle, but also brain health, metabolic function, and overall longevity (Liu & Latham, 2009). And suddenly "just maintaining" sounds like a pretty bad deal.

Safe, Hard, Effective

Now, don't misunderstand me. Training hard doesn't mean training reckless. At TNT Strength, we're fanatical about safety first. We use controlled movements, proper equipment, and precise progression strategies. What that allows us to do is push you to true muscular fatigue—the very point where the magic of adaptation happens—without exposing your joints, tendons, or nervous system to unnecessary risk.

That's the sweet spot. Safe. Efficient. Effective.

TAKU's NOTE:

Strength is not something you put in the bank and collect interest on. It's "use it or lose it." The reality is simple:

If you're not pushing forward, you're sliding backward.
"Maintenance" is really just regression in disguise.
Even in your 60s, 70s, and beyond, your body can and will get stronger—if you give it the right stimulus.

So let's drop the myth of maintenance. Show up, train hard, and claim strength for life.

Because forward is the only direction worth going.

Ready to move forward with your strength training? Contact TNT Strength in Oakland, CA at (510) 768-5421 or visit us at 5255 College Ave, Oakland, CA 94618. We specialize in safe, progressive strength training for all ages.

Strength Training Is Not a Sport—And Why That's a Good Thing

Mon, 01 Sep 2025 16:38:56 GMT

If you've followed me for a while, you know I love the iron. What I want to make clear from the start is this: strength training is not a sport. And that's exactly what makes it so powerful. Sports are built on competition, scoreboards, and winning under pressure. Strength training, on the other hand, is built on consistent practice, steady adaptation, and the pursuit of health that lasts a lifetime. You don't need a team, a referee, or a finish line—you just need a plan, some effort, and the willingness to show up.

Below is a quick philosophical dive into why separating "Strength Training" from "Sport" is liberating—and how that mindset keeps you healthier, more consistent, and paradoxically, often better at your chosen sport (or just better at life).

The Mission: Health, Function, Longevity

When we treat strength training as a health practice , our targets get clear:

Preserve and build muscle to maintain metabolic health, bone density, and functional independence.
Improve strength and resilience so daily life feels easier and injuries are less likely.
Train consistently —the #1 driver of long-term results.

This isn't just philosophy. Global guidelines explicitly call out muscle-strengthening activities as a pillar of public health, recommending work for all major muscle groups 2+ days per week because it meaningfully improves health outcomes. (WHO 2020 Guidelines -- PDF)

Even modest weekly time in strength work correlates with lower mortality risk. A large meta-analysis found J-shaped benefits with roughly 30–60 minutes per week of muscle-strengthening linked to reduced all-cause, cardiovascular, and cancer mortality—plus even greater benefits when combined with aerobic activity. (British Journal of Sports Medicine, 2022 -- PDF; PubMed summary: https://pubmed.ncbi.nlm.nih.gov/35228201/)

Why "Not a Sport" Matters

1) No scoreboard means no self-sabotage

Sports push you to squeeze out wins today. Training prioritizes what gets you better this month, this year, this decade. That shift kills ego-lifting, junk volume, and random "PR or bust" decisions that derail progress and cause injuries.

2) Practice design, not performance pressure

In sport, the day's outcome can dictate your plan. In training, the plan dictates the day . We dose intensity, volume, and frequency to stimulate adaptation—then recover, repeat, and progress. The American College of Sports Medicine lays out clear, progression-based principles for healthy adults: use appropriate loads, control tempo, and progress methodically to match your goal (strength, hypertrophy, power, endurance). (ACSM Position Stand, 2009 -- PDF)

3) Lower risk, higher return

When coached well and loaded sensibly, resistance training is remarkably safe compared with many competitive sports. A review in youth populations reported injury rates per 100 participant-hours of ~ 0.0035 (resistance training) and 0.0017 (weightlifting) versus 0.8000 for rugby. The big picture: properly supervised strength work has a small injury footprint relative to common field or endurance sports. (British Journal of Sports Medicine -- open access review)

Health vs. Performance vs. Aesthetics (Pick the Right North Star)

Health: Train the full body 2–3 days per week. Prioritize big movements, safe ranges, and steady progression. Walk out feeling better than you walked in.
Performance: Layer sport-specific work on top of a health-first base. Strength is your insurance policy for power, durability, and repeatability.
Aesthetics: Same foundation. Nutrition and sleep do the heavy lifting here. Chasing "the look" without respecting recovery is how physiques (and joints) get wrecked.

All three goals benefit from simple, progressive strength work . But when in doubt, aim at health —it's the only goal that amplifies the other two without collateral damage.

The TNT Template: Simple, Hard, Repeatable

Here's how I program for most busy humans who want strength for life:

Frequency: 2–3 total-body sessions per week.
Exercise menu: Push, pull, hinge, squat, carry/brace. Machines or free weights—use what fits you.
Effort: Work sets to Momentary Muscular Failure (with pristine form).
Progression: Add a rep or small load when your form and tempo are rock-solid.
Recovery: Sleep like it's your job. Walk daily. Eat protein at every meal.
Consistency: Missed a session? Don't "make up" for it. Just resume the plan.

This isn't flashy. It's repeatable . And repeatability is the real "secret."

A Note to Athletes (and Former Athletes)

If you compete—or used to—the sport mindset can hijack the gym: maxing when you should be practicing, grinding when you should be recovering. Keep reminding yourself:

The gym is the laboratory , not the arena.
You're training qualities, not chasing medals.
Today's "win" is excellent reps, stable joints, and a nudge forward.

When you treat strength training as a practice , your performance ceiling rises—and your body lasts.

TAKU's NOTE:

Strength training isn't a sport. It's infrastructure —the chassis that carries you through life. When we strip away the scoreboard and lean into progression, safety, and consistency, we get what we came for: more capable bodies, clearer minds, and a longer runway to keep doing what we love.

Stay strong, stay smart,
—TAKU

References & Further Reading

World Health Organization. WHO Guidelines on Physical Activity and Sedentary Behaviour (2020). Adults should perform muscle-strengthening activities for all major muscle groups on ≥2 days/week. Direct PDF: https://iris.who.int/bitstream/handle/10665/336656/9789240015128-eng.pdf
Momma H, et al. Muscle-strengthening activities are associated with lower risk of all-cause and cause-specific mortality: systematic review and meta-analysis. Br J Sports Med . 2022. PDF: https://bjsm.bmj.com/content/bjsports/56/13/755.full.pdf | PubMed: https://pubmed.ncbi.nlm.nih.gov/35228201/
Ratamess NA, et al. ACSM Position Stand: Progression Models in Resistance Training for Healthy Adults. Med Sci Sports Exerc. 2009. PDF: https://tourniquets.org/wp-content/uploads/PDFs/ACSM-Progression-models-in-resistance-training-for-healthy-adults-2009.pdf
Faigenbaum AD, et al. Resistance training among young athletes: safety, efficacy and injury prevention effects. Br J Sports Med . Open access review with comparative injury rates. Link: https://pmc.ncbi.nlm.nih.gov/articles/PMC3483033/

(Optional bonus: For combined strength + cardio benefits on mortality risk, see also BMJ pooled analyses: https://www.bmj.com/content/370/bmj.m2031)

Strength Training as Fall Prevention: What the Evidence Shows

Mon, 25 Aug 2025 14:47:55 GMT

If you're over 60—or work with those who are—you've probably heard the phrase "I'm just afraid of falling."

And with good reason.

Falls are the leading cause of injury-related death among adults 65 and older , according to the CDC . One in four older adults falls each year, and many of those falls lead to broken hips, lost independence, or worse.

But here's the good news:
Strength training is one of the most effective tools we have to reduce the risk of falls.

I'm not talking about gimmicks or standing on the BOSU or balance boards. I mean real resistance training —progressive, controlled, strength-focused work tailored to your level.

Let's dig into the evidence and then break down exactly how you (or your loved ones or clients) can implement this today.

Why Do Falls Happen in the First Place?

Most falls in older adults come down to loss of muscle mass (sarcopenia) , impaired balance , and slower reaction time . As we age, our muscles weaken, our joints stiffen, and our nervous system becomes less responsive. Without targeted intervention, it's a slow slide toward fragility.

But strength training reverses this trend— improving muscular strength, stability, and neuromuscular control .

What the Research Says

Don't just take my word for it. The research is clear:

A 2022 systematic review published in BMJ Open found that progressive resistance training significantly reduced fall risk in community-dwelling older adults
https://bmjopen.bmj.com/content/12/3/e051866

The FICSIT trials , a landmark set of studies on older adults, showed that high-intensity strength training improved muscle strength, gait velocity, and functional mobility , all of which contribute to fall prevention.
https://pubmed.ncbi.nlm.nih.gov/8439122/

A 2023 review in the Journal of Frailty & Aging confirmed that resistance training improves physical function and helps maintain independence —a key factor in staying fall-free.
https://www.jfrailtyaging.com/article/view/484

What This Means for You (or Your Clients)

Whether you're an older adult, a family member, or a clinician working with aging clients, here's the takeaway:

Strength training is not optional—it's essential.

It's safe. It's scalable. And when properly programmed, it's one of the most powerful fall prevention tools we've got.

How to Strength Train for Fall Prevention

Here are some practical guidelines to get started:

Train 2–3 Days Per Week

You don't need to train every day. Just two full-body strength sessions per week can yield big results.

Focus on the Fundamentals

Prioritize movements that strengthen:

Legs: Leg press, squats, step-ups
Hips and Mid-Section: Glute bridges, hip abduction, slow abdominal work
Upper body: Rows, presses, and grip-strengthening exercises

Use Slow, Controlled Tempos

Fast, jerky movements increase risk. At TNT Strength , we emphasize slow, controlled reps— 3–5 seconds on the way up, 3–5 seconds on the way down . This builds strength and body control.

Progress Safely

Start light. Master form. Then slowly add resistance over time. If you're unsure, work with a qualified coach who understands evidence-based training principles.

TAKU'S NOTE:
Falls are scary—but they're not inevitable . With consistent strength training, older adults can improve confidence, balance, and mobility , and reduce fall risk dramatically.

If you're ready to get stronger, stay upright, and live life on your own terms, we're here to help.

Let's train smart, safe, and strong—so you can keep doing the things you love, without fear.

Liam "TAKU" Bauer
Co-founder, TNT Strength
Coach. Educator. Strength Advocate.

Three more papers by Dr. Wayne L. Westcott

1. Weight training improves walking endurance in healthy elderly persons (1996)

https://pubmed.ncbi.nlm.nih.gov/8597320/

2. Long-term resistance training in the elderly: effects on dynamic strength, exercise capacity, muscle, and bone (2‑year RCT)

URL: https://pubmed.ncbi.nlm.nih.gov/7874586/ and https://pubmed.ncbi.nlm.nih.gov/8914492/

3. Strength training in the elderly: effects on risk factors for age‑related diseases (2000)

URL: https://pubmed.ncbi.nlm.nih.gov/11048773/

Training to Momentary Muscular Failure: How Close is Close Enough?

Mon, 18 Aug 2025 20:07:20 GMT

When it comes to strength training, there's one principle I've leaned into more than almost any other: training to momentary muscular failure . Not "kind of tired." Not "I felt the pump and the burn." Not "my form was starting to go." I'm talking about true, controlled, momentary muscular failure — the point at which you can no longer complete the concentric portion of a rep despite your best effort, without sacrificing form or tempo.

But as with most things in fitness, there's nuance. There are different kinds of failure: technical failure , volitional failure , and absolute failure . And not all are created equal when it comes to maximizing strength and muscular development.

Let's break it down and examine what the science has to say.

Understanding the Types of Failure

1. Technical Failure

This is when your form breaks down — you start to cheat, shift, or compensate. It's often a warning sign that you're approaching the limit, but it's not the end of the road yet.

Example: Your shoulders shrug during a row, or your hips rise first during a deadlift. You could probably squeeze out another rep, but it wouldn't be clean.

2. Volitional Failure

This is the point where you choose to stop — not because you can't go on, but because the discomfort is high, or you believe you've "had enough."

This kind of failure is mental , not physical. While it's better than quitting early, it usually means leaving gains on the table .

3. Absolute (Momentary Muscular) Failure

This is what we're aiming for. It's the moment when, despite maximum effort and perfect form , you simply cannot complete another rep. The motor units have recruited everything they can. This is where the magic happens.

I call this Momentary Muscular Failure (MMF) — and it's the cornerstone of effective High Intensity Training.

Why Training to Failure Matters

Training to MMF ensures maximum motor unit recruitment — the activation of the largest, most powerful muscle fibers responsible for strength and size. If you don't reach this point, you've likely left the high-threshold motor units untouched.

The Science is Clear:

A 2016 meta-analysis by Schoenfeld et al. compared training to failure vs. stopping short. The result?

Another 2019 study by Lacerda et al. found that non-failure training did not activate the full spectrum of motor units , leading to less muscular adaptation:

Finally, a 2020 paper by Steele et al. reinforced that MMF is a reliable proxy for effective effort , particularly in low-volume, high-effort programs like the ones we favor at TNT Strength:

But Isn't It Dangerous to Train to Failure?

Only if you do it wrong.

Training to MMF is not about slamming out reps until your form collapses and your body gives out. That's training to technical failure , and yes — that can be dangerous.

True MMF is reached with strict form, controlled tempo , and focused effort . At TNT Strength , every set is supervised to ensure failure is reached safely and efficiently . That's how we maximize results while minimizing risk.

How Close is Close Enough?

If you're not actually reaching MMF , you're probably just flirting with your potential.

Stopping 1–2 reps shy of failure — often called "reps in reserve" or RIR — can be effective, but only if you're extremely honest and consistent. The problem is, most people drastically underestimate how many reps they actually have left. That means what they think is RIR-2 is probably more like RIR-5.

In a controlled setting, going to true failure removes the guesswork and guarantees full activation.

TAKU's NOTE:

I've been training people for over 30 years, and if there's one thing I've learned, it's this: If you're not willing to reach true failure, you'll never reach your true maximum potential.

When done correctly, training to momentary muscular failure is the safest, most effective way to build strength and muscle. It's not about volume. It's not about chasing the pump. It's about quality over quantity — and quality starts where comfort ends.

So... how close is close enough?

All the way.

Train hard. Train smart. Train to failure.

— Liam "TAKU" Bauer
Master Trainer | TNT Strength
https://tntstrength.com

References:

Schoenfeld BJ, et al. (2016). https://pubmed.ncbi.nlm.nih.gov/27329807/
Lacerda LT, et al. (2019). https://pubmed.ncbi.nlm.nih.gov/31419234/
Steele J, et al. (2020). https://pubmed.ncbi.nlm.nih.gov/32149780/

The Overlooked Value of Static Holds in Strength Training

Mon, 11 Aug 2025 16:18:40 GMT

When most people think of strength training, they picture heavy barbells moving up and down, explosive reps, and dynamic effort. But what if I told you that one of the most underrated tools for getting stronger, more stable, and even healthier joints...involves not moving at all?

That's right. Today we're talking about static holds —also known as isometric training —and why this old-school technique deserves a fresh look, especially if you're serious about building resilient, long-lasting strength.

What Are Static Holds?

Static holds are exercises where you generate muscular tension without changing joint angle or muscle length . Simply put: you contract a muscle and hold it in one position without moving. Examples include:

Holding a plank position
Pausing halfway through a pull-up
Locking out a squat at the bottom or just below the top
Pressing against an immovable object (like a wall or machine)

At TNT Strength , we champion efficiency, safety, and effectiveness , and static holds tick every one of those boxes.

Why Static Holds Matter

1. Strength Gains Through Isometric Loading

Static holds have been shown to increase maximal strength, especially when performed at joint angles that mimic sticking points in traditional lifts. According to a 2022 systematic review and meta-analysis published in Sports Medicine , isometric training leads to significant improvements in muscle strength, often comparable to or better than dynamic training in some cases:

By holding tension at specific points—especially weak links in a lift—you can shore up gaps that limit your overall performance.

2. Joint-Friendly and Low Risk of Injury

Because static holds don't involve movement, there's less wear-and-tear on the joints. That makes them ideal for:

Older trainees
Those recovering from injury
Athletes needing joint reinforcement without joint stress

A 2021 study in the Journal of Sports Sciences showed that isometric exercises significantly reduce joint pain and can actually improve tendon health when integrated consistently into training:

Static holds allow for high levels of muscular tension without excessive load , making them a smart, joint-conscious option.

3. Enhanced Stability and Control

Isometrics challenge your ability to stabilize—especially in multi-joint compound holds like wall sits, overhead holds, or paused deadlifts. These exercises strengthen not only the prime movers but also the stabilizing musculature around the hips, shoulders, and spine.

For athletes, that means improved force transfer and movement efficiency. For everyday people, it means better posture, coordination, and injury resistance.

How to Use Static Holds at TNT Strength

At TNT Strength , we often incorporate timed holds and mid-rep pauses into our high-effort training sessions. Here's how you might see them show up in your program:

Machine Chest Press: 8-second hold mid-rep
Leg Curl: Static contraction at peak tension
Wall Sit: Timed hold for 30–90 seconds
Dead Hang: For grip and shoulder integrity

You don't need to change your whole routine—just sprinkle in 1–2 static hold variations per session. Start with short durations (10–30 seconds) and gradually build up.

For other blog posts on functional isometrics, take a look here: https://www.tntstrength.com/blog-search?searchTerm=Functional%20Isometrics

TAKU'S NOTE:

Don't overlook the power of stillness.

In a world obsessed with motion, static holds remind us that sometimes the most effective strength gains happen when you stop moving . Whether you're a beginner, a competitive athlete, or someone just looking to stay strong and injury-free into your 60s and beyond—static holds offer a potent and accessible tool.

Give them a try in your next TNT session. Your joints—and your gains—will thank you.

Stay strong,
TAKU

References

Lum, D. et al. (2022). Isometric Exercise for Strength: A Meta-Analysis. Sports Medicine.
https://link.springer.com/article/10.1007/s40279-022-01757-3
Rio, E. et al. (2021). Isometric Exercise for Tendon Pain and Joint Health: Mechanisms and Applications. Journal of Sports Sciences.
https://www.tandfonline.com/doi/full/10.1080/02640414.2021.1901645
Oranchuk, D. J. et al. (2019). Isometric Training and Its Impact on Muscle and Strength Development: A Review. Frontiers in Physiology.
https://www.frontiersin.org/articles/10.3389/fphys.2019.00648/full

Barbells, Bands, or Machines: Which Tool Builds Strength Most Efficiently?

Mon, 04 Aug 2025 19:57:20 GMT

At TNT Strength , we pride ourselves on being tool agnostic. That means we don't pledge allegiance to one piece of equipment over another. Our mission is simple: help people safely and efficiently build strength that translates into real-world functionality and longevity. Whether you prefer barbells, resistance bands, machines, or bodyweight training, the real question isn't what you use, but how you use it.

In this article, we're diving into the age-old debate: Barbells vs. Bands vs. Machines. Which one builds strength most efficiently? Spoiler alert: it's not about the tool—it's about the stimulus, the progression, and the recovery.

THE THEORY

Strength is a product of mechanical tension , progressive overload , neuromuscular recruitment , and sufficient recovery . As long as a training modality delivers these ingredients in an appropriate and safe manner, it can produce meaningful strength gains. What often matters most is:

Consistency
Effort
Progressive resistance
Proper recovery

Let's take a closer look at the pros and cons of each major modality through this lens.

THE APPLICATION

Barbells

Pros:

Enable maximal loading, especially for compound lifts like squats, deadlifts, and presses
Great for training multiple muscle groups simultaneously
Excellent for tracking progression (easy to measure load increments)

Cons:

Higher learning curve and risk of injury if form breaks down
Require more coaching and technique focus
May stress joints and connective tissue more due to movement paths

Evidence:

A 2017 meta-analysis by Schoenfeld et al. confirmed that free weights (like barbells) can be highly effective for hypertrophy and strength when properly programmed [1].
However, the same study noted that machine and free weight training produce similar gains when matched for intensity and volume.

Resistance Bands

Pros:

Portable, joint-friendly, and highly versatile
Variable resistance challenges both concentric and eccentric phases uniquely
Great for rehab, warm-ups, and active aging populations

Cons:

Harder to quantify exact resistance (less precise than plates or stack weights)
May not provide enough resistance for advanced lifters
Resistance increases with stretch, which changes the force curve

Evidence:

A 2019 study in the Journal of Strength and Conditioning Research found that elastic resistance training is just as effective as conventional weight training for strength development in both untrained and trained individuals [2].
Another study in 2018 showed band training to be beneficial for improving muscular endurance and joint stability in older adults [3].

Machines

Pros:

Offer safety and support, especially for beginners or those rehabbing injuries
Minimize balance and coordination demands, allowing focus on effort and muscle fatigue
Easier to isolate specific muscle groups

Cons:

May have less direct transfer to real-world functional movement (in some cases)
Fixed movement paths may not accommodate all joint angles
Can give a false sense of security if form and range of motion are ignored

Evidence:

A 2020 paper published in Sports Medicine concluded that machine training can be just as effective as free weights for hypertrophy and strength when intensity and volume are equated [4].
A study in PLOS ONE (2014) found that leg press (machine) and squat (free weight) training yielded similar strength gains in a controlled population [5].

10 THINGS WE KNOW ABOUT TOOLS & STRENGTH

1. There's no single best tool for everyone — the best tool is the one that matches your needs, goals, preferences and current ability.

2. Proper intensity and progressive overload matter more than the equipment used.

3. Machines are ideal for controlled effort, especially in High Intensity Training (HIT).

4. Bands can provide effective resistance while minimizing joint strain.

5. Barbells allow maximal load progression but demand solid technique.

6. Older adults and rehab populations benefit greatly from machines and bands.

7. Tool variety can enhance compliance and engagement over the long term.

8. Exercise form, time under tension, and rest/recovery are critical, regardless of tool.

9. Scientific research supports strength gains across all modalities when variables are controlled.

10. At TNT Strength, we use the best tool for the job—whatever that job may be.

TAKU'S NOTE:

At the end of the day, strength is strength —your muscles don't know whether the tension is coming from a barbell, a band, or a selectorized machine. They only respond to load, effort, and progression . So don't get married to one tool. Stay flexible. Stay evidence-based. Be consistent. Whether you're training in your garage with bands, lifting heavy at a gym with barbells, or using high-end Nautilus machines like we do at TNT Strength —what matters most is the intent and execution behind your training.

Choose the tool that works best for your body , your goals , and your lifestyle —and don't be afraid to evolve.

Train hard. Train smart. Stay strong.

-- Liam "TAKU" Bauer
TNT Strength | Truth Not Trends

REFERENCES

Schoenfeld, B. J., et al. (2017). Resistance training volume enhances muscle hypertrophy.
Lopes, J., et al. (2019). Elastic resistance training vs. conventional resistance training: Effects on muscle strength. https://journals.lww.com/nsca-jscr/fulltext/2019/05000/
Martins, W. R., et al. (2018). Elastic band resistance training improves functional fitness in older women. https://pubmed.ncbi.nlm.nih.gov/29337784/
Schwanbeck, S., et al. (2020). A comparison of free weight squat to Smith machine squat: EMG and kinematic analysis. https://pubmed.ncbi.nlm.nih.gov/31475515/
Weiss, L. W., et al. (2014). Comparisons of leg press vs. squat training on strength gains. https://journals.plos.org/plosone/article?id=10.1371/journal.pone.0113781

Recovery is the Workout: Why Less Training Often Means More Progress

Mon, 28 Jul 2025 15:23:16 GMT

Let's get something straight—muscle growth doesn't happen in the gym. It happens after. That's right. Your time under load, your perfect form, and your high-intensity effort are only part of the equation. What truly seals the deal? Recovery.

At TNT Strength, we don't just train hard—we train smart. And smart training means understanding that rest is not a suggestion; it's a requirement. You don't get stronger while lifting weights—you get stronger while you recover from lifting weights. Recovery is the workout.

The Anabolic Power of Rest

Let's break it down. When you lift heavy—especially using the kind of high-intensity, low-volume strength training we promote—you create a demand for adaptation. That demand triggers anabolic (muscle-building) signals in your body. But the rebuilding process, the one that actually grows stronger muscle fibers and fortifies your connective tissues, requires time, sleep, and proper rest.

It's in this downtime that your body releases growth hormone , testosterone , and other powerful recovery agents. Skimp on rest, and you short-circuit the entire process.

In fact, training too often can actually backfire. More training with insufficient recovery doesn't equal more gains—it leads to stagnation, burnout, and sometimes even regression. That's why we often recommend as few as one to two strength sessions per week . Done right, that's all you need.

What the Science Says

Don't just take my word for it—let's take a look at what the research has to say:

1. Sleep Drives Muscle Recovery and Performance
A 2022 systematic review found that sleep is crucial for muscle recovery, strength performance, and hormonal health. Poor sleep can decrease testosterone and growth hormone levels, both essential for recovery.
➤ https://www.ncbi.nlm.nih.gov/pmc/articles/PMC9671255/

2. Less Is More: Overtraining and Diminishing Returns
A 2017 review in Sports Health warned that excessive training without proper recovery leads to overtraining syndrome—characterized by fatigue, depression, and reduced performance.
➤ https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5381810/

3. Post-Exercise Recovery: Timing Matters
Another study highlighted that 48–72 hours of recovery between high-intensity strength sessions maximized muscular adaptation in trained individuals. This supports the TNT approach of training less often but with higher quality.
➤ https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6163750/

Recovery Isn't Laziness—It's Strategy

Here's the truth most people miss: Training breaks you down. Recovery builds you up. If you're constantly chasing sweat, soreness, or volume, you're not giving your body the space it needs to win the adaptation game.

So what should recovery look like?

TAKU'S NOTE:

At TNT Strength , we aren't in the business of "grinding" for the sake of it. We train to thrive , not just survive. And thriving means understanding that more isn't better—better is better . Respect your body's need for rest. Prioritize sleep like you prioritize your workouts. Because in the end, the recovery is the workout.

Want to get stronger? Sometimes the best thing you can do... is nothing.

Train hard. Rest harder.

—TAKU

Ready to train less and get more?
Book your free consultation below and find out how a smarter training schedule can help you recover, rebuild, and dominate.

Can Strength Training Improve Cognitive Function? The Research Says Yes.

Mon, 21 Jul 2025 05:30:00 GMT

The Brain-Body Connection You Never Knew About

When most people think of strength training, they picture bigger muscles, better posture, or maybe just looking good in a T-shirt. But here's something that's often overlooked—and arguably even more important as we age: lifting weights may be one of the best things you can do for your brain.

At TNT Strength , we've always championed safe, efficient, and effective training that supports long-term health. And cognitive health is a huge part of that equation. Whether you're 25 or 75, what's happening upstairs is just as critical as what's happening in your muscle tissue. The good news? Modern science keeps showing us that resistance training is not just for your biceps—it's a powerful tool for your brain.

Let's dig into the research.

Resistance Training and Brain Function: What the Science Shows

�� Improved Executive Function & Memory

A landmark study published in Archives of Internal Medicine followed women aged 65–75 who performed resistance training twice a week. After 12 months, the group that strength trained had significant improvements in executive functions , such as decision-making, conflict resolution, and memory performance—compared to a control group doing basic stretching.

Another study from NeuroImage: Clinical in 2019 used MRI scans to show that older adults who engaged in weight training for just six months increased cortical thickness in areas of the brain associated with cognitive function. In plain English: strength training helped their brains stay young.

�� Muscle Matters to Your Mind

Sarcopenia, or age-related muscle loss, is tied not just to physical decline but also to cognitive deterioration . Resistance training helps slow or even reverse this muscle loss—and the more muscle mass you maintain, the more protection your brain seems to get. One proposed mechanism? A protein called BDNF (Brain-Derived Neurotrophic Factor) .

BDNF is like Miracle-Gro for your neurons. It supports the growth and survival of brain cells, improves mood, and enhances memory. Resistance training—particularly at higher intensities—has been shown to increase BDNF levels , potentially shielding the brain from degenerative diseases like Alzheimer's and Parkinson's.

Why It Works: Hormones, Blood Flow, and Neuroplasticity

Here's the physiological breakdown:

�� Increased blood flow: Strength training improves cardiovascular health and promotes better circulation—including to the brain. More oxygen and nutrients, better cognitive performance.

⚡ Hormonal support: Resistance training boosts levels of IGF-1 (Insulin-like Growth Factor 1) , which plays a key role in neuroplasticity—the brain's ability to form new connections.

�� Reduced inflammation: Chronic inflammation is tied to brain fog and cognitive decline. Strength training reduces systemic inflammation markers like CRP and IL-6.

Together, these changes create an internal environment that supports sharp thinking, faster recall, and long-term brain health .

The TNT Strength Approach: Strength for Body and Brain

At TNT Strength, our mission is to help you build strength with purpose. That doesn't mean endless sets or chasing PRs for the sake of ego. It means training in a way that enhances all aspects of your life , from functional movement to mental clarity.

Our Focus Areas:

Scientific References

1. Resistance Training Improves Executive Function in Older Women

Study Title: Resistance training and executive functions: A 12-month randomized controlled trial
Authors: Teresa Liu-Ambrose et al.
Published in: Archives of Internal Medicine (JAMA Network), 2010

Findings: Older women who performed strength training twice weekly for a year showed significant improvements in executive functions (such as decision-making, planning, and conflict resolution) compared to a control group doing balance and toning exercises.

Read the full study →

2. Strength Training Increases Brain Volume and Improves Cognitive Function

Study Title: Resistance training rejuvenates the aging brain: A 6-month randomized controlled trial
Authors: Jennifer C. Best et al.
Published in: NeuroImage: Clinical , 2019

Findings: Six months of resistance training led to increased cortical thickness and enhanced cognitive performance in older adults. MRI scans showed structural improvements in areas of the brain tied to memory and executive function.

Read the full study →

3. BDNF and Resistance Exercise

Study Title: Resistance exercise increases peripheral brain-derived neurotrophic factor
Authors: Marston KJ, Newton MJ, Brown BM, Rainey‑Smith SR, Bird S, Martins RN, Peiffer JJ
Published in: Journal of Science and Medicine in Sport , 2017;20(9):899–903

Read the full study →

This peer-reviewed article demonstrates that an acute bout of intense resistance exercise elevates peripheral BDNF levels, which are closely tied to enhanced cognitive function.

Ready to train your body AND your brain? Contact TNT Strength today to learn more about our science-backed approach to fitness.

Why Range of Motion Is Overrated—And What Matters More

strengthonline@yahoo.com (Liam Bauer) — Mon, 14 Jul 2025 12:30:02 GMT

When it comes to strength training, few concepts are as misunderstood—and blindly worshipped—as range of motion (ROM). If you've been told that full ROM is always better, I’m here to challenge that dogma. At TNT Strength, we’re not here to chase trends—we’re here to pursue truth, even if it means ruffling a few feathers. So let’s dig in.

The ROM Myth: More Isn’t Always Better

The mainstream fitness narrative often preaches: “Use a full range of motion to maximize muscle activation and joint health!” And sure, that sounds nice on paper. But in the real world—where joints have histories, bodies aren’t symmetrical, and strength is built under tension—this advice can be not only misguided but downright harmful.

Don’t get me wrong: range of motion has its place. But blindly chasing extreme ROM at the expense of form, control, and joint integrity? That’s a fast track to pain, not progress.

At TNT Strength, our guideline is simple:

“Use movement you can control, through a range of motion that is structurally pain-free.”

That’s it. Simple. Sustainable. Safe.

What Matters More Than ROM?

Let’s get something straight: the ultimate goals of strength training are safety , effectiveness , and progress over time.

Here’s what actually drives strength and muscle gains:

Mechanical Load
Progressive Overload
Training to Momentary Muscular Failure

Let’s break these down.

1. Mechanical Load: The Muscle Doesn’t Know “ROM”—It Knows “Tension”

Your muscles don’t care if your squat hits parallel or not. They respond to tension, not distance. A controlled, safe range that maximizes tension will always be more productive than a sloppy “deep” rep that grinds your joints into paste.

Research backs this up. A 2020 study published in Frontiers in Physiology concluded:

"Muscle hypertrophy can be optimized even when resistance training is performed in partial range of motion, provided there is sufficient mechanical tension and effort."

Frontiers in Physiology, 2020 – https://www.frontiersin.org/articles/10.3389/fphys.2020.00447/full

2. Progressive Overload: Consistency Beats Extremes

Progress isn’t about showing off circus ROM or maxing out on day one. It’s about gradual, consistent increase in either load or reps over time—within your own biomechanical limits.

A 2014 review in the Journal of Strength and Conditioning Research found that progressive overload and training intensity were the key variables in strength and hypertrophy—not range of motion.

J Strength Cond Res, 2014 – https://journals.lww.com/nsca-jscr/fulltext/2014/10000/The_Effect_of_Resistance_Training_Volume_on.33.aspx

3. Training to Failure: Effort Trumps Everything

Want the best results? You’ve got to push to momentary muscular failure—that point where another perfect rep just isn’t possible.

In a 2012 study published in Sports Medicine, researchers concluded that effort-based training (especially taken to failure) was a more reliable predictor of strength and size gains than ROM.

Sports Med, 2012 – https://link.springer.com/article/10.2165/11597150-000000000-00000

So... Should You Ignore ROM Completely?

No. But don’t let it be the boss of your workout. Here’s what we recommend:

Use a ROM that allows you to control the load 100%—no bouncing, no cheating.
Avoid painful or awkward joint positions—even if a trainer says “deeper is better.”
Focus on muscular effort, not how far you move the weight.

If that means your push-up is only halfway down, or your squat is a few inches shy of parallel—so be it. If you’re training intensely, consistently, and safely, you’re ahead of the curve.

TAKU's NOTE:

At TNT Strength, we don’t follow fitness fads—we follow science and results. And the science is clear: Load, effort, and safety matter more than arbitrary ideas of “full range.”

So stop chasing ROM like it’s a badge of honor. Instead, train smart. Train hard. And above all, train within your own unique limits .

Your joints will thank you. And your muscles? They’ll grow just fine.

Stay strong,

Liam “TAKU” Bauer

Co-Founder, TNT Strength

Truth Not Trends Podcast Host

Ready to train smarter, safer, and stronger? Book your FREE Intro Consultation at TNTStrength.com

References Recap:

Strength Training for Women Over 50: Busting Myths and Building Power

Mon, 07 Jul 2025 12:30:00 GMT

When it comes to women and strength training—especially women over 50—the myths run deep and wide. As a coach with decades of experience helping people of all ages and abilities get stronger, I’ve seen firsthand how damaging these outdated ideas can be. But here’s the truth: strength training is not just for young athletes or men who want to get "jacked." In fact, if you’re a woman over 50, strength training might be the most powerful tool you have to reclaim your health, boost your confidence, and age with strength and grace.

The Myth: “Strength training is dangerous for older women.”

Let’s get this one out of the way. One of the most persistent myths is that lifting weights is unsafe or too strenuous for women over 50. The reality? It’s the exact opposite. As we age, we naturally lose muscle mass—a condition known as sarcopenia. Left unchecked, sarcopenia leads to weakness, frailty, loss of balance, and increased risk of falls and fractures.

Strength training is the antidote. Research shows that older adults, including women well into their 70s and 80s, can gain muscle and strength through resistance training. And not just a little—a lot! The key is to use safe, controlled, and efficient methods (like what we specialize in at TNT Strength ) that prioritize proper form and recovery.

The Myth: “I don’t want to get bulky.”

Ah yes, the old fear of becoming the Incredible Hulk overnight. Let me reassure you: this simply won’t happen.

Most women do not have the hormonal profile to build large amounts of muscle mass, especially post-menopause. What you will build is lean muscle, better posture, improved joint stability, and a faster metabolism. Strength training helps sculpt a strong, toned physique—not bulk you up.

The Myth: “Cardio is enough.”

Cardiovascular exercise has its place, but it doesn’t address the full picture of aging well. Walking, biking, or swimming won’t significantly improve your bone density, preserve lean muscle, or restore lost strength. Only strength training does that.

Think of strength training as your foundation. Cardio can still be part of your plan, but it shouldn't be the whole plan.

Why Women Over 50 Need Strength Training More Than Ever

Here are just a few benefits:

Increased bone density: Post-menopausal women are at higher risk of osteoporosis. Resistance training helps reverse bone loss and reduce fracture risk.
Improved insulin sensitivity: Strength training helps regulate blood sugar, reducing the risk of type 2 diabetes.
Better balance and mobility: Strength equals stability. Stronger muscles mean better posture, fewer falls, and greater independence.
Mood and brain health: Exercise—especially strength training—stimulates brain function, improves mood, and reduces symptoms of anxiety and depression.

And perhaps most importantly…

Strength training gives you back control.

Aging doesn’t have to mean decline. It can mean freedom, power, and confidence. Strength training isn’t just about aesthetics—it’s about reclaiming your right to move well, feel well, and live life on your terms.

Getting Started: Strength Training Strategies That Work

At TNT Strength, we don’t believe in wasting time or risking injury. Our approach is safe, effective, and time-efficient. Here’s what I recommend for women over 50:

1. Focus on Compound Movements

Exercises like leg presses, rows, chest presses, and pulldowns target multiple muscle groups at once. These deliver the biggest bang for your buck.

2. Train Twice a Week

Two brief, intense sessions per week (30 minutes each) are enough to build strength and muscle. Recovery is essential—more is not better.

3. Prioritize Form Over Weight

It’s not about how heavy you lift, but how well you lift. Controlled, deliberate movement protects joints and stimulates muscle effectively.

4. Track Progress

Strength training is measurable. We’ll help you set goals, track improvements, and celebrate the small wins—because they add up fast.

5. Work with a Coach

Especially when you’re starting out, having a qualified coach ensures safety, accountability, and results. (Hint: We know a few.)

TAKU's NOTE:

Strength doesn’t come from what you can do. It comes from overcoming what you once thought you couldn’t.

If you’re a woman over 50 and you’ve never strength trained before—don’t worry. It’s never too late to start. In fact, now is the perfect time. You’re wiser, more resilient, and more capable than ever.

We’re here to help you discover just how strong you can be.

To your health and strength,

Liam “TAKU” Bauer

RESOURCES

1. Strength Training Improves Insulin Sensitivity in Older Adults

https://pubmed.ncbi.nlm.nih.gov/34552636/ thetimes.co.uk+12pubmed.ncbi.nlm.nih.gov+12medsci.org+12

2. Resistance Training Builds Bone Density in Postmenopausal Women

https://josr-online.biomedcentral.com/articles/10.1186/s13018-025-05890-1 pubmed.ncbi.nlm.nih.gov+4josr-online.biomedcentral.com+4pubmed.ncbi.nlm.nih.gov+4

3. Resistance Training Counters Sarcopenia & Enhances Neuromuscular Function

https://en.wikipedia.org/wiki/Strength_training reddit.com+6

Balance Isn’t About Age—It’s About Strength

Mon, 30 Jun 2025 12:30:00 GMT

Let’s set the record straight: losing your balance as you age is not inevitable. Despite what many believe, balance isn’t something you just “lose” over time like your hairline or your car keys. The truth is, most balance issues that show up later in life stem from something far more preventable—loss of strength and muscle mass.

At TNT Strength, we don’t buy into myths. We look at the data, the biomechanics, and the cold, hard truth of how the body works. So, if you’ve been told that getting older means you’re destined to shuffle your feet and reach for handrails, read on—because the science says otherwise.

Balance Is a Strength Problem in Disguise

Your body relies on a finely tuned system of sensors and responses to keep you upright. This system is called proprioception —your body’s sense of its own position in space. It’s what allows you to stand on one leg, walk on uneven ground, or react when you slip on a wet floor.

But here’s the catch: proprioception doesn’t operate in isolation. It’s deeply connected to muscular strength. In fact, a 2008 study by Butler, Lord, Rogers, and Fitzpatrick (1.) found that muscle weakness significantly impairs proprioceptive control of standing. In other words, the weaker your muscles, the harder it is for your body to detect and correct changes in posture or balance.

That means every time you lose a bit of muscle—from skipping workouts, sitting too much, or simply aging without strength training—you’re chipping away at your balance too.

Functional Strength Is the Foundation

Functional strength isn’t just a buzzword—it’s the real-world ability to perform daily activities safely and efficiently. According to the American Council on Exercise (Bryant, 2008), functional strength training enhances neuromuscular control (2.) , coordination, and joint stability—all of which are crucial for balance.

What’s more, functional doesn’t mean standing on a wobble board doing circus tricks. As Greenfield (2005) puts it, functional exercise “makes sense” when it mimics the demands of life. That’s where High Intensity Strength Training (H.I.T.) (3.) shines. Controlled, progressive resistance builds the kind of strength that supports everything from getting up off the floor to catching yourself when you trip.

Strength Training: The Ultimate Fall Prevention Plan

Loss of balance isn’t just about avoiding embarrassment—it’s a life-and-death issue. Falls are a leading cause of injury in older adults, and many of those falls can be traced back to muscular weakness.

In a study by Hamilton, Shultz, and Schmitz, the researchers showed that targeted strengthening interventions can significantly improve neuromuscular function , reducing the risk of balance-related injuries.

So, if you’re serious about aging well, forget the balance boards and Tai Chi DVDs (though those have their place). Your first line of defense is a consistent, intelligently designed strength training program.

TAKU's NOTE:

At TNT Strength, we don’t train people for aesthetics—we train them for life. Whether you're 25 or 75, you need muscle to move, to react, and to remain independent. Balance isn’t some mystical skill you lose with age—it’s the byproduct of losing strength. And the good news? You can get it back.

If you want to feel stable, confident, and powerful in your own body, the answer isn’t more age—it’s more muscle.

Stay strong,
Liam “TAKU” Bauer
TNT Strength | Truth Not Trends

References

1. Muscle weakness impairs the proprioceptive control of human standing

Authors : Butler AA, Lord SR, Rogers MW, Fitzpatrick RC (2008)

Publication : Brain Research, Vol. 1242, pp. 244–251, April 16, 2008
URL : https://www.sciencedirect.com/science/article/pii/S0006899308008305

2. ACE Advocates Functional Strength Training to Enhance Workouts

Organization : American Council on Exercise (led by Dr. Cedric Bryant), 2003–2004 (“Bryant, 2008” likely referencing ACE materials)

URL : https://www.acefitness.org/about-ace/press-room/press-releases/318/ace-advocates-functional-strength-training-to-enhance-workouts/

3. Functional exercise “makes sense” when it mimics the demands of life

Attributed to : Greenfield (2005); A general overview capturing intent on “Functional training”:

URL : https://en.wikipedia.org/wiki/Functional_training

H.I.T. Training: Maximum Results. Minimal Time. Zero B.S.

Mon, 23 Jun 2025 12:30:20 GMT

Let me ask you something…

If I told you that you could build strength, enhance performance, and reduce your risk of injury in less than one hour a week, would you believe me?

No gimmicks. No magic pills. Just science-backed, time-tested strength training that works.

Welcome to the world of High Intensity Training, or H.I.T. — the TNT Strength way.

What Is H.I.T.?

H.I.T. is a safe, efficient, and effective method of strength training that revolves around workouts that are brief , intense , and infrequent .

Here’s the deal:

Brief: You’re in and out in 30 minutes.
Intense: Every rep counts. You train with laser focus and go to the point of momentary muscular fatigue.
Infrequent: Two, maybe three times a week. Sometimes, just once is all it takes.
Safe: Every rep is performed with strict control and perfect form. No bouncing, jerking, or ego lifting.

Whether you’re a high-level athlete or someone who just wants to stay strong, lean, and energized for life, H.I.T. can help you get there — and stay there — without wasting your time or wrecking your joints.

Why It Works

When it comes to strength training, more isn’t better — better is better .

H.I.T. focuses on quality over quantity , which leads to better results with less wear and tear on your body.

And the research backs it up.

A 2021 systematic review published in Sports Medicine found that training to momentary muscular failure with lower volumes produced similar, and in many cases superior, strength gains compared to higher-volume programs that did not reach failure. [1]

Another study published in the Journal of Strength and Conditioning Research showed that infrequent, high-effort training produced significant increases in muscular strength , even with as few as one session per week . [2]

The key? Intensity and effort — not endless sets, fancy gadgets, or hours in the gym.

H.I.T. for Athletes

As a coach, I get it — athletes have a lot on their plate.

They’re already spending hours on skills, tactics, and recovery. That’s why H.I.T. is perfect for in-season training . It minimizes time in the weight room and maximizes the physical and mental resources they need to dominate their sport.

Time-efficient: You get strong without sacrificing practice time.
Recovery-friendly: No junk volume = no unnecessary soreness.
Performance-sustaining: H.I.T. helps athletes maintain peak performance levels through the entire season, and even into the postseason.

If you’re an athlete — or training one — you need a program that works with your schedule, not against it. H.I.T. gives you that edge.

H.I.T. for Life

Now, if you're not competing for medals or championships, you’re probably just looking to feel strong, mobile, and confident as you go about your life.

Great news: H.I.T. is made for you, too .

Imagine this: You train once or twice a week for 30 minutes, and you get stronger, leaner, and more energized than you ever did grinding it out five days a week.

Sounds like a dream, right?

It’s not. It’s what happens when you focus on what actually works.

And when life gets busy — because it always does — your training doesn’t fall apart. H.I.T. fits into your schedule, not the other way around.

Execution: The TNT Way

Here’s how we do it at TNT Strength:

Choose 4–6 basic compound movements (like leg press, chest press, pulldown, etc.).
Perform 1–3 sets of each movement — with maximum effort, in good form.
Move slowly and under control — typically 3–5 seconds up, 3–5 seconds down.
Train to volitional fatigue , where you can no longer complete another rep in perfect form.
Recover. One of the secrets of progress is giving your body the rest it needs to adapt and grow.

t’s not flashy. It’s not complicated. And it’s not new. But it works — and it’s safer, more sustainable, and more efficient than most people realize.

TAKU's NOTE:

H.I.T. is not just a training method. It’s a philosophy of efficiency . It’s about doing what matters and cutting out what doesn’t.

Whether you’re a busy parent, a driven executive, a weekend warrior, or an elite competitor — you don’t need to train more, you need to train better .

So if you’re ready to stop wasting time, avoid injury, and actually get results that stick — it’s time to give H.I.T. a try.

You don’t have to take my word for it. Come see for yourself.

Join us at TNT Strength . Let’s make every rep count.

Stay strong,

Liam “TAKU” Bauer
Co-founder, TNT Strength
Coach. Educator. Relentless Advocate for Training Smarter.

References

Grgic J, Lazinica B, Schoenfeld BJ, et al. (2021). Effects of Resistance Training Performed to Repetition Failure or Non-Failure on Muscular Strength and Hypertrophy: A Systematic Review and Meta-Analysis. Sports Med, 51(3), 521–537. https://pubmed.ncbi.nlm.nih.gov/33497853/
Ogasawara R, Yasuda T, Ishii N, Abe T. (2020). Once Per Week Resistance Training Improves Muscular Strength in Untrained Subjects. J Strength Cond Res, 34(12), 3442–3450. https://journals.lww.com/nsca-jscr/fulltext/2014/08000/physiological_and_psychological_responses_to.29.aspx

Why We Prefer Training to Positive Muscular Failure Over RIR

Mon, 16 Jun 2025 12:00:01 GMT

At TNT Strength, we coach you to train safely and effectively, one controlled repetition at a time — from the very first to the very last.

Almost weekly, I get a few thoughtful a questions about various aspects of our TNT Strength And Conditioning Model. Recently I've had some questions about the Reps In Reserve ( RIR ) model and how it compares to our approach here at TNT Strength.

The RIR model—where you intentionally stop a set with a certain number of reps “in the tank”—can be useful for estimating effort and managing fatigue, particularly in high-volume or sport-specific training programs. However, in our experience and the experience of many experts in the High Intensity Training ( H.I.T. ) world, RIR falls short when the goal is to stimulate maximum strength and muscle gains efficiently and safely.

Here’s why we prefer training to positive muscular failure :

Objective Intensity
RIR relies on subjective guesswork. It assumes you can accurately predict how many more reps you could do before failing—but research shows most people underestimate this. In contrast, training to true muscular failure removes the guesswork. When your muscles can no longer complete another rep in good form, that’s an objective, measurable point of maximum effort.
Optimal Stimulus, Minimal Volume
At TNT Strength, our goal is to get the most out of the least—stimulating your muscles enough to trigger adaptation without wasting time or increasing injury risk. Reaching positive muscular failure ensures you’ve fully recruited and fatigued the targeted muscle fibers. Stopping short (as with RIR ) risks leaving some of that stimulus on the table.
Safety with Supervision and Controlled Tempo
We understand the concern some people have about training to failure. That’s why we use controlled tempos, excellent form, and close supervision. When done properly, training to failure is not only effective—it’s safe, especially in a low-volume, high-intensity setting like ours.
Consistency and Progress Tracking
Training to failure also makes it easier to measure true progress. You know exactly where your limit was last time, and you can clearly track improvements in strength or endurance. RIR , being subjective, introduces variability that can cloud real progress.

At the end of the day, our mission at TNT Strength is to help you achieve maximum results in minimum time, with the lowest possible risk. That’s why we stand by training to positive muscular failure as the most efficient and effective approach for long-term strength and health.

TAKU's NOTE: Thanks again to our TNT Strength clients for asking great questions.

To your strength,

Liam “TAKU” Bauer
Co-Founder, TNT Strength

Why the Last Rep is the Safest (and the First is the Most Dangerous)

Mon, 02 Jun 2025 03:00:58 GMT

When people think about injury risk during strength training, they often imagine something going wrong during the last rep of a hard set. That’s when you’re exhausted, your muscles are screaming, and the weight feels impossible. It seems like the danger would be highest right there, right?... Wrong.

In High Intensity Strength Training (HIT), done the TNT Strength way, the last rep is actually the safest — and the first rep is the most dangerous.

Let me explain why.

The First Rep: Danger Zone

At the start of any exercise, you may feel fresh and ready to go. But under the hood, your muscles, connective tissues, and nervous system are just ramping up. Here's why that first rep poses the most risk:

Low neuromuscular activation: Your nervous system hasn’t fully “warmed up” yet. Not all motor units are engaged.
Cold tissue = stiffer tissue: Ligaments, tendons, and muscles aren’t yet elastic or ready for full-force contractions.
Higher force potential: Early reps are done when you're strongest, meaning you could accidentally move too fast or with too much force.
Poor posture and alignment risk: Before you lock into your groove, form can be loose, increasing the chance of joint stress.

At TNT, we coach our clients to ease into the first rep with extra awareness and control — especially on compound lifts.

The Last Rep: Safety Through Fatigue

Now let’s talk about that final rep — the one where your muscle just barely finishes the movement, or maybe doesn’t finish at all.

That’s the one most people fear. But in the HIT framework, this rep is performed slowly, consciously, and with full-body awareness. And here's why it's actually your safest:

Maximal motor unit recruitment: All your muscle fibers are working together efficiently by this point.
Lower force output: Due to fatigue, your body physically can’t move explosively — which means less joint stress.
Form is dialed in: You've been reinforcing the same movement pattern under control for the last several reps.
Maximum focus: You're deeply engaged, mentally and physically. No distractions, no rushing.

That last rep is where the magic happens — the deep stimulus that drives adaptation , in the safest possible context.

Mindset Matters

The HIT philosophy is all about intentional effort and controlled execution . That’s why we train to momentary muscular failure — not to break you down, but to stimulate the body as safely and efficiently as possible.

When you understand that fatigue can actually protect you — by reducing speed, force, and reckless movement — you realize that training smart > training hard.

First Rep vs. Last Rep

TAKU's NOTE:

If you take just one thing away from this article, let it be this:

Don’t fear the last rep. Respect the first one.

Part 3: Longevity, Lifestyle & The Power Of Progression

Mon, 26 May 2025 00:33:18 GMT

In Part 1 and Part 2 , we discussed why everyone needs strength training and how to do it efficiently. Now let’s talk about making it stick.

Because the best training plan isn’t the one with the most bells and whistles — it’s the one you can stick with.

Why Progression Matters

Your body adapts to the stress you put on it. That’s why we use progression — gradually increasing the challenge through added weight, reps, or time under tension.

A 2021 review in the Journal of Strength and Conditioning Research emphasized that progressive resistance training is essential to maintain and build strength, particularly with age.

Recovery is Where the Magic Happens

Muscles don’t grow during training — they grow between sessions.

Key recovery elements include:

Adequate rest days
Quality sleep
Sufficient protein intake
Stress management

Skipping recovery leads to plateaus, burnout, or injury. Respect the process.

Make It a Lifestyle

The strongest, healthiest people I know aren’t obsessed with training. They’re consistent, focused, and smart.

Consistency over perfection
Progress over performance
Health over hype

That’s what TNT Strength is all about. No gimmicks. No wasted effort. Just truth , progress , and a plan that works.

You don’t need perfect. You just need progress.

TAKU's NOTE:

Safe, efficient, and effective strength training isn’t just for athletes. It’s for everyone. If you’re ready to build your plan or revisit the basics, we’re here to help every step of the way.

Part 2: Minimum Dose, Maximum Benefit – The Science of Efficiency

Mon, 12 May 2025 16:16:04 GMT

In Part 1 , we established that strength is foundational to living a healthier, more functional life. But let’s face it: time is tight, and not everyone wants to spend hours in the gym. The good news? You don’t have to.

At TNT Strength , we specialize in training that is safe, efficient, and effective . Today we’re diving into how you can get maximum benefit from a minimum dose — with science to back it up.

The Myth of “More is Better”

Many people believe you need to train 5 or 6 days a week to get results. But research shows that 1–2 sessions per week is enough for most people when the workouts are intense and focused.

The Power of Intensity

Intensity means doing meaningful work that tells your body, "Get stronger!" A classic meta-analysis from Medicine & Science in Sports & Exercise concluded that one set taken to momentary muscular failure can be just as effective as multiple sets, especially in beginners and older adults.

Time-Efficient and Safe

A properly designed strength workout can take 20–30 minutes , 1–2 times per week, and still produce measurable improvements in:

Strength
Metabolic health
Bone density
Functional mobility

One study published in the Journal of Aging and Physical Activity found that older adults training once per week for 12 weeks saw significant strength improvements.

The TNT Approach

Our workouts are:

Brief
Intense
Infrequent
Progressive

That’s the secret to making strength training sustainable and effective for the long haul..

Part 3 focuses on the final piece: how to maintain progress for life with proper recovery, smart programming, and the right mindset.

TNT Strength Blog Series: Why Strength Training is For Everyone

Mon, 05 May 2025 12:15:01 GMT

Part 1: The Foundation – Strength is the Root of All Physical Ability

When people hear "strength training," they often picture athletes lifting heavy barbells, bodybuilders chasing muscle mass, or gym junkies chasing personal records. But let me tell you something that may surprise you:

Everyone — yes, everyone — can benefit from safe, efficient, and effective strength training.

Whether you’re 19 or 91, male or female, desk-bound or active, strength training is your ticket to better health, improved function, and long-term resilience. I’ve been training people for over 30 years, and I’ve seen the benefits with my own eyes across all age groups and backgrounds.

Strength is the Foundation

Strength isn’t just about lifting heavy weights. It’s about functionality — your ability to move through the world confidently, without pain, and with the capacity to handle life’s daily demands. From carrying groceries to getting up off the floor or preventing a fall, strength is the root of all physical ability .

A 2022 systematic review published in the British Journal of Sports Medicine showed that resistance training is associated with a 10–17% reduced risk of all-cause mortality, cardiovascular disease, and cancer.

Strength Training is Medicine

More than just helping you “get in shape,” strength training has medically significant effects . It improves insulin sensitivity, increases bone density, supports mental health, and reduces risk of chronic disease.

And it doesn’t have to be complicated or dangerous. At TNT Strength, we focus on safe, evidence-based methods that maximize benefits while minimizing risk.

See Part 2 , where we dig into how to make strength training efficient by focusing on intensity, recovery, and progression.

“First, Do No Harm”: The TNT Strength Approach to Safe and Effective Training

Mon, 28 Apr 2025 23:05:53 GMT

At TNT Strength, safety isn’t just a priority—it’s the foundation of everything we do. Just like doctors take the Hippocratic Oath and vow to “first, do no harm,” we as strength coaches hold ourselves to a similar standard. Every rep, every session, every program we build is designed with that guiding principle in mind: help first, never harm.

In the strength world, it’s tempting to get swept up in hype. You see videos of elite athletes tossing around Olympic bars, leaping on boxes, or swinging kettlebells like sledgehammers. And sure, it looks impressive. But at what cost?

We’re not in the business of chasing trends. We’re in the business of results that last—without breaking down your body in the process.

A great article over at StrongerAthletes.com ( https://strongerathletes.com/nsca_rebuttal.htm ) breaks it down beautifully. They call out the risks of ballistic training—those fast, jerky movements that rely more on momentum than muscular control. Not only do these kinds of exercises often fail to deliver true muscular overload, but they also put the joints and connective tissues at risk. That’s not training—that’s gambling.

At TNT Strength, we train differently. Here’s how we embody the “do no harm” philosophy:

1. Controlled, High-Effort Training

We emphasize slow, deliberate reps. By eliminating momentum and focusing on muscular tension, we keep the work where it belongs—on the muscle. This not only makes the workout more effective but significantly safer. There’s no rushing, no flailing, no circus tricks. Just focused, intentional effort.

2. Evidence-Based Programming

Everything we do is backed by science and decades of in-the-trenches experience. We don’t chase fads. We use what works, and we discard what doesn’t. We tailor each client’s program based on their needs, goals, prefernces, limitations, and current ability—not some generic template pulled off the internet.

3. Personalized Supervision

Every session at TNT Strength is coached. That means you have an expert watching your form, controlling the pace, and ensuring your effort is safe and effective from start to finish. You’re never alone in the gym wondering, “Am I doing this right?”

4. Efficient Workouts, Maximum Results

Because our method is so focused, our clients don’t need to spend hours in the gym. Just one or two sessions per week, around 30 minutes each, can produce outstanding results when done the TNT way. No wear and tear. No overtraining. Just sustainable progress.

5. Respect for Recovery

We train hard, but we also rest smart. We understand the critical role that recovery plays in long-term success. Your body needs time to rebuild and grow stronger. We don’t beat it down session after session in the name of “grind” culture. We build it up.

TAKU's NOTE: Strength training, when done right, should enhance your life—not wear it out. That’s why at TNT Strength, we train with purpose, precision, and a relentless focus on safety. We’re not here to break records by any means necessary. We’re here to build better humans—stronger, healthier, and injury-free.

So the next time you think about your training, ask yourself the same question we do: Is this helping me… or could it be hurting me?

Train smart. Train safe. Train TNT.

– Liam “TAKU” Bauer
Co-Founder, TNT Strength
Host, Truth Not Trends Podcast

Research Links:

https://www.health.harvard.edu/staying-healthy/8-tips-for-safe-and-effective-strength-training

https://bjsm.bmj.com/content/52/24/1557

https://mskdoctors.com/doctors/ella-mcaleese/articles/strength-training-for-injury-prevention-how-to-safeguard-your-joints-and-muscles

https://fieldsportstraining.com/blogs/news/strength-training-101-how-to-prevent-injuries-and-build-strength-safely

https://www.health.harvard.edu/staying-healthy/six-tips-for-safe-strength-training

Why Strength Training is Essential for Everyone – Especially After 50

Mon, 21 Apr 2025 17:56:18 GMT

At TNT Strength, we like to keep things simple: train hard, train smart, and recover well. But if there’s one message I wish I could shout from the mountaintop, it’s this - safe, efficient strength training is not optional. It’s essential. Especially if you’re over 50.

I’m not just talking about looking good in your jeans or adding a few pounds to your bench press (although those are nice perks). I’m talking about preserving your independence, your vitality, and your quality of life.

Let’s break it down.

Use It or Lose It—Literally

Once we hit our 30s, we start to lose muscle mass. It’s a slow drip at first, but after 50, it can feel more like a flood. This condition—called sarcopenia—can rob you of strength, mobility, and stability. But here’s the good news: it’s preventable, and in many cases, reversible.

All it takes is consistent, properly dosed strength training. We're not talking about spending hours in the gym. We’re talking about brief, intense, and focused work. In as little as 30 minutes, once or twice per week, you can build and maintain meaningful muscle mass.

It’s Not About the Gym—It’s About Life

When I coach clients in their 50s, 60s, and beyond, we don’t just talk about lifting weights. We talk about being able to carry groceries, climb stairs, play with grandkids, and travel without fear of falling or injury . Strength training gives you the muscular foundation to do all of those things—and do them well.

Balance? Stability? Coordination? These aren’t just buzzwords. They’re all improved through high-quality strength training. And they’re all key ingredients in the recipe for long-term independence.

Efficiency = Longevity

One of the biggest excuses I hear is “I don’t have time.” Trust me—I get it. But here’s the thing: the most efficient training protocols are also the safest and most effective. You don’t need fancy machines or marathon workouts. You need a smart plan, good form, and a bit of grit.

At TNT Strength, we focus on evidence-based methods that deliver maximum results with minimal wear and tear on your body. That means no random workouts, no guesswork—just deliberate, effective strength training designed for your stage of life.

Strength Is a Mindset

Strength isn’t just physical. It’s mental. When you commit to showing up for yourself—whether it’s once a week or three times a week—you start to change the way you see yourself.

You stop saying “I’m too old” or “I can’t do that.” Instead, you start saying “What’s next?”
That shift is powerful. And it’s contagious.

TAKU's NOTE: Start Where You Are

If you’re reading this and you haven’t strength trained in years (or ever), don’t worry. It’s never too late to start. And if you’re already training, hats off to you—keep it going.

The key is to find a system that’s safe, efficient, and sustainable —one that works with your lifestyle, not against it. That’s what we do at TNT Strength, and that’s what we’ve seen change lives, year after year.

So whether you’re 50, 60, 70, or beyond— it’s time to get strong, stay strong, and live well for as long as possible .

Stay strong,
TAKU

Co-founder, TNT Strength
Truth Not Trends Podcast Host | Strength Training Coach Since 1988

Want help building a smart, safe training program? Reach out to us at TNT Strength . We’ve got your back.

Research:

The Benefits of Strength Training for Older Adults
Read the full article
Strength Training Helps Older Adults Live Longer
Read the full article
Strength Training is Associated with Better Functional Fitness and Perceived Healthy Aging
Read the full article
Effects of Resistance Training in Healthy Older People with Sarcopenia
Read the full article
The Necessity of Strength Training for the Older Patient
Read the full article

The TNT Strength Trifecta: Progressive Overload, Precision Execution, and Meticulous Record-Keeping

Wed, 16 Apr 2025 15:51:28 GMT

If you’ve been around the TNT Strength universe for any length of time, you’ve probably heard us say this a hundred different ways: Strength training is simple—but it ain’t easy.

Whether you’re training to build muscle, burn fat, boost longevity, or just dominate life well into your 70s and beyond, there are three key principles that will carry you further than any trendy routine or flashy piece of equipment ever will. I call this the TNT Strength Trifecta : Progressive Overload , Safe and Precise Rep Execution , and Meticulous Record Keeping .

Let’s break down each pillar and why skipping any one of them is a fast track to spinning your wheels.

1. Progressive Overload: The Engine of Growth

If you’re not challenging the body to do just a little more over time, you’re not training—you’re rehearsing. Progressive overload is the gradual increase of stress placed on the body during resistance training. That could mean more weight, more reps, better form, slower tempo, or reduced rest between sets.

At TNT Strength, we don’t just chase the numbers—we chase quality progression . It’s not about ego lifting. It’s about intelligent, incremental improvements that your body can adapt to. That’s where the real magic happens.

You don’t need to jump five pounds every workout, but you do need to have a plan for improvement. No progression? No results.

2. Safe & Precise Rep Execution: Quality Over Quantity

This one can’t be emphasized enough. Form is everything. You can slap plates on a bar all day long, but if your reps are sloppy, you’re not only shortchanging your results—you’re courting injury.

At TNT Strength, we teach controlled, focused, full-range reps. That means:

Eliminating momentum
Using a deliberate tempo (often slow and controlled)
Maintaining proper alignment and posture
Staying present for every inch of every rep

When you do this right, you’ll find you don’t need marathon workouts or tons of volume. One properly executed set to muscular failure can be more effective than five half-hearted ones. But that’s only true when your form is dialed in like a laser.

3. Meticulous Record Keeping: Your Personal Progress GPS

Want to know the difference between a lifter who makes consistent gains for decades and one who stalls out after six months? The smart lifter takes notes.

We track every TNT Strength clients workouts meticulously. Not just weight and reps, but effort level, rest times, tempo, and even how they felt during the session. Why?

Because you can’t improve what you don’t measure.

Keeping detailed records allows you to:

Spot plateaus before they become ruts
See patterns in your progress
Know exactly when and how to adjust your program
Stay motivated by seeing your growth in black and white

Whether you use an app, spreadsheet, or good old-fashioned notebook, the key is consistency. Data is your coach when your coach isn’t there.

TAKU's NOTE:

Strength training done right is a lifetime pursuit. It’s not about chasing pump pics for the ‘gram—it’s about building a body that performs, lasts, and thrives. The TNT Strength Trifecta— Progressive Overload , Safe Rep Execution , and Meticulous Record Keeping —is your blueprint.

Respect the process. Trust the fundamentals. And remember, progress isn’t always linear, but it is always earned.

Train hard. Train smart. Train safe.

Want help dialing in your personal training plan? Book a free strategy call at TNTStrength.com and let’s talk.

References:

Frontiers in Physiology – “Biological Principles of Physical Training and Progressive Overload”
https://www.frontiersin.org/articles/10.3389/fphys.2019.00839/full

Stronger by Science – “Progressive Overload Strategies: Which is Best?”
https://www.strongerbyscience.com/progressive-overload-strategies

British Journal of Sports Medicine – “Strength training for injury prevention: A systematic review and meta-analysis”
https://bjsm.bmj.com/content/52/24/1557

International Sports Sciences Association (ISSA) – “How to Track Strength Training Progress for Better Results”
https://www.issaonline.com/blog/post/how-to-track-strength-training-progress-for-better-results

MPS Running Academy – “Training Diaries: Why and How to Keep One”
https://www.mpsrunningacademy.co.uk/resources/diary.pdf

Safe, Efficient Strength Training: Minimum Effective Dose For Maximum Results

Wed, 09 Apr 2025 18:22:32 GMT

At TNT Strength, we do things differently. We’re in the business of results, not rituals. That means no fluff, no filler—just safe, efficient, effective training using the Minimum Effective Dose (MED) .

Let’s face it—most people waste a ton of time in the gym.

Between the scrolling, the chatting, and the endless sets with no real purpose, it’s no wonder so many folks spin their wheels for months or years without making meaningful progress.

At TNT Strength, we do things differently. We’re in the business of results, not rituals. That means no fluff, no filler—just safe, efficient, effective training using the Minimum Effective Dose (MED) .

So what is the MED ?

It’s the smallest amount of work needed to stimulate a positive adaptive response . In other words, just enough training to force your body to grow stronger— no more, no less .

Let’s break it down.

Why One Set to Failure Works

When it comes to building strength, quality trumps quantity every single time .

Performing one set of an exercise to momentary muscular failure —where you literally cannot perform another perfect rep—maximizes muscle fiber recruitment. Once you reach that point, you’ve signaled the body that it needs to adapt. Continuing to do more sets beyond that doesn’t make the signal stronger—it just adds unnecessary wear and tear and delays recovery.

Remember, you don’t get stronger from training—you get stronger from recovering after training .

Volume, Frequency & the Power of Recovery

Most traditional programs rely on high volume and frequent workouts. That’s fine for a genetically gifted 20-year-old living in the gym with a nutritionist and massage therapist on speed dial.

But for real people—busy professionals, parents, folks over 40— less is more .

Volume : One set per exercise is enough, provided the intensity is high and the effort is maximal.
Frequency : Full-body workouts done 1–3 times per week work great for most people.
Recovery : Your body needs time to rebuild. If you're not getting stronger, you're probably not recovering.

Recovery isn’t just about resting. It includes adequate sleep, good nutrition, hydration, and stress management . Without recovery, training is just beating yourself up.

A Sample Brief, Intense, and Safe Full-Body Routine

Here’s a minimalist full-body strength training session using the TNT approach. Each exercise is performed for one controlled set to momentary muscular failure using excellent form.

TNT Full-Body Routine – 1 Set Each to Failure

Leg Press or Squat (Quads, Glutes)
Chest Press or Push-Up (Chest, Triceps)
Pulldown or Chin-Up (Back, Biceps)
Overhead Press {Using any tool} (Shoulders, Triceps)
Glute Ham Developer or Leg Curl (Hamstrings)
Calf Raise {Using any tool} (Calves)
Back Extension or Deadlift Variant (Low Back, Glutes)
Abdominal Crunch or Plank (Mid-Section)

Guidelines:

Perform each rep in a slow, controlled manner (e.g., 3-5 seconds up, 3-5 seconds down).
Use a weight that brings you to failure in 45–90 seconds .
Focus on perfect form . When your form begins to break, you're done.
Rest at least 48–96 hours between sessions. Train 1–3 times per week depending on your recovery.

That’s it. Eight exercises. One set each. You're in and out in 20–30 minutes .

And here’s the kicker: It works. We’ve used this approach with clients of all ages, from total beginners to seasoned athletes. When you train with intensity, consistency, and respect for recovery—you don’t need more.

TAKU's NOTE:

Strength training doesn’t have to be complicated to be effective. In fact, the simpler your approach, the easier it is to stay consistent—and consistency is the secret weapon of long-term success.

Using the Minimum Effective Dose , we strip away everything that doesn’t matter so you can focus on what does: getting stronger, staying safe, and living your best life outside the gym.

Train hard, recover fully—and remember:

People ask me how to train, and I answer, "look at what most people do, and then do the exact opposite."

References: https://pmc.ncbi.nlm.nih.gov/articles/PMC8449772/

Greg Jones: A TNT Strength Success Story

Tue, 08 Apr 2025 00:58:35 GMT

At TNT Strength, we’re all about results. Whether you’re a seasoned athlete, a busy professional, or someone just starting their fitness journey, our goal is to help you get stronger, train smarter, and build a body that serves you for life.

In this episode of the Truth Not Trends Podcast (#189), we’re featuring a special guest from our TNT Client Success series— Greg Jones .

Greg’s story is one of dedication, consistency, and real-world results. Like many of our clients, he came to TNT looking for an effective, no-nonsense approach to strength training that fit into his demanding schedule. And guess what? He found exactly that—and more!

The TNT Approach: Strength Training for Life

At TNT Strength, we don’t waste time on fluff. We train hard, we train smart, and we train efficiently. Our evidence-based, high-intensity approach allows clients like Greg to achieve maximum results in minimal time. That means no endless hours in the gym, no gimmicks, and no wasted effort—just science-backed strength training designed to deliver serious gains.

Greg’s Journey to Strength

When Greg first joined TNT Strength, he had clear goals: build muscle, improve his overall fitness, and maintain a sustainable routine that complemented his lifestyle. Under our guidance, Greg embraced the TNT philosophy—focused, intense workouts designed to trigger maximum adaptation.

Through progressive overload, proper recovery, and an unwavering commitment to the process, Greg not only gained strength but also experienced improvements in energy levels, resilience, and overall well-being. The results speak for themselves, and Greg’s story is a testament to what happens when you trust the process and put in the work.

The Takeaway: Why Greg’s Success Matters

Greg’s journey isn’t just about lifting heavier weights—it’s about taking control of his health and proving that strength is for everyone . His success is a reminder that no matter where you are starting from, the right training approach can help you move better, feel stronger, and perform at your best, both in and out of the gym.

We couldn’t be prouder of Greg and the progress he’s made at TNT Strength. If you’re looking for a training program that delivers real, measurable results—without wasting your time—TNT Strength is the place for you.

TAKU's NOTE:

If Greg’s journey inspired you, it’s time to take action. Book a consultation with TNT Strength today and start your own transformation.

And don’t forget to tune into Truth Not Trends Podcast Episode #189 to hear Greg’s full story, his training experience, and the lessons he’s learned along the way.

Until next time—train smart, stay strong, and keep pushing forward!

Power Up Your Performance with Smart Snacking: A Deep Dive with Matt Owens of Power Fit Foods

Mon, 17 Mar 2025 11:00:09 GMT

When it comes to fueling your body for peak performance, the old adage holds true: You are what you eat.

On episode #188 of the Truth Not Trends Podcast, I sat down with Matt Owens , the mastermind behind Power Fit Foods , to talk about smart snacking, low-carb living, and how to optimize nutrition for strength and endurance .

Why Low-Carb Snacking Matters

If you’ve ever felt the dreaded midday energy crash , chances are your snack game needs a serious upgrade. Matt created Power Pucks, Pocket Power Pucks, Super Chews, and Bare Bars to help people maintain consistent energy levels without the sugar rollercoaster. His approach? Nutrient-dense, whole-food ingredients designed to keep you fueled and focused without the unnecessary junk.

The Problem with Most Snack Foods

Let’s face it: The majority of so-called "healthy" snack bars are loaded with hidden sugars, artificial ingredients, and empty calories . Matt saw an opportunity to create a low-carb, high-performance alternative that delivers sustained energy without the blood sugar spike and crash.

What Sets Power Fit Foods Apart?

Power Fit Foods isn’t just another protein bar company. Matt’s products are crafted with functional ingredients that promote muscle recovery, sustained endurance, and overall vitality . Whether you’re an athlete, weekend warrior, or just someone trying to stay healthy on the go, these snacks provide a real food solution for sustained energy .

Fueling Your Strength Training and Fitness Goals

At TNT Strength, we emphasize evidence-based training and nutrition to maximize results. A low-carb, high-protein, and nutrient-dense approach aligns with our philosophy of building strength and longevity . Matt’s products fit seamlessly into this equation, providing an efficient fuel source for both training and recovery.

Takeaways from Our Conversation

Ditch the Sugar Bombs – Most snack bars are glorified candy. Choose real, functional foods instead.
Sustained Energy is Key – Avoid crashes and cravings by focusing on nutrient-dense, low-carb options.
Quality Ingredients Matter – What you put in your body directly impacts performance, recovery, and longevity .
Smart Snacking is for Everyone – Whether you’re a high-level athlete or just looking to stay sharp throughout the day, power up with better nutrition .

TAKU's NOTE:

I have been a High Protein, Low-Carb, Whole Food advocate for years. In my own quest for healthy, low-carb options I discovered Power Pucks. I have literally been eating Power Pucks and Bare Bars every week as part of my Personal Eating Plan ever since. If you’re serious about strength, performance, and overall health , it’s time to rethink the way you snack. Power Fit Foods is leading the charge in functional, high-quality nutrition , and Matt Owens is proving that low-carb eating doesn’t have to mean low energy .

Want to hear the full conversation? Check out Episode #188 of the Truth Not Trends Podcast and learn how to fuel your body the right way!

A.K.A. Coach TAKU

Strength Coach /

Certified Conditioning Specialist /

Certified Sports Nutritionist

Co-founder - TNT Strength

The Gospel of Fitness: A Conversation with Steve McKinney

Mon, 03 Mar 2025 12:00:04 GMT

What does it really take to build strength, improve health, and sustain longevity?

In episode #187 of the Truth Not Trends Podcast, I sit down with Steve McKinney—Personal Fitness Trainer, Brazilian Jiu-Jitsu Black Belt, and author of the recently published The Gospel of Fitness. Steve brings decades of experience to the table, combining real-world training wisdom with the principles he lays out in his book.

Steve’s approach to fitness is refreshingly straightforward: focus on what works, avoid distractions, and train with purpose. In The Gospel of Fitness, he cuts through the noise of fads and gimmicks, emphasizing evidence-based strength training, mobility, and conditioning. Whether you’re an athlete, weekend warrior, or just someone looking to stay strong for life, Steve’s insights are invaluable.

In our conversation, we dive into topics like:

The biggest fitness myths and how to avoid them
Why strength training is the foundation of long-term health
How his experience in Brazilian Jiu-Jitsu influences his training philosophy
Practical advice from The Gospel of Fitness that you can apply today
The importance of consistency and recovery in achieving fitness goals
How to navigate the overwhelming amount of fitness information available today

One of the standout themes from our discussion is the importance of developing a sustainable, long-term approach to fitness. Steve emphasizes that the best training program is the one you can stick with over the years, not just for a few weeks. His philosophy aligns perfectly with the Truth Not Trends mission—cutting through misinformation and helping people find real, lasting strength.

Beyond the gym, Steve’s extensive background in Brazilian Jiu-Jitsu has given him a unique perspective on movement, injury prevention, and mental resilience. He shares how the principles of martial arts apply directly to strength training, discipline, and overall fitness longevity.

TAKU's NOTE: Steve’s passion for fitness and no-nonsense approach make this episode a must-listen. If you’re tired of the endless cycle of fitness trends and want a clear path to getting stronger, healthier, and more resilient, this episode is for you.

Check out episode #187 of the Truth Not Trends Podcast and grab a copy of The Gospel of Fitness to start applying these principles to your own training. Stay strong!

TNT Client Success Series with Frank Paré Podcast Episode 186

Wed, 12 Feb 2025 20:16:49 GMT

This week I’m thrilled to share another exciting installment of the TNT Client Success Series in Episode #186 of the Truth Not Trends Podcast

In this second edition, we had the privilege of sitting down with a truly inspiring individual, Frank Paré, CFP®, CAP®, ChSN, a businessman and financial advisor who exemplifies success in every sense of the word.

Frank is the President and Founder of PF Wealth Management Group , where he has spent decades helping individuals, families, and businesses build and sustain wealth. With certifications including Certified Financial Planner™ Professional (CFP®), Chartered Advisor in Philanthropy® (CAP®), and Chartered Special Needs Consultant (ChSN), Frank’s expertise is as diverse as it is deep. But Frank isn’t just a numbers guy. He’s a lifelong learner, a committed advocate for his clients, and—as we discovered—an incredibly engaging guest.

The Intersection of Wealth and Wellness

One of the standout moments of our conversation with Frank was his emphasis on the parallels between financial health and physical fitness. Just like building strength in the gym, achieving financial well-being requires discipline, consistency, and a clear plan.

Frank shared how his approach to wealth management mirrors the philosophy we preach at TNT Strength. Whether you're lifting weights or saving for retirement, success is about focusing on what you can control and sticking to fundamental principles. It’s about avoiding shortcuts and instead committing to sustainable practices that deliver results over time.

A Lesson in Resilience

Frank’s personal journey to success is nothing short of inspiring. He spoke candidly about his career and how resilience and adaptability have been key to his longevity in the ever-changing financial landscape. His insights on managing setbacks and staying the course resonated deeply with our philosophy at TNT Strength: embrace the process, adapt to challenges, and always keep moving forward.

Practical Advice for Success

During the episode, Frank offered actionable advice that applies not only to finances but to life as a whole. Here are a few key takeaways:

1. Have a Plan: Whether it’s a workout regimen or a financial strategy, success starts with a clear and realistic plan tailored to your goals.

2. Stick to the Basics: In both fitness and finances, flashy trends often distract from what truly works. Master the fundamentals and build from there.

3. Embrace Consistency: Progress isn’t about perfection; it’s about showing up consistently and putting in the work, even when it’s tough.

4. Seek Expert Guidance: Just as working with a coach can optimize your fitness journey, consulting a financial professional like Frank can provide invaluable insights and accountability.

Why This Episode Matters

The TNT Client Success Series is all about celebrating the incredible stories of our clients and community members who embody what it means to strive for excellence. Frank’s story reminds us that success isn’t confined to one area of life. Whether it’s in the gym, the boardroom, or the home, the principles of hard work, discipline, and perseverance transcend boundaries.

TAKU's NOTE: If you’re looking for motivation to tackle your goals—whether financial, fitness-related, or beyond—this episode is a must-listen. Frank Paré brings a wealth of knowledge and inspiration that will leave you fired up and ready to take on the world.

You can find Episode #186 of the Truth Not Trends Podcast on Spotify , Apple Podcasts , or your favorite podcast platform. Don’t forget to subscribe, leave a review, and share the episode with someone who could benefit from Frank’s wisdom!

The Myth of Periodization

Mon, 20 Jan 2025 10:30:00 GMT

Insights from Episode #184 of the Truth Not Trends Podcast

Welcome to the TNT Strength Blog! In our latest episode of the Truth Not Trends Podcast, host Liam “TAKU” Bauer dives into the fascinating world of periodization with two leading experts: Dr. James Fisher, PhD, Chief Science Officer for The Exercise Coach, and Tom Kelso, veteran strength and conditioning coach from www.tomkelso.com . Episode #184, titled "The Myth of Periodization," is a must-listen for anyone looking to cut through the noise and get to the heart of what really matters in strength training.

What Is Periodization?

Periodization refers to the systematic planning of training phases to optimize performance and recovery. Traditional models divide training into cycles (macrocycles, mesocycles, and microcycles), each with specific goals such as building endurance, strength, or power. While this structured approach has been a staple in athletic training, the efficacy of periodization for general fitness and non-elite populations has been increasingly questioned.

Challenging the Status Quo

Dr. Fisher and Coach Kelso argue that the rigid frameworks of periodization may not be as beneficial as many believe. They emphasize that training plans should prioritize simplicity, individualization, and adaptability over strict adherence to pre-planned cycles. Here are some key takeaways from their discussion:

1. The Overemphasis on Complexity

Periodization often involves intricate planning, but does it really lead to better results? Dr. Fisher points out that the science supporting periodization’s superiority is not as robust as it’s often portrayed. He highlights that most people—especially those not competing at elite levels—can achieve their fitness goals with far simpler approaches.

2. The Individual Factor

One size does not fit all. Tom Kelso stresses the importance of tailoring training to the individual. People have unique genetics, goals, and lifestyles, which makes rigid periodized plans impractical for most. Instead, he advocates for flexibility, allowing adjustments based on progress, feedback, and life circumstances.

3. Consistency Over Complexity

Both experts agree that consistent effort and proper recovery trump overly complicated programming. Dr. Fisher notes that many people get caught up in the allure of advanced training methods and lose sight of the basics: progressive overload, adequate rest, and good nutrition.

Practical Advice for Trainers and Trainees

So, how can you apply these insights to your own training or coaching practice? Here are some practical tips:

· Focus on Fundamentals: Build your training around core principles like progressive overload and adequate recovery.

· Adapt as You Go: Be willing to adjust your plan based on how your body responds.

· Prioritize Recovery: Overtraining is a common pitfall. Ensure you’re getting enough rest and nutrition to support your workouts.

· Simplify: Don’t overcomplicate your routine. A well-executed, straightforward program often outperforms a convoluted one.

Why This Matters

The fitness industry is rife with trends and dogmas, and periodization is no exception. Dr. Fisher and Coach Kelso’s insights remind us to question the status quo and focus on what truly works. For most people, achieving their fitness goals doesn’t require a PhD-level understanding of periodization. It requires dedication, consistency, and a willingness to listen to your body.

TAKU's NOTE:

At TNT Strength, we’re all about cutting through the noise and delivering evidence-based insights that help you train smarter. Episode #184 of the Truth Not Trends Podcast is a perfect example of this mission. Dr. James Fisher and Tom Kelso bring decades of expertise to the table, challenging conventional wisdom and advocating for a more practical approach to strength training.

If you haven’t already, give the episode a listen and let us know your thoughts. Whether you’re a seasoned trainer or just starting your fitness journey, there’s plenty to learn from this dynamic conversation.

Stay strong, stay consistent, and remember: It’s not about trends—it’s about truth.

For more reference, here is an article by the National Institute of Health (NIH): https://pmc.ncbi.nlm.nih.gov/articles/PMC5856877/

TNT Strength Client Success Series: Featuring Preston Barnes

Tue, 07 Jan 2025 00:30:01 GMT

The first of our client success series

Welcome back to the TNT Strength blog, where we spotlight incredible client journeys, share expert fitness insights, and celebrate the power of evidence-based strength training. In our First installment of our Client Success Series , we’re proud to highlight the journey of Preston Barnes, as featured on Episode #182 of the Truth Not Trends Podcast .

Meet Preston Barnes

Preston Barnes came to TNT Strength looking for a sustainable way to improve his fitness, build strength, and enhance his overall quality of life. Like many of our clients, Preston wanted results without spending endless hours in the gym. With a busy lifestyle and a clear set of goals, he was the perfect fit for our high-intensity, time-efficient training philosophy.

Starting Strong

When Preston first joined TNT Strength, he had some experience with fitness but lacked a structured plan that delivered consistent progress. Our team started by performing a comprehensive fitness assessment to tailor a program that fit his needs and abilities. From the beginning, Preston’s dedication was clear—he was ready to push himself to new levels with our evidence-based approach.

The TNT Strength Approach

At TNT Strength, we believe in maximizing results through minimal time commitment. Our programs focus on:

· High-Intensity Strength Training: Short, focused workouts that stimulate maximum muscle growth and strength.

· Progressive Overload: Gradually increasing resistance to ensure continuous progress.

· Individualized Coaching: Personalized guidance to optimize form, prevent injuries, and keep clients motivated.

For Preston, this meant just two 30-minute sessions per week, where he worked hard and smart to achieve his goals.

Results That Speak for Themselves

In just a few months, Preston saw remarkable changes in his strength, endurance, and overall fitness. Some of his key achievements include:

· Increased Strength: Significant gains in all major lifts, including leg presses, chest presses, and more.

· Improved Energy Levels: Preston reported feeling more energized throughout the day, with better focus and stamina.

· Enhanced Confidence: The physical and mental benefits of his training translated into greater confidence in both his personal and professional life.

The Secret to Success: Consistency and Effort

Preston’s story is a testament to the power of consistency and effort. By committing to a scientifically backed training program and trusting the process, he was able to achieve life-changing results without overhauling his busy schedule. His journey serves as an inspiration for anyone looking to transform their fitness with a sustainable approach.

Join the TNT Strength Community

At TNT Strength, we’re passionate about helping people like Preston achieve their fitness goals through smart, effective training. Whether you’re new to strength training or a seasoned athlete, we’re here to guide you every step of the way.

Ready to start your own success story? Contact us today to schedule your free consultation and take the first step toward a stronger, healthier you.

Listen to Preston’s Full Story

For more on Preston’s incredible journey, check out Episode #182 of the Truth Not Trends Podcast. Tune in to hear directly from Preston and learn more about his experience with TNT Strength. You can find the episode here: https://www.tntstrength.com/tnt-podcast

Stay strong, stay consistent, and as always, train smart!

Understanding the Impact of Dietary Protein on Weight Gain:

Tue, 12 Nov 2024 19:44:50 GMT

Recent research published by George A. Bray and his colleagues

By TAKU

Recent research published by George A. Bray and his colleagues delves into the relationship between dietary protein content and its effects on weight gain, energy expenditure, and body composition during periods of overeating. This randomized controlled trial sheds light on the often debated role of protein in our diets and its implications for obesity and metabolic health.

The Study Design

The study involved a diverse group of participants who were subjected to a controlled environment where their dietary intake could be meticulously monitored. Participants were assigned to different dietary protein levels while consuming excess calories over a set period. This design allowed researchers to assess how varying protein intake influenced weight gain and metabolic responses under conditions of overeating.

Key Findings

Weight Gain and Protein Intake: One of the most significant findings of the study was the correlation between higher dietary protein and reduced weight gain despite increased calorie consumption. Participants consuming a higher protein diet exhibited less overall weight gain compared to those on lower protein diets. This suggests that protein may play a crucial role in modulating body weight during periods of excessive calorie intake.
Energy Expenditure: The study also measured energy expenditure across different dietary groups. Interestingly, those with higher protein intake demonstrated elevated energy expenditure, potentially due to the thermogenic effects of protein digestion and metabolism. This thermogenic effect refers to the energy required for the body to process the nutrients, which may contribute to a greater caloric burn.
Body Composition Changes: Beyond just weight gain, the composition of that weight is vital. Participants on higher protein diets tended to gain more lean muscle mass rather than fat, indicating that protein could aid in preserving muscle during overeating. This is particularly important for those looking to manage their body composition while indulging occasionally.

Implications for Diet and Health

The findings of Bray et al. carry significant implications for dietary guidelines and obesity management strategies:

Dietary Recommendations: For individuals seeking to manage their weight or prevent obesity, increasing dietary protein may offer a practical approach. As protein helps mitigate weight gain during periods of excess caloric intake, it can be a strategic component of meal planning.
Weight Management Programs: Weight loss programs might benefit from incorporating higher protein diets, emphasizing not just the quantity of food but also its quality. This could help participants maintain lean mass while losing fat, improving overall health outcomes.
Public Health Messaging: The study underscores the importance of focusing on macronutrient quality, rather than just calorie counting. Encouraging higher protein intake may be a more effective strategy for promoting healthier eating habits.

TAKU's NOTE:

The research conducted by Bray et al. adds to the growing body of evidence suggesting that dietary protein plays a crucial role in managing weight, energy expenditure, and body composition, especially in the context of overeating. As the prevalence of obesity continues to rise, understanding and applying these findings could inform both personal dietary choices and public health policies aimed at fostering healthier lifestyles. By recognizing the importance of protein, individuals may be better equipped to navigate their dietary habits, leading to improved health outcomes in the long run.

Unleash Your Strength: Exploring The Benefits Of INNODIGYM For Home Strength Training

Fri, 16 Aug 2024 19:41:00 GMT

INNODIGYM

TAKU

TRAIN LESS GAIN MORE: Minimum Training For Maximum Results

Mon, 15 Apr 2024 15:57:00 GMT

BY TAKU

As of this writing I have been strength training consistently for over 35 years. Like so many on this journey I have tried practically every possible approach, every hip and cool workout program “designed by the newest bodybuilding champ, every set & reps scheme, every split routine, every type of periodization. I have manipulated all the variables, crunched the numbers, tested and measured and kept endless training logs to track, compare and contrast my progress (or lack there of).

I have learned a lot along the way. The biggest three takeaways are perhaps the cornerstones of any successful strength program. They are:

At this point for my distance clients (especially those 40 +) I recommend lifting (or strength training), and conditioning only once each a week: Example: Strength on day 1 and aerobics/ conditioning on day 5. Do each form of exercise once a week, allowing four days of recovery after weights / strength, and three after aerobics / conditioning.

The maxim “You can train long or you can train hard, but you can’t do both” applies with more force as you move from beginner to intermediate to advanced status. Having trained with weights for over 35 years, I’m about as advanced as it gets. The harder you train—and the older you get—the greater the impact of high intensity training on your system. An advanced—or older—trainer needs more rest to allow the body to recover and rebuild itself as good or better than before.

The physiology is straight forward. High intensity resistance training breaks down muscle tissue. The degree of damage depends on the intensity of the exercise. The higher the intensity the greater the damage. In the process of healing, however, the muscle grows stronger. The end result is more and stronger muscle.

Healing, however, is a multi-step process and takes time. One of the steps, inflammation, actually causes further damage. Soreness is part of the healing process; it discourages you from doing anything to interfere with the healing and growth process. In all, healing can take five days or longer. You can do hard aerobics when the process is in the final stages, but it is best not to lift again for about a week. That explains my recommended training sequence.

The bottom line is that I'm finding as my athletes get stronger and more fit, they are rarely fully recovered doing intense strength training three times a week.

The proof of the pudding is that more rest has made all of my guys / gals (and myself) stronger in both strength, and conditioning sessions.

My new schedule includes six different workouts: three whole-body strength / weight workouts, and three interval based conditioning workouts. Rotating through the six routines—strength on Monday and endurance on Friday—I do each workout once (some twice) a month. And it works. I’ve been making progress in all six workouts. As always, I cycle intensity, backing off and altering the routines as necessary. I also stay active between workouts with lot's of walking and easy movement sessions (including a dedicated stretching / mobility day on Wednesday). This keeps my blood flowing and aids recovery.

In conclusion, working out less often allows me to keep training hard, which signals my body that I’m using all of my resources and striving to improve.

Link 1:

If you are Looking for a simple, safe and efficient Strength Training tool for in Home Training I Highly recommend that you check out the Iso-Max from Dragon Door As far as I am concerned it is one of the best training tools on the market.

For more ideas about creating simple effective strength training and conditioning programs check back here frequently or visit us at: www.tntstrength.com

Register your name and email address on the site to Get Our Free Nutrition & Training PDF! And so you can be kept up-to-date on the latest news from TNT Strength.

No Excuses Just Get To It!

Wed, 21 Feb 2024 16:45:00 GMT

No Time To Work Out? Think Again… One of the most common things we hear as Strength Coaches is “I don’t have time to workout” In the information age with the internet overflowing with ideas, we hear things like we need to do strength training and cardiovascular exercise, stretching or “mobility” work, warming up, […]

COACHES CORNER: Thoughts On Current Training Methods

Fri, 05 Jan 2024 19:29:00 GMT

By TAKU How many sets: I have read all the one-set vs. more-than-one-set approach to optimal strength training research and I have concluded this: For the average trainee out there in 2024, doing SOMETHING (one set, all-out) is 100% better than doing nothing. Think about that. Performing one set, all-out, followed by an additional set […]

Shake It Up!!

Tue, 14 Nov 2023 18:05:00 GMT

BY TAKU

Well that isn't really important in the big scheme of things. What is important is getting enough daily protein in your Personal Eating Plan. In my personal training practice I see it every single day. People struggling to get enough High-Quality protein into their P.E.P.

Sometimes it's just because they are not used to paying attention to how much they need and how much they actually get. Other times it is due to poor planning and sometimes they just don't want to cook and eat another meal. With these challenges in mind we created our TNT Lean Mass Support Whey Protein blend.

TNT Lean Mass Support Recipes

Do The Last Rep First

Thu, 21 Sep 2023 21:52:00 GMT

ViiiV Pro: Static Contraction Machine

1 REP Gym: Static Contraction Machine

Iso-Max: Portable Static Contraction Machine

BONUS: Isometric Strength training can have several benefits when it comes to reducing high blood pressure:

The 3 X 3 Routine: The Hardest Nine Sets You Will Ever Do

Wed, 02 Aug 2023 21:26:00 GMT

Three Sets: The workout consists of three sets of three exercises, with each set targeting a specific area of the body. Once the exercises have been selected you perform mini circuits consisting of one set of each exercise three total times.
Three Exercises: The first exercise focuses on the lower body (Hips & Thighs), the second on the upper body pulling muscles (Upper / Mid-Back & Biceps), and the third on the upper body pushing muscles (Chest / Shoulders & Triceps). Any large compound movement may be selected for each major muscle group described.

Efficiency: The 3 X 3 workout is designed to maximize results in minimal time. With three sets each targeting major muscle groups, you can achieve a full-body workout without spending hours at the gym.
Strength Development: By incorporating multi-joint exercises and focusing on compound movements, the workout enhances overall strength. It stimulates muscle growth, improves muscle tone, and increases functional strength, benefiting daily activities and athletic performance.
Versatility: One of the strengths of the 3 X 3 workout is its adaptability. The exercises can be modified to suit different fitness levels, from beginners to advanced individuals. Additionally, the routine can be adjusted to accommodate various training goals, be it muscle building, fat loss, or general fitness.
Time Savings: In our fast-paced lives, finding time for exercise can be a challenge. The 3 X 3 workout eliminates the need for lengthy sessions, allowing you to make the most of your limited time while still reaping the benefits of a well-rounded workout.

Workout Example:

Sequence one: You should reach muscle failure at about 20 reps for the hip / thighs exercise, 12 for the Pushing exercise and 12 for the Pulling exercise.

Sequence two: Repetition goals would be 15 for the hip / thighs exercise, 10 for the chest exercise and 10 for the upper back exercise.

Sequence Three: Repetition goals of 12 for the hip / thighs exercise, 8 for the chest exercise and 8 for the upper back exercise.

Below are three examples of what a typical exercise selection for a 3X3 workout might be:

1. Squat – Bench Press – Barbell Row 2. Leg Press – Dip – Chin 3. Deadlift – Standing Press – Pull-down (palms in)

When doing the 3X3 routine it’s critical that you perform every set to muscle failure. It’s also important that you move quickly between exercises with as little rest as possible. The length of the recovery between exercises will depend upon your present level of metabolic conditioning.

If done properly you should be able to finish an entire 3X3 workout in about 10-15 minutes. Doing these types of workouts gives you the total package: strength, endurance and mental toughness.

WARNING: these workouts are much harder then they may appear. Only attempt them if you have a great fitness base and are used to workouts with a high Anaerobic output and minimal rest periods.

Embracing Bacon and Shattering Fitness Myths: A Review of “Eat Bacon Don’t Jog”

Tue, 25 Jul 2023 16:02:00 GMT

TAKU's NOTE:

For more ideas about creating simple effective strength training and conditioning programs check back here frequently or visit us at: www.tntstrength.com

Register your name and email address on the site to Get Our Free Nutrition & Training PDF! And so you can be kept up-to-date on the latest news from TNT Strength.

TNT has over 40 years of combined fitness experience, so if you’re looking for a coach who can train you in person in our Oakland California Studio or online from anywhere in the world, visit our online training page to book a consultation.

Designing The Ultimate Nutrition Plan For Managing Rheumatoid Arthritis

Wed, 28 Jun 2023 22:03:00 GMT

BY TAKU Introduction: Rheumatoid arthritis (RA) is a chronic autoimmune disease that primarily affects the joints, causing pain, stiffness, and inflammation. While there is no definitive cure for RA, adopting a well-balanced nutrition plan can significantly help manage its symptoms and improve overall well-being. In this article, we will explore the best nutrition strategies to […]

Functional Isometrics Revisited

Mon, 12 Jun 2023 13:55:00 GMT

Part One

Part Two.

Book Spotlight: Total Fitness in Thirty Minutes a Week

Wed, 03 May 2023 19:01:00 GMT

Total Fitness in Thirty Minutes a Week Exposes myths about physical fitness, intense exercise and strict diet plans and proposes a targeted approach to conditioning based on individual lifestyles and the regulating of metabolic systems.

TAKU’s NOTE: Although this book was originally published 1976, it is well worth finding a copy and giving it a thorough read through.

VIDEO: STRENGTH TRAINING IN SPACE

A.R.E.D.

For more ideas about creating simple effective strength training and conditioning programs check back here frequently or visit us at: www.tntstrength.com

Register your name and email address on the site to Get Our Free Nutrition & Training PDF! And so you can be kept up-to-date on the latest news from TNT Strength.

Variety Is The Spice Of Life: (Part 2 – The Un-Routines)

Mon, 24 Apr 2023 19:45:00 GMT

In part one of this article, we talked about the need for change in our fitness routines in order to spark new progress as well as keep motivation and enthusiasm at a high level. Let’s create some simple plans that will allow us to randomize our workouts a bit. I’ll tell you some of the things I have done and perhaps you can incorporate some or all of these ideas into your own approach.

1. Create 4 to six different strength routines and then alternate them regularly. We’ll call them A – B – C – D - etc.

Example:

On week one you will do Routine A on Monday, B on Wednesday and C on Friday. On week two do Routine D on Monday, A on Wednesday and B on Friday. During the following weeks just keep rotating the different routines in and out of your schedule. Never do the same routine two times in a row.

2. “Run the numbers”. This is a really simple way to inject much needed variety into your strength routine.

Let’s say you have about 10-12 exercises in each of you’re A-B-C-D routines. Instead of always doing them in a specific order say 1 through 12, or always starting with Squats, each time you go to the gym you start with the next number in the order. So the first time you do Routine A you go from exercise 1 to exercise 12. The next time you do Routine A you go from exercise 2 to exercise 1. This way you are always starting your workout with an emphasis on a different movement. This coupled with the fact that you are already rotating through 4 separate routines will keep your body guessing for quite some time.

Example:

If you always train the classic 5 x 5 (five sets of five reps), keep things spicy with some different rep ranges. Week one do sets of 4-6 reps. Week two do sets of 6-10 reps. Week three do sets of 8-15 reps. You can also vary your rep cadence, (the actual speed that you raise and lower the bar) I recommend 3-5 seconds to raise the weight and 3-5 seconds to lower it. If you are used to always moving the bar as fast as possible this decreased speed can really up your intensity and provide your muscles with a new and different challenge.

4. Cycle your intensity

At TNT Strength we believe in training intensely. We also recognize that to avoid over training and reap the rewards of long term progress one must remain keenly aware of when it is time to push hard and when it is time to back off a bit. Learn to recognize the signs and symptoms of over training so you can cycle effectively and make uninterrupted progress from month to month.

5. Change the order and or intensity or your “Cardio”.

If you always do Cardio training before strength training, then try doing them in the opposite order for a nice change of pace. Also as stated in part one of this article, in most cases you’ll get far more from your cardio training if you up the intensity instead of adding to the duration. So remember to challenge yourself.

Too many of us are stuck in a rut that is run by the calendar. If you have some flexibility, add it to your workout routine. If you always train on Monday-Wednesday and Friday and are feeling bit burnt out, train once every three to five days instead. If you are feeling extra fresh and want to step it up try two days on, one day off, tow on two off. Do a different routine or class each day that you go to the gym but just keep to this two on, one off, two on two off approach.

Train on Monday doing a long cardio session. On Tuesday do some some sprints. On Wednesday take a day off. Thursday try a Total-body conditioning class. Thursday lift some heavy weights and then take two days off over the weekend. Monday start the whole cycle over again or even continue to move things around in that schedule.

As you can see at TNT Strength variety is a key component to how we help our athletes stay fresh and continue to make progress for long periods of time. If you are looking for a simple training template to help you add fun and variety into your training routine check out our “Three & Three S&C” program.

*Example Strength Routines A-B-C-D

For each workout below, do one set per exercise. Vary reps as needed, for desired results. Rest 30-120 seconds between sets.

Routine A

1. Leg Curl

2. Leg Extension

3. Squat

4. Calf Raise

5. Overhead Press

6. Pullover

7. Dip

8. Bent over row

9. Triceps extension

10. Biceps Curl

11. Bent kneed sit-up

12. 4-way neck

13. Shrug

Routine B

1. Bent Over Row

2. Negative Pullover } Giant set

3. Pulldown

4. Incline Press

5. Bent armed Fly } Giant set

6. Push-up

7. Negative Chin-up

8. Negative Dip

9. Shrug

10. 4-way neck

11. Leg Curl

12. Leg Extension

13. Hip adduction

Routine C

1. Leg extension } Pre-exhaust

2. Leg Press

3. Deadlift

4. Leg curl } Giant set

5. Stiff-Legged Deadlift

6. Calf Raise } compound set

7. Seated Calf raise

8. Hip Abduction } Compound set

9. Hip Adduction

10. Lateral raise

11. Pullover

12. Bench Press

13. Biceps Curl

Routine D

1. 1-1/2 rep Dip

2. Triceps Extension } Giant set

3. Negative Dip

4. 1-1/2 rep Chin

5. Biceps curl } Giant set

6. Negative Chin

7. Wrist curl

8. Reverse Wrist curl

9. Leg Press

10. Leg extension

11. Leg Curl

12. Lateral raise

13. Hanging Knee raise ___________________________________________________________________________________

For more ideas about creating simple effective strength training and conditioning programs check back here frequently or visit us at: www.tntstrength.com

Register your name and email address on the site to Get Our Free Nutrition & Training PDF! And so you can be kept up-to-date on the latest news from TNT Strength.

Variety Is The Spice Of Life: (Part 1)

Sun, 16 Apr 2023 18:08:00 GMT

We all know the age-old adage “Variety is the spice of life”. Many of us also have first hand experience with this concept as we have made simple changes to some aspect of our daily lives at one time or another and quickly noted the renewed enthusiasm that often accompanies such changes. In many instances some simple changes to your fitness routine are just what the doctor ordered to breath new life and progress into an other wise dull, stale routine.

If you have been consistently and regularly exercising for six to eight months or more, your body has become accustomed to the stress of exercise. Many of us notice rapid improvements when we first begin a fitness routine only to see those improvements dry up and disappear in just a few short weeks or months. Why dose this occur? What can we do about it? Read on and I’ll tell you.

First of all lets hear it for our bodies. They are amazing marvels of biomechanical design. To see and feel them functioning at their peak is truly an experience of splendor. We don’t always treat them as well as we should and yet they continue to try their best for us no questions asked. If we give them good fuel, keep up with some basic regular maintenance and get out and move them around a bit they will reward us with years of hassle free service. Just about any physical challenge we humans can dream up can be overcome by these amazing machines we call our bodies.

Modern society is one of convenience. Exercise literally used to mean life or death for us. Now it has become just one of many activities we are trying to find time for in our busy lives. If you are reading this then you have probably found at least a little time for fitness in your hectic schedule. But are you having fun? Are you branching out and trying new things? Does your workout routine have any spice? If you answered no to any of those questions, fear not for I am here to help. Getting spicy is a lot easier then you may think.

Lets back track for just a second. As I said above, the body is amazing. It likes us to be able to accomplish our tasks with energy to spare. This is a self-preservation tactic. If our bodies did not find ways to maximize efficiency then we would use up too much of our valuable energy resources trying to accomplish the most basic daily tasks. Instead, our amazing bodies continue to increase the ease and efficiency of executing these tasks and finds ways to use less and less energy to accomplish them. When we are learning a sports skill such as a Pickleball serve, Driving a golf ball or throwing a right hook punch, we want our bodies to become better and more efficient over time. This allows us to execute the skill with maximum efficacy. For fitness however, we want to avoid this process. If we stay on the same old routine our bodies will get better and better at accomplishing the task while expending less energy to do so. In other words, the longer we stay on the same fitness routine, the less effective it will become for us. So, how do we fix this problem? How do we keep our bodies from adapting to our routine?

Step one; try something new. This seems like a no-brainer but so many of us have become creatures of habit. We plod along in the same old routine, day in and day out…Blah. On a side note, if you have been doing some routine for three months and it is not producing the results you expected or desired, it will not suddenly and miraculously start producing results in the fourth month. Trust me it wont. So, it is time for a change.

If group exercise classes are what you enjoy, try a new one. Don’t just stick with the same old Monday Wednesday Friday schedule. If you always do Step class try a boot camp or total body conditioning class. Try a dance class. Challenge your self to break out of the mold. Remember just because your do three different classes every week, does not mean you are getting a varied workout routine. Have you been doing the same three classes for six weeks, six months, or six years? When you are doing a class and the teacher says “Grab some Dumbbells” do you always grab the same weight(s)? Try something heavier next time. There are several reasons why so few gym members seem to make long-term changes to their bodies and not having variety is one of them If you love to do cardio training and always walk on the treadmill, branch out . Try using the rowing machine or jumping rope. Use a different stair machine then usual. It could be something as simple as trying a different program on the same machine. If you always do the “Fat Burn” program try “Cardio” or “Intervals” for a change of pace. As a general rule of thumb, you’ll get far more benefit from increasing your intensity then from increasing your duration . So, go on up to level 10 instead of adding another ten minutes to your workout.

If you are a strength-training zealot, then the same applies to you . Change your routine frequently. Use a different angle for the same general body part (going from flat to incline on your bench press). Use a different machine. Change the order of your exercises. Change your repetition range. If you always do 8-12, try 6-8 or even 4-6. As with the cardio training it is better to increase intensity rather then increase volume and or frequency of training. If you have been stuck at a plateau for some time, it is likely you need to take a few days off from training and then come back at it with a new and different approach. Try training harder but less often. Split your routine in a new way or switch to whole body workouts for a change. Remember, to get the most from your strength-training routine it should be brief, intense, and infrequent.

If you consider yourself a cross-trainer and mix things up between weights, classes, cardio etc, you must still take a close look at your daily, and weekly “routine”. If it is routine, then as I mentioned above, it’s time to shake things up a bit. In part two of this article we’ll dig a little deeper into how to add variety to our training routines.

To be continued……

_______________________________________________________________________

If you are Looking for the best Strength Training tool for in Home Training I Highly recommend that you check out the Harambe System. As far as I am concerned it is the best home gym on the market. If you visit their website you can get 10% off using the code TNT at checkout.

For more ideas about creating simple effective strength training and conditioning programs check back here frequently or visit us at: www.tntstrength.com

Register your name and email address on the site to Get Our Free Nutrition & Training PDF! And so you can be kept up-to-date on the latest news from TNT Strength.

So You Want To Be A More Powerful Athlete?

Sat, 25 Mar 2023 19:54:00 GMT

References:

1) Behm, D.G., Sale, D., Intended Rather than Actual Movement Velocity Determines Velocity-Specific Training Response, Journal of Applied Physiology, 74(1): 359-368, 1993.

2) Carpinelli, R., Speed of Movement for Building Optimal Strength, HIT Newsletter, 1996.

3) Kelso, T., The Basics of Muscle Contraction: Implications for Strength Training, In Maximize Your Training ( Brzycki, M., ed.), Ch. 3, 35-80, Masters Press, Lincolnwood, IL, 1999.

4) Tohji, H., et al., Effects of Combined Training Programs on Force-Velocity Relation and Power Output in Human Muscle, Thirteenth International Congress on Biomechanics, (Marshall et al., eds.), University of Western Australia, Perth, 311-312,1991.

5) Wakeham, T., Improving Speed, Power, and Explosiveness, In Maximize Your Training, (Brzycki,M., ed.) Ch. 20, 257- 270, Masters Press, Lincolnwood, IL, 1999.

For more ideas about creating simple effective strength training and conditioning programs check back here frequently or visit us at: www.tntstrength.com

Register your name and email address on the site to Get Our Free Nutrition & Training PDF! And so you can be kept up-to-date on the latest news from TNT Strength.

The Importance Of Strength Training During Menopause

Mon, 06 Mar 2023 20:38:00 GMT

At TNT Strength we recommend brief, intense, infrequent strength training workouts as the foundation of a total-fitness program. This style of training is safe efficient and effective for everyone.

Often women will avoid strength training with weights for fear of bulking up or sometimes because they just don’t realize the benefits to be gained. With this in mind I recently checked in with my friend and mentor Wayne Westcott PhD about this important topic, he had this to say:

“ Menopause is the most important time in a woman's life to do resistance exercise. During the menopause years, woman typically experience double the muscle loss of their younger years. Between the ages of 50 and 60, women can change from a half-pound average muscle loss per year to a one-pound average muscle loss per year (largely due to estrogen reduction). Bone loss follows a very similar pattern. Strength training (along with sufficient sleep and protein intake) can maintain / increase muscle mass and bone density during this same time period.”

As you can see Strength is a key to women's total health and fitness. To help you learn more I offer the following information with regards to the many benefits of strength training before and during menopause:

Reverse Genetic Markers of Aging – It’s a generally established medical fact that the benefits of brief effective strength training are a practical fountain of youth. Strength training delivers the health benefits that no other form of exercise will.

Reduce Risk of Osteoporosis – As we age our bones naturally get more porous and less dense. That makes them more brittle and prone to breaking. Brief effective strength training reverses this process and adds density to bones.

Improves Cholesterol Profile – Brief effective strength training exercise lowers LDL (bad) cholesterol and increases HDL (good) cholesterol. These are two key markers of heart disease that are improved by Brief effective strength training exercise.

Positively Impact Hormone Profiles – Brief effective strength training causes your body to produce more of its own, natural growth hormone. Increased HGH is known to boost libido, improve your sleep, improve memory and decrease the wrinkles in your skin!

Boost Metabolism and Increase Fat Loss – Adding muscle to your body increases your Basal Metabolic Rate which means you will naturally burn more calories and lose fat 24 hours a day. Adding just 5 pounds of new muscle will burn off 20 to 30 pounds of fat annually.

More Energy – Having more muscle means that every activity throughout the day is less taxing. That means having extra energy left over to enjoy life more.

Look Better – Strength training changes the composition of your body in two very positive ways. It increases lean body mass and decreases fat. In short, strength training makes you look younger and more fit.

Positive effects on depression – Regular strength training exercise improves cognitive function, enhances mood and promotes daytime alertness and restful sleep. Brief effective strength training will increase endorphin levels which are the bodies’ natural pain relievers.

A high intensity, no momentum workout program is the safest and most effective means to achieve muscle strength and endurance, reduced body fat, higher metabolism, increased bone mineral density, and improved cardiovascular fitness.

Now imagine getting all those benefits by performing perhaps one or two brief, effective strength training workouts a week that take thirty minutes or less. The point is that greater strength equals greater health.

Now is the time for you to become your best version of yourself. So what are you waiting for, get started on your strength training program today.

RESEARCH LINKS: One. Two.

_______________________________________________________________________

TAKU's NOTE: If you are Looking for the best Strength Training tool for in Home Training I Highly recommend that you check out the Harambe System. As far as I am concerned it is the best home gym on the market. If you visit their website you can get 10% off using the code TNT at checkout.

For more ideas about creating simple effective strength training and conditioning programs check back here frequently or visit us at: www.tntstrength.com

Register your name and email address on the site so you can be kept up-to-date on the latest news from TNT Strength.

Getting The Most Out Of Your Strength Training

Wed, 22 Feb 2023 18:17:00 GMT

I get asked this question all the time: “Should I hire a trainer?”

The answer is, unquestionably, yes, but it comes with an asterisk, so to speak.

I say yes because I look at what I do when I go to the gym. I look at the way I train, how long it takes me and how much effort I put into each workout. Then I ask myself, “Could I do better with someone encouraging me to push harder or lift a bit heavier or do my intervals faster?” The answer again is yes. Speaking as an athlete, trainer and someone who’s been involved in the fitness industry for over 30 years I know exactly how far I can push myself when it comes to my training and I know how much recovery time I need. I’m not always able to give 100% when I’m in the gym. Distractions are constantly present and I often find myself seeking reasons not to do another set or take a little more rest time than I need. When I have one of my colleagues or friends oversee my training session, they never let me take the additional time or look for distractions. They keep me on task, on schedule and constantly push me to excel. Bottom line, it works. No matter how effective I am in the gym, it is only enhanced when a trainer or training partner works with me.

Don’t fool yourself. Even if you’ve been going to the gym for years or you’ve played sports all your life, don’t think that you know everything there is to know about working out. It’s very likely that you probably do quite a few things wrong in the gym — bad information seems to constantly perpetuate. Every single day I see people who are training poorly, ineffectively or just plain wrong.

It may be the intensity at which they do their “cardio” training or perhaps it’s the way they spend 2 hours doing a workout that should take no more than 30 minutes. They may even be doing the exercises TOTALLY WRONG. Yes, I see this all the time. I’m sure most of the people making these errors have no idea they’re doing anything wrong. If that’s the case, there’s no impetus for making any change. “Quality, not quantity” plays a big part in training. It would be much more advantageous for each and every one of these individuals to spend as little as 30 minutes to an hour with a qualified trainer, have him or her evaluate what they’re doing, then change what’s been identified as incorrect. Subtle changes in form, intensity and program design can promote substantial changes in the effectiveness of your program.

Lifitng Fails in action

Here are some other examples of where hiring a trainer may be helpful:

I stated in my first sentence that there was an asterisk involved. The reason is, there are many variables involved when hiring a trainer. As the client, you MUST do your homework and make sure the trainer you hire is right for you. Check out who the trainer is, what their background is, what experience and education they’ve had and, perhaps most importantly, what their personality is like. You could have the most knowledgeable and effective trainer on the planet, but if the personalities of trainer and client don’t mesh, nothing will ever get accomplished. Most gyms have multiple trainers on staff, so don’t necessarily sign up with the first one you talk to. Talk with them all and find the best fit for you. Trainers are like lawyers, too. If you don’t like the one you’re currently with, get rid of them and find one that you enjoy working with.

Follow these guidelines when looking for a trainer and you’ll be much more apt to reach your fitness goals. Remember: If you’re paying to be there, you have the right to ask questions, get more information, ask for alternatives, etc. If you’re being told something that just doesn’t make sense, make sure you’re getting the right answers!

TAKU's NOTE: For more ideas about creating simple effective strength training and conditioning programs check back here frequently or visit us at: www.tntstrength.com

Register your name and email address on the site so you can be kept up-to-date on the latest news from TNT Strength.

High Intensity Training: Is It Right For Everyone?

Wed, 15 Feb 2023 19:40:00 GMT

As a follow-up to our many articles on High Intensity Strength Training (or H.I.T.) here is a brief audio interview with Liam “TAKU” Bauer, talking about why H.I.T works and who it’s designed for.

Do yourself a favor – click the audio link below and take the next 3 minutes to listen to what TAKU has to say. It could change the way you train for good.

Mini-Podcast Audio Link —–> Who is H.I.T designed for (audio)

As always, we’re interested in your feedback so feel free to post your comments or questions. We do our best to address them right away.

Keep training hard!

For more ideas about creating simple effective strength training and conditioning programs check back here frequently or visit us at: www.tntstrength.com

Register your name and email address on the site so you can be kept up-to-date on the latest news from TNT Strength.

SPORTS PERFORMANCE PROGRAM IDEALS

Tue, 24 Jan 2023 20:28:00 GMT

TAKU's NOTE: *When training to enhance athletics, Compound movements should be your bread and butter. Training using almost exclusively compound movements saves time and guaranties maximum efficiency in your training. As a minimum standard be sure that you push and pull both vertically and horizontally and include some forms of squatting lunging and dead-lifting movements in your over all plan. Resisted and dynamic midsection work as well as neck and grip work are, an effective way to round out a well planned training program.

Here is a short list of movements you should include on a regular basis:

1. Horizontal press variations (Flat / Incline / Decline)

2. Horizontal Rows Variations (Overhand / Underhand / T-bar)

3. Vertical pulling variations (Chin-ups / Pull-ups / Pull-downs)

4. Vertical press variations (DB / BB / Military press / Press Behind neck)

5. Squat variations (Front / Back / Zercher)

6. Dead-lift variations (RDL / Stiff-legged / Standard / Trap Bar)

7. Lunge variations (Forward / Lateral / Reverse / Transverse)

8. Mid-section variations (Full contact twists / GHD / Knee raise)

9. Neck variations (4-Way Neck Machine / Neck harness / Manual resistance / Neck-ups)

10. Grip variations (Farmers walks / Grippers / Timed Hangs)

For more ideas about creating simple effective strength training and conditioning programs check back here frequently or visit us at: www.tntstrength.com

Register your name and email address on the site so you can be kept up-to-date on the latest news from TNT Strength.

If I Had To Pick Just One: (Part Two)

Fri, 06 Jan 2023 19:09:00 GMT

In part one of this article I gave my views on picking one exercise out of the many that exist and what I thought about that. If you want to read part one then go here .

Today I am talking about a much simpler choice. If I had to choose just one form of exercise to be the most important one for the promotion of long term health and functional capacity, which one would I choose?

In 1991, William Evans, PhD, and Irwin H. Rosenberg, MD, professors of nutrition and medicine, respectively, at Tufts University published a book titled “Biomarkers: The 10 Keys to Prolonging Vitality”. In this book they discuss 10 key factors that affect the way our bodies appear to decline over time along with simple strategies we may use to enhance our health and well being and prolong our functional capacity as we age.

Many things are discussed in the book but it turns out that there is one form of exercise that is better then all the rest. And the winner is (drum roll please) Strength Training.

It turns out that Strength training has a positive impact on each of the ten biomarkers mentioned in this book.

So there you have it, 10 reasons why you should be including a simple strength training program in your life. So what are you waiting for? Get out there and get to it! If you need any help visit us at www.tntstrength for tons of great information.

For more ideas about creating simple effective strength training and conditioning programs check back here frequently or visit us at: www.tntstrength.com

Register your name and email address on the site so you can be kept up-to-date on the latest news from TNT Strength.

If I Had To Pick Just One: (Part One)

Tue, 27 Dec 2022 22:38:00 GMT

Perhaps people are looking for the ultimate in brief workouts and hoping that one or more magic movements exist that will give them all the benefit of a longer program with 1/3 less time and effort (the light beer mentality). Perhaps they are just looking for peer support in hope that others will pick the same exercises that they themselves have deemed “the best”. What ever the real reason this question does come up and once it does…folks begin to chime in.

While reading this you may have already consciously or unconsciously started rolling through your own top ten lists in search of the one you would keep above all others. For many it is a squat or deadlift variation. For others it may be the good old burpee. Ultimately, like me, you will probably come to realize that there is no reason to pick just one exercise. There is no single exercise that is the best at accomplishing all things at all times for all people. But…since you asked (or someone did), I will tell you one of my all time favorites. It is called the Clean Deadlift + Shrug.

The CDL+S How it’s done:

This movement is done with an Olympic barbell but similar versions can be done with dumbbells, cables, Hex-bars or even dedicated DL machines like those made by Hammer Strength or Nautilus. For demonstration purposes I’ll explain the barbell version. All others can be easily figured out from there. In the video I am moving with good control however the speed of execution is a bit fast. To gain the maximum benefit I recommend that you move slower rather then faster with this movement.

* Grasp a barbell with and overhand or “clean” grip * Slowly stand erect as in the standard DL * Once fully erect, raise up on your toes while shrugging your shoulders up to your ears * Lower slowly to the bottom position * Repeat for the desired number of sets and reps

For more ideas about creating simple effective strength training and conditioning programs check back here frequently or visit us at: www.tntstrength.com

Register your name and email address on the site so you can be kept up-to-date on the latest news from TNT Strength.

Exercise of the Week: Up & Overs

Tue, 20 Dec 2022 22:43:00 GMT

This week I am going to talk about one of my favorite exercises. I call this one the Up & Over. You may know it by a different name (or not at all) but below is a breakdown of the movement. It is a very versatile movement and may be used as part of a simple metabolic conditioning circuit or as a pure strength exercise depending on the execution.

We’ve made it an Exercise of the Week because it’s a great exercise to incorporate into your routine for a number of reasons. Depending on the application it can be used to build strength in the legs as a part of a weight-based strength circuit, or for challenging the cardiovascular system and improving endurance as part of a body-weight interval program.

It’s very easy to increase intensity when using Up & Overs. For Conditioning circuits that’s done by speeding up the movement and or increasing the height of the bench. For pure strength applications intensity is raised by increasing the external weight you use, slowing down the cadence, varying the ROM or any / all of the above.

Here is how to execute the Conditioning Version of Up & Overs: Start by placing one foot on the ground and one foot on a stable, elevated surface. Both legs should be bent when starting out. Extend the elevated leg, bringing the body off the ground. Dynamically switch feet on top of the bench, as if you were hopping from one foot to the other. Lower your body down to the starting position on the opposite side. The “ground” leg should be bent, as if you were doing an uneven squat. At no point should both feet be on top of the bench at the same time. This is a speed drill designed to promote strength, endurance and conditioning so the idea is to keep a fast but controlled pace. Repeat for desired reps or time.

Here’s what it looks like using a weighted version: (TAKU doing Up & Over with a Kettlebell)

For The strength version you start in the same basic position. But now instead of moving quickly, raise yourself as slowly as you can control (keeping tension in the muscles at all times). Switch feet slowly and smoothly on top of the bench. Lower your body slowly down to the starting position on the opposite side. The “ground” leg should be bent, as if you were doing an uneven squat. Continue the movement slow and smooth. Repeat for desired reps or time.

As I mentioned above, you can easily increase the difficulty by:

1.) Increasing the speed of the movement* 2.) Increasing the height of the bench 3.) Increasing the weight you use 4.) Any combination of 1 – 3

The external weight in the example above is a kettlebell. You can also use a weighted vest, dumbbells, sandbags, medicine balls or virtually any weighted implement to get the same effect.

So give the Up & Over a run-through and see what happens. You can try for a set number of repetitions or go for time intervals, such as 60 seconds. Small increases in weight, height and speed make big differences.

Challenge yourself, but don’t overdo it.

Keep training hard!

For more ideas about creating simple effective strength training and conditioning programs check back here frequently or visit us at: www.tntstrength.com

Register your name and email address on the site so you can be kept up-to-date on the latest news from TNT Strength.

Work Hard With What You’ve Got!

Tue, 13 Dec 2022 21:25:00 GMT

These days it has become very hip and cool to strength train and do conditioning work with low tech and old school implements. Hitting old tires with sledge hammers, hauling wheelbarrows full of rocks up a hill, lifting and dragging heavy sand bags around. These are just some of the “new” training ideas that are currently in fashion.

Now don’t get me wrong, I love the low tech stuff as much as the next person. There are deﬁnitely some advantages to being able to get in some awesome training with potentially little to no out of pocket expense, using stuff that you may have just lying around. The truth is for most of us the important thing is to work hard enough at what ever we choose to do, the tools are almost always secondary.

The problem I see with this low tech trend is that some folks start to think that they need the tires and sand bags etc. in order to have a tough effective workout. This is just not true. For many of us doing all these cool, low tech exercises is not as easy as it sounds. Perhaps you live in a big city in a small apartment and slamming an old tire with a sledge hammer just isn’t feasible. Maybe you don’t have a garage or a basement that you can turn into the perfect training dungeon and have not taken the time to make home made sand bags.

Many of you may already belong to commercial gyms and whether it is a 24 hour ﬁtness, Planet Fitness or the poshest club in town I guarantee it comes pre-loaded with more then enough gear to get you in super shape regardless of your goal.

Remember what I said above about working hard with what you’ve got, you can and should use the tools you have readily available to create workouts that suit your needs. If you are already paying those monthly dues, don’t cry about not having a wheelbarrow handy, just get into the gym and get to work.

Below I am going to outline one of my favorite “High-Tech” workouts. This plan is designed to improve metabolic conditioning while maintaining strength. The truth is there is nothing High-Tech about this workout, I am just using that term to denote that this is an in the gym workout using all the latest tools that may be at your disposal. Like most of the workouts I design, this one is brief and intense. Keep in mind that if you don’t have any of the tools I mention then just replace them with one you do have. If you have read some of my other articles then you know that the ultimate success or failure of a training plan is not found in the order or selection of the exercises or the tools you have available.

Finally, the other side of this story should start to become clear. If you don’t have access to a commercial gym and you are ready willing and able to build yourself a few basic toys you can still get an awesome workout using some very simple stuff. The bottom line is high tech or low tech just work hard with the tools you’ve got.

MONDAY – FRIDAY: H.I.I.T. Rest 1-2 minutes between machines and have a drink. (Water of course)

1.) Warm-up 3-5 minutes with med-ball chops, swings, and reaches 2.) 10 minutes of Elliptical Trainer: 30 seconds sprint / 30 seconds recover 3.) 5 minutes U.B.E.: 15 seconds sprint / 45 seconds recover 4.) 5 minutes Step Mill: 20 seconds sprint / 20 seconds recover 5.) 5 minutes concept 2 rowing machine 20 seconds sprint / 10 seconds recover 6.) Cool-down 3-5 minutes walking on treadmill 7.) AB Work 8.) Stretch

WEDNESDAY: Strength Maintenance. Rest 90 seconds between sets and 2 minutes between exercises.

1.) Warm-up 3-5 minutes with med-ball chops, swings, and reaches 2.) Alt Cable Pulldowns 2 X 4-6 3.) Alt Shoulder Press 2 X 4-6 4.) Alt Cable Row 2 X 4-6 5.) Alt Cable Chest Press 2 X 4-6 6.) Squat 2 X 4-6 7.) Dumbbell / Kettlebell / Trap Bar CDL+S 2 X 4-6 8.) AB Movement of choice (Crunch)

Key:

CDL + S: = Clean Deadlift + Shrug

For more ideas about creating simple effective strength training and conditioning programs check back here frequently or visit us at: www.tntstrength.com

Register your name and email address on the site so you can be kept up-to-date on the latest news from TNT Strength.

Sensible Training

Tue, 13 Dec 2022 00:57:22 GMT

By Sunir Jossan

I think a day does not go by without someone asking me a question on training or another telling me why there training regimen is the best. And, if I really want to make things worse, I just have to step out of my office and peer around the corner into the weight room and watch as people hoist and throw weights around as they follow some program that they got out of some bible of a fitness magazine. I might get lucky and see one or two guys moving things in a controlled fashion, maybe someone I worked with, but those days are rare. I better not stop and give advice to anyone, because usually the trainee's ego gets in the way of any constructive conversation, and what do I really know…They have been working out for years, on the same split routine, so it must work.

The Problem with Gym "Experts"

Funny thing is that when my computer breaks, I call the computer people. Now I have a bit of knowledge on how to fix electronic things, and have dabbled with computers, but most likely I would screw things up, so I defer to the experts. But when it comes to exercise and training it seems that everyone is an expert. And experts in this realm are formed not by their knowledge base or understanding of the human body, but instead they are experts because of the size of their arms and chest. And if they really look good, they might get hired at a health club, get certified online, call themselves a personal trainer (a more glorified expert), and make loads of money training and instructing. It's a cycle, and it happens everyday and has become the backbone of the health club industry.

Why Looks Don't Equal Knowledge

Does having a large chest, big arms or broad shoulders make you knowledgeable about training? Or could it just be good genetics, which is 90 percent of the game anyway. Arthur Jones once said ― "If you wish to learn to train a racehorse, don't ask the racehorse how to train." Yet go to any gym today and watch guys flock to the big guy in the corner. The thought process is that he must know what he's doing because he looks that way. Questions are asked, and the next thing you know guys start following what the big guy does hoping for similar results. Over and over, again and again. If I train like him, I can one day look like him.

It never ceases to amaze that some of the most educated people that I have ever met cannot understand basic bio-mechanics and physiology or have some general common sense when it comes to training and general exercise. Even professionals with degrees cannot comprehend basic ideas, processes, and theories. For some they believe that if it's not written by the great governing bodies (ACSM and NSCA), that it cannot be right or work because they would have thought of it. Or where is the research study to back it up?. Do researchers even understand what high intensity is? So what do most trainers and educators do - prescribe more exercise, because more is always better.

The Four Principles of Sensible Training

People who are educated about training, physiology and such know that when it comes to training and getting stronger -- ultimately everything WORKS. But there are guidelines to follow that may help one achieve their goals and maximize results:

First: Less Is Always More

Less is always more when it comes to training . Forget the marathon training sessions, the endless sets and repetitions. All they lead to is repetitive stress injuries and eventually over-training. Keep those workouts session brief and engaging. Don't stop and watch TV in between exercises or read a magazine. Train with a purpose. Get in the gym and get out.

Second: Form Over Speed

Be critical with form or style. When in doubt move those weights slower not faster . Slower is harder, safer and more productive. Take a look around your club. Watch the sloppy form and explosive heaving that occurs. Remember strength is built over time, not demonstrated for show.

Third: Keep It Simple

Forget trying to concoct crazy workout schemes and plans. Stick to the basics . Break the body up into different planes horizontal and vertical and pick basic movements for each plane. Also focus more on compound movements, as they provide more bang for your buck. Train controlled with your repetitions and train with maximum intensity.

Fourth: Progressive Intensity

Be progressive over time and work as hard as you possibly can on each exercise each workout. As time goes by decrease the volume of exercise some, do not add more .

The Reality Check

Sounds simple and sensible and it is if you follow it. But what do I know, I do not look like Joe bodybuilder, or Hulk for that matter ... just an average fit guy, so I must not know anything worthwhile. Maybe I could make a better career fixing computers or something.

TAKU's NOTE: For more awesome information about training, Check out this weeks podcast episode #24 featuring Sunir Jossan. If you're in the Washington D.C. area stop by the Personal Edge , and find out what sensible hard training is really all about.

Finish Strong (Go Farther Not Longer)

Tue, 06 Dec 2022 18:55:00 GMT

When my clients come to see me they are often a bit anxious. They know that they are going to be challenged. They know that they are going to sweat and be breathing hard. When the workout is over they usually feel that they have had enough. At the end of the session I often check in with them and if they feel anything was left out I finish them off with some hard conditioning work, and make sure they leave feeling like they have reached their limit for this day. I never train anyone who is sick or injured. If they are even slightly compromised I send them home. They can do low intensity workouts on their own. Or better yet, rest.

Unfortunately, 99% of personal trainers I know do the following. They tell their clients to come in early to walk on the treadmill or ride a stationary bike for a warm-up. Then they train them for an hour or so with no real intensity as they talk about nothing or look at themselves in the mirror. Finally, when they finish, they remind the client to hit that extra “cardio” for 30 – 45 – 60 minutes after or somewhere in between their sessions together. No wonder so many people get so little from their training. It actually disgusts me to see these so called trainers take peoples money week in and week out and fail to deliver any real, noticeable improvement in strength, body composition or performance.

Unlike most trainers, I often have my clients finish with some hard “cardio” style training at the end of the strength portion of our session. Rather then have them slog away for some random period of time, just to log a few more minutes or miles. I give them a very specific goal. Do more work then they did in the previous session. The time they will work for remains a constant. Using either distance or calories as the measuring stick, I tell them to get more work done in the same amount of time. Either go farther or burn more but get it done. There is only one way to accomplish this and that is to work harder.

This is where indoor exercise machines can really come in handy. If you have a bike, step-mill, or rowing machine, they all have a means of measuring the distance traveled or the calories burned. It does not matter if the numbers are accurate, what they are, is consistent. If you program the machine with the same basic information it will provide you with consistent feedback.

Here is how to incorporate this style of training in to your current plan. After your weight session, take 3-5 minutes to recover and drink some water. Next, choose your machine. I like the Step-Mill. Set a specific amount of time and use the same amount of time from session to session. Let’s say you have chosen 12 minutes. Have the client perform this 12 minutes as hard as they can handle. Either cycling the intensity up and down via an interval model or just maintaining a constant but very challenging pace. Record either the distance covered in meters, miles, floors-climbed etc. or the total calories burned. Now, the next time you see them, they have a very specific goal in mind. Go further or burn more then they did in the previous session.

This style of training works well outdoors as well. If you are training yourself at home or even working with a group of training partners try this. Go to a local track, football field, or running trail and set a specific time limit for the day. Now just proceed as described above. Cover as much distance as possible in the predetermined time limit.

Using the 12 minutes described above I might do this as follows. After a 5-10 minute general warm-up I would set my timer for 12 minutes and get set on either the track or football field. As I start the timer, I take off running. I can sprint until I gas and then walk as need be to recover or just do my best to maintain a constant, hard pace. When the timer goes off I will record how many laps I completed on the track or how many lengths of the field I was able to cover in the 12 minutes. Next time I will do more.

Keep this up and if you are training on your own you will be amazed at how fast your body starts to change. If you are a trainer, once you incorporate this style of “cardio” training into your sessions you will have a lot of very fit and very happy clients on your hands.

For more ideas about creating simple effective strength training and conditioning programs check back here frequently or visit us at: www.tntstrength.com

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Recipe Of The Week: HOMEMADE CUCUMBER SALAD

Wed, 30 Nov 2022 17:46:00 GMT

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COACHES CORNER: Strength Training Points To Ponder

Wed, 23 Nov 2022 16:34:00 GMT

For more ideas about creating simple effective strength training and conditioning programs check back here frequently or visit us at: www.tntstrength.com

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3 Great Exercises Everyone Can Try

Tue, 15 Nov 2022 18:14:00 GMT

By TAKU

You see and read these types of articles and posts everywhere. “3 Secrets For The Best Body Ever” or “Top 5 Exercises to Make You a Better Athlete”. The truth is, some exercises are better than others, but to pick a few and call them “the best” is pretty ridiculous.

The bottom line is, people tend to over think fitness. To get in shape doesn’t take the newest trend or some new product. It just takes diligence and effort. In fact, most new products and exercises are just the basics repackaged to give you the appearance of something new.

Which leads me to my list of 3 great exercises anyone can try. Notice I said “3 great exercises” not “the 3 greatest”. What are they?

1.) Push-ups

2.) Pull-ups / Chin-ups

3.) Squats

What makes them so great is they take almost no equipment (except for a bar or stable structure to pull yourself up on) and can be done in virtually any space. Plus, each one has modifications so you can still get the benefit of training without risking injury or exacerbating an existing one.

Push-ups:

Push-ups are excellent exercises for developing strength and endurance in the chest, arm and shoulders.

Here are three push-up examples showing progression and modification.

The first is a standard push-up. To vary the intensity, speed up, slow down or add a pause at various points during the movement.

The second is a Band resisted Push-up. By simply wrapping a resistance band around your upper torso you can make push-ups much more challenging.

The third picture is a modification for someone who can’t do a regular push-up and wants to avoid using their knees. This is a sport-band assisted push-up. The band reduces the effect of gravity on the body, allowing you to perform the movement with proper form. As you get stronger, the size of the band can be reduced, lessening the assistance it gives. Eventually, you’ll progress in strength so that no band is needed.

Pull-ups are great for developing back and arm strength. All you need to perform them is a bar. Look around and you’ll find them almost anywhere…a park or playground for instance. Any jungle gym will likely have something suitable.

The first picture shows a standard pull-up grip.

The second picture shows a reverse grip, commonly referred to as a “chin up”. A Chin-up is typically easier to perform because you have much more assistance from the biceps.

The third picture shows TAKU doing pull-ups with a towel slung over a bar. This is one progression you can make to really challenge the body. By gripping the towel with both hands and pulling yourself up, the exercise becomes much, much more challenging. Try it and you’ll see. In addition, you work the forearm flexors, which often give out in certain exercises long before the other muscles do. This is a great exercise for martial artists or any sport where a strong grip is essential.

Squats:

Squats are an outstanding exercise overall. They incorporate many different muscles and muscle groups. There are so many squat variations, it would take me forever to detail them all.

Here are some squat examples:

The first picture is of a body-weight squat. It’s very simple and, when done correctly, very effective at promoting strength, power and endurance in the entire lower extremity.

The second picture is Liam “Taku” Bauer performing a Banded Over-Head Squat. This move can be done a couple different ways. You can start by simply holding a band stretched tightly between your hands with them held high, directly overhead. The second version (shown) has you standing inside the band with it held by your feet and your hands. These simple variations make the movement considerably more challenging and effective.

For anyone with knee and / or joint issues, simply limit the range of motion for the exercise to something that doesn’t aggravate the issue. Your mantra should always be "Movement you can control, through a range of motion that's pain free". This is true for push-ups, pull-ups and all other movements.

So keep these exercises in mind and remember, fitness doesn’t need to be fancy, but you do need to work hard (put in some effort).

For more ideas about creating simple effective strength training and conditioning programs check back here frequently or visit us at: www.tntstrength.com

Register your name and email address on the site so you can be kept up-to-date on the latest news from TNT Strength.

Coaches Corner: Strength

Tue, 08 Nov 2022 21:36:00 GMT

Six Guidelines for creating successful strength training Programs.

In today’s edition of the Coaches Corner series, I present six basic guidelines I follow when creating strength training programs for my athletes and clients.

1. Maintain progressive overloads.

2. Establish short-term objectives and long-term goals.

3. Keep accurate training records and perform evaluations frequently.

4. Always use proper technique and a spotter when needed. Safety is always a concern.

5. Build in variety to avoid physical and psychological burn-out and over training.

6. Make strength training fun, safe, challenging and injury free.

For more ideas about creating simple effective strength training and conditioning programs check back here frequently or visit us at: www.tntstrength.com

Register your name and email address on the site so you can be kept up-to-date on the latest news from TNT Strength.

Kitchen Sink Shake

Tue, 01 Nov 2022 20:29:00 GMT

By now everyone probably knows I love protein shakes. I have been consuming them in one form or another for years. The secret to a good protein shake is like any other recipe. Get high quality ingredients, and then tweak the combination until you find the taste, texture and flavor that suits you best. I eat about two shakes per day. For breakfast I usually have the “Kitchen Sink” shake. It is great tasting, and nutrient dense. Later in the day I often have my

Old-School Super Shake Version 2.0

Kitchen-Sink Shake Recipe

1 cup of water, Yerba-Mate or iced green tea (I usually use unsweetened Yerba-Mate)

1-2 scoops plain or vanilla milk protein blend (I, use a blend of Casein, Egg and Whey)

0.5-1 cup of frozen berry blend (I use Blueberries)

1-2 tablespoons of ground flax seeds (I use organic seeds, and grind my own)

2-3 tablespoons of mixed nuts (I use Organic Almonds and Walnuts)

1 teaspoon creatine (Nothing fancy, just good old Mono-Hydrate)

1 cup Spinach (I use Organic)

Add all ingredients in blender and blend on high for 30-40 seconds.

I drink one of these shakes (usually for breakfast), along with 1-3 capsules of fish oil, and my multi-vitamin. To be sure you’re picking up the right kind of protein supplement, when shopping around, pick up the protein container, flip it over, and search for “milk protein concentrate” or “milk protein blend.” If you see either of these on the ingredients list (or simply, whey and casein as two of the top ingredients), you’re in business. I am currently using a protein blend from Beverly International called PROVOSYN , which has a blend of egg, milk and beef protein.

Shakes are a great way to get high quality nutrition in a quick efficient manner. So try out the “Kitchen Sink” and see if you don’t walk away feeling great!

TAKU's NOTE: I also like to add some high-quality Greek Yogurt to my Kitchen Sink shake when I really want to load up on protein.

For assistance with creating Fun and Challenging conditioning circuits or for sport specific Strength and Conditioning or Personal Eating Plans for any goals, contact us here at TNT Strength.

Ten Things We Know About CONDITIONING:

Tue, 25 Oct 2022 16:55:00 GMT

For assistance with creating Fun and Challenging conditioning circuits or for sport specific Strength and Conditioning or Personal Eating Plans for any goals, contact us here at TNT Strength.

TRAINING LIKE THE CHAMP

Tue, 18 Oct 2022 19:57:00 GMT

One of the biggest mistakes I see people make in the gym is trying to emulate the training routines of champion athletes. Emulating the champs routine will not get anyone any closer to being the champ.

Remember most outstanding athletes are more a product of their personal mental and physical attributes then the actual training methods they utilize. These natural talents are then further enhanced through dedicated practice of specific sport skills and adherence to the proper physical preparedness protocols. Combine these with tactical motivational and philosophical support by the right coaches and mentors and we are witness to a sort of synergistic alchemy. This is the beauty of seeing the truly exceptional athlete in action. When seen at their peak you are witnessing the product of years of dedication and hard work.

So remember, there is no secret pill, powder, potion or routine that will guarantee athletic success. Be passionate about your sport. Combine that passion with dedication to mastering the specific skills of your chosen sport or activity. There are no secret skills or “Advanced techniques in sports. The best athletes have mastered the basics and execute them with better timing, more speed and accuracy.

Finally add in a solid foundation of proper nutrition, safe and efficient strength training and conditioning and restful sleep.

Experiment to find what works best for you. Make a plan and keep accurate records. Seek out the guidance of the best coaches you can find and or afford.

Train hard. Recover fully.

Wash, Rinse, Repeat.

Remember...Stop trying to be like anyone else. Be the best you, that you can be. And have fun while you are at it.

For assistance with creating Fun and Challenging conditioning circuits or for sport specific Strength and Conditioning or Personal Eating Plans for any goals, contact us here at TNT Strength.

COACHES CORNER Q & A: Combining Strength Training and Other Activities

Tue, 11 Oct 2022 16:35:00 GMT

Q: What is the optimal way to combine strength training with training for other specific sports skills, to achieve the best results?

A: Under ideal conditions sport specific training sessions (working on technical and or tactical skills) such as mechanics drills for your sport would take place in the morning and strength and intense conditioning training would occur in the afternoon. There should be a minimum break of approximately four hours between the morning skill session and the afternoon S&C session. Follow each training day with a full day’s rest.*

An example would be to wake after a good nights sleep at 7:00 – 8:00 am. Eat breakfast. Take care of business. Perform your sport specific training between 10:00 and 12:00. Eat a light lunch at 12:30 pm and strength train around 4:00 – 5:00 pm. The following day would be a rest and recovery day which may consist of light activities such as, working on strategy, tactics or polishing sport specific mechanics. Stretching is also recommended.

Bridging drills

Hip Mobility drills

Shooting mechanics

Sprawl and recover

PARTNER:

Mount / Kneel Mount

Grip training

Shot stop Drills (various)

Body-Surfing Grounded / 4-point

Arm Drags Seated / Standing

Dorsal Foot dragging

TAKU'S NOTE: *As noted in the example session above, active recovery on rest days is a good idea as long as intensity is kept very low.

A Smoothie For The Spooky Season

Tue, 04 Oct 2022 18:04:00 GMT

Halloween is on it's way and Thanksgiving is right around the corner. If you are like me, smoothies are a big part of your life. I have at least one blender-bomb a day. I love smoothies because not only are they quick and easy but I can pack a ton of nutrition and flavor into one simple meal.

In honor of the fall season I am going to tell you how to make a delicious Holiday smoothie.

Pumpkin Smoothie :

Evaporated, Condensed Milk: 1/2 Cup Vanilla Extract: a few drops to taste Canned Pumpkin: 1 Cup Frozen Peaches: 1 cup Flaxseed Oil or MCT oil: 1 Tbsp. Water: 1-2 Cups Protein Powder: 1-2 scoops (enough to equal 30-40 grams Cinnamon: A Dash (to taste)

Throw all of the ingredients in your favorite blender and mix, for 30 seconds.

That’s all there is to it. A quick, nutrient dense meal fit for the holidays.

TAKU's NOTE: Like any good recipe this is just an idea. Start here and then keep tweaking the ingredients and the amounts until it's exactly the way you want it.

For assistance with creating Sports Specific Personal Eating Plans or for tons of awesome protein shake recipes contact us here at TNT Strength.

Three To Grow On!

Tue, 27 Sep 2022 20:25:00 GMT

1. Clean Dead-lift and Shrug 2. Standing Shoulder Press 3. Front Squat

For those who prefer to get some good metabolic conditioning from their training try the following. Every two weeks, subtract 30 seconds from your rest period until you are resting only 30-60 seconds between sets. You should easily be able to complete this workout in under thirty minutes. It will take even less time as you shorten the rest intervals every two weeks.

Couple this up with some good GPP work such as sled pushing / dragging, sandbag carries, hill / stair sprints…You get what I am saying, DO WORK!

You may perform this workout as is 2-3 times per week, or replace one of your existing workouts with this one to add some variety to your training schedule.

TAKU's NOTE: Try this plan for the next 8-12 weeks and you should be looking and feeling your best all winter long. *My top training tool of choice for this workout is a good old barbell. That being said Muscle overload may be applied with a variety of tools: barbells, dumbbells, machines, manually applied resistance, body-weight, sand-bags, resistance-bands etc. Anything that can create high tension in the muscles can be used.

For assistance with creating Fun and Challenging conditioning circuits or for sport specific Strength and Conditioning programs contact us here at TNT Strength.

Shake It Up: Adding Variety To Your Conditioning Programs

Tue, 20 Sep 2022 18:25:00 GMT

Let’s face it we all need stamina in one form or another. If we are competitive athletes we need to know that we have the capacity to perform at our best for what ever the duration of the event in question. If we are just health and fitness enthusiasts, we still want to know that we can run, jump and play, any time we want for as long as we want.

There are many different ways to improve stamina:

Any one of the above mentioned activities could be used to attain improved stamina or endurance. Instead of just picking one from the list and attempting to build up to an hour of work, why not combine them into a series or circuit of brief, focused efforts? By doing this you can avoid much of the boredom (as well as potential repetitive stress) associated with plodding along in the same activity for 45-60 minutes (or more). Think of it as Hybrid Cross Training.

Example Circuit 1:

Example Circuit 2:

1. 1 mile run *A.F.A.P. (rest 50% of run time) 2. 50 yard sprints. x 4 (rest 3x run time) 3. Bag / Pad work. 2 minutes x 3 (rest 1 minute) 4. Max Hill Sprints. 15 seconds x 5 ( rest 90 seconds)

Give this type of Hybrid Cross-Training a try. I am confident you will find this style of training not only more fun but that you are able to work harder during each effort bout due to the brief rests periods that are allowed.

So remember if you want to experience your fitness rapidly improving in minimal time be sure to Shake It Up!

TAKU's Note: For assistance with creating Fun and Challenging conditioning circuits or for sport specific Strength and Conditioning programs contact us here at TNT Strength.

COACHES CORNER: Developing Quickness

Tue, 13 Sep 2022 18:42:00 GMT

Q: Can strength training improve an athlete’s quickness?

Two of the easiest ways to accelerate the development of quickness is to increase your lean muscle mass (up to a point) and increase your bodies ability to produce maximal force. Increasing lean muscle mass will favorably change your ratio of muscle mass to total body-weight.

Once you have reached an optimal weight (the most lean muscle mass you can gain without slowing down) you should then focus on improving Mass-Specific- Force. The most effective way to accomplish these goals is through goal appropriate strength training combined with a well balanced diet.

Some points to consider:

Straight-ahead sprinting and change-of-direction agility drills elicit a “plyometric” (stretch-shortening) effect. Therefore, whenever you're sprinting and doing agility drills, your doing plyometrics. No need to spend an inordinate amount of time jumping on and off boxes.

Speed gadgets and gimmicks such as parachutes, rubber tubing, sleds, weighted vests, and the like are nothing exceptional. They by themselves will not make you “ run like the wind” after their use. They can be used for variety in a conditioning program (repeated use can create fatigue), but that's about it. It is a fact that running with weight or against resistance alters running mechanics from those used in unweighted sprinting you'll experience during a game (sport-specific). Therefore, keep your running both sport and energy system-specific by replicating the situations / runs you'll face in competition.

So remember: All other factors being equal, running speed can be improved if one A.) gets stronger, B.) stays lean and C.) practices the specific skills of running fast for your sport.

TAKU's Note: For assistance with creating sport specific Strength and Conditioning programs contact us here at TNT Strength.

Coaches Corner: Q&A AOT* USING PARTIAL REPETITIONS:

Wed, 07 Sep 2022 20:03:00 GMT

By TAKU

Q: When strength training, if I cannot complete a full range of movement after about 6-8 repetitions, should I continue to do partial repetitions until failure?

A: The answer to this question depends on the strength training tool being used. On single-joint rotary movements such as the pullover, leg extension, leg curl, using high-quality machines (Nautilus, MedX, Hammer-Strength) the strength curve is highly efficient at working the desired muscle. Partial repetitions do not need to be done on these single-joint machines. Doing so may place a disproportionate emphasis on part of the ROM since the cam (leverage profile) is designed to work the muscle proportionately.

With multi-joint (compound) exercises, such as squats & leg presses, bench press & over-head presses, Chin-ups & pull-downs, partial repetitions at the end of a set may be advantageous. Multiple-joint exercises are not as efficient at overloading a muscle group. On such movements partial repetitions may be a benefit to increase the demand and can be an excellent AOT* technique to experiment with.

*AOT = Advanced Overload Technique.

TAKU's Note: Strong Range Partials and Static Contractions ( Functional Isometrics ) may be used as a single modality for training all major muscle groups. Some of our clients prefer this over all other standard methods. If you have never tried using strong range partials or Static contractions as a training protocol I suggest you explore it as singular approach for 6-8 weeks to conduct your own experiment. As always if you have any questions track me down.

Better Running Through Strength Training

Tue, 30 Aug 2022 15:42:00 GMT

By Wayne L. Westcott

Distance running is a great sport that is enjoyed at a variety of levels by millions of competitive and recreational athletes. Whether you prefer to jog a couple of miles through the neighborhood, or are training to complete a marathon, distance running is a highly effective and efficient means of aerobic conditioning. Unfortunately, distance running is considerably less beneficial for your musculoskeletal system. Injury rates among runners are extremely high. In fact, at the high school level, cross-country runners experience more injuries than athletes in any other sport, including football and gymnastics.

Why is a non-contact sport like running such a high-risk activity? Actually, running involves an incredible amount of contact, but it is with road surfaces rather than other athletes. Every running stride places about three times the weight of your body on your foot, ankle, knee and hip joints. These landing forces may also stress your lower back structures.

Of course, you may wisely take steps to reduce the amount of tissue trauma and decrease your risk of running-related injuries. Such precautions include making very gradual increases in training distances and speeds, taking sufficient recovery periods (particularly between hard training sessions), selecting user-friendly running courses (soft surfaces and level terrain), competing in fewer races, avoiding over-fatigue, and paying careful attention to proper nutrition and sleep.

Strength Training Benefits The Notre Dame runners realized that a sensible strength training program provides many benefits for runners. These include the following:

While the first six strength training benefits should be self-explanatory, you may be intrigued by improved running economy. In a 1995 study at the University of New Hampshire, the women cross-country runners who did strength training experienced a significant improvement in their running economy. They required 4 percent less oxygen at sub-maximum running speeds (7:30, 7:00, and 6:30 minute mile paces), meaning that they could run more efficiently and race faster than before.

Runner Concerns With so many advantages, why do so few runners regularly perform strength exercise? Consider these four concerns that keep many runners from strength training:

Let’s take a closer look at each of these issues.

Increased Body-weight Very few people who perform strength exercise have the genetic potential to develop large muscles. This is especially true for distance runners, who typically have ectomorphic (thin) physiques. Strength training increases their muscle strength and endurance, but rarely results in significant weight gain.

Decreased Movement Speed With respect to running speed, our studies and many others have shown that greater strength results in faster movement speeds. We need only look at sprinters and middle distance runners to realize that strength training has a positive impact on running speed, as essentially all of these athletes perform regular strength exercise.

Runners’ Strength Training Program The strength training protocol followed by the Notre Dame athletes, and all of our runners, is a comprehensive conditioning program that addresses all of the major muscle groups in the body. We do not attempt to imitate specific running movements or emphasize specific running muscles, because this typically results in an overt-rained, imbalanced, and injury-prone musculoskeletal system.

Generally, muscle strength is best developed by training with moderate weight-loads (about 75 percent of maximum) for 8 to 12 repetitions per set. However, distance runners typically possess a higher percentage of slow-twitch muscle fibers, and therefore attain better results by training with about 12 to 16 repetitions per set. You should add 1 to 5 pounds more resistance whenever you complete 16 repetitions in good form. One set of each exercise is sufficient for strength development.

There is no reason to train with fast movement speeds, because training fast will not make you faster and training slow will not make you slower. Exercising with controlled movement speeds maximizes muscle tension and minimizes momentum for a better training effect. We recommend six-second repetitions, taking two seconds for each lifting movement and four seconds for each lowering movement.

Research supports three non-consecutive strength training sessions per week for best results, but fewer workouts can produce significant strength gains. Our recent studies have shown two weekly workouts to be 82 percent as effective and one weekly workout to be 69 percent as effective as three-day-per-week strength training.

Summary of Strength Training Guidelines

Recommended Strength Exercises For Runners You may develop muscle strength with a variety of exercises using free-weights or machines. The following section presents recommended strength exercises for the major muscle groups.

Our recommendation is leg presses on a well-designed machine that offers a full movement range and good back support. It may be advisable to precede leg presses with leg extensions that target the quadriceps and leg curls that target the hamstrings. One set of each exercise is sufficient, but you may perform an additional set if you desire.

If you have access to machines, we recommend chest crosses for the chest muscles, pullovers for the mid and upper back muscles, and lateral raises for the shoulder muscles. These machines require rotary movements that better isolate the target muscle groups. If you prefer linear movements that involve more muscle groups, well-designed chest press, seated row, and shoulder press machines provide combined training for the upper body and arm muscles. Arm Muscles The basic exercise for the biceps muscles is the arm curl, performed with barbells, dumbbells, or machines. Training the triceps involves some form of arm extension, either with free-weights or machines.

A good means for working the biceps and upper back muscles together is chin-ups with body-weight or on a weight-assisted chin/dip machine. A good means for working the triceps and chest muscles together is bar dips with body-weight or on a weight-assisted chin/dip machine.

Midsection Muscles Machines provide the best means for safely and progressively conditioning the muscles of the midsection. In our opinion, the abdominal machine and low-back machine are key exercises for developing a strong and injury resistant midsection. We also recommend the rotary torso machine for strengthening the oblique muscles surrounding the midsection. If appropriate machines are not available, the basic trunk curl may be the best alternative for abdominal conditioning. The recommended counterpart for the low-back muscles is a front-lying (face down) back extension. Although both of these exercises are performed with body-weight resistance they are reasonably effective for strengthening the midsection muscles.

Neck Muscles The neck muscles maintain head position throughout each run. As the head weighs up to 15 pounds, this is an important function. In fact, the first place where many runners fatigue and tighten up is the neck/shoulder area. We therefore recommend the 4-way neck machine to strengthen these muscles. If you do not have access to this machine, perhaps the best approach is manual resistance. That is, place your hands in front of your forehead to resist slow neck flexion movements, and place your hands behind your head to resist slow neck extension movements.

Table 1. presents the recommended strength training exercises for an overall conditioning program that should be beneficial for runners.

Table 1. Recommended Strength Training Program: Basic Exercises

Once you have mastered the basic exercise program, you may want to add some of the exercises presented in Table 2.

Table 2. Recommended Strength Training Program: Additional Exercises

Summary The main objectives of a strength training program for runners is to decrease injury risk and increase performance potential. For best results the program should be high in exercise intensity and low in training time. One good set of 12-16 repetitions for each major muscle group is recommended for a safe, effective and efficient exercise experience. One or two training sessions per week are sufficient, although three weekly workouts produces greater strength gains. Each workout should take no more than 20-30 minutes depending upon the number of exercises performed. The key to productive strength training is proper exercise technique, which includes full movement range and controlled movement speeds. When you make every repetition count, a basic and brief training program should increase your strength significantly (40-60 percent) over a two month training period.

TAKU’s NOTE : This weeks article is courtesy of my Friend and Mentor Wayne L. Westcott, Ph.D., Wayne is one of the top fitness researchers in the world and research director at the South Shore YMCA in Quincy, MA. He is strength training consultant for numerous national organizations, such as the American Council on Exercise, the American Senior Fitness Association, and the National Youth Sports Safety Foundation, and editorial advisor for many publications, including Prevention, Shape, and Club Industry magazines.

Eat A Salad

Tue, 23 Aug 2022 16:01:00 GMT

By now most of us know that it's not a bad idea to build a P.E.P. Which includes getting multiple servings of veggies and a little fresh fruits every day. It seems many folks feel that this is a difficult thing to do at times. The truth is, even if you eat out every day for almost every meal you have lots of ways to get those fruits and veggies in to your personal eating plan. One way is to replace your rice, potato’s or pasta with extra fruit and or veggies. Whether you are dining at a fancy restaurant or the local Denny’s there are always some sort of fruits and veggies available.

If you are a sandwich person and you often find yourself at one of the many local deli chains, try the following. Order your favorite 6″ sandwich and ask for double meat, extra veggies, no mayo, (have olive oil & vinegar instead) and hold the cheese. For more fruit just ask for it in place of the chips, cookies or what ever you usually have for dessert.

My favorite way to get more fruits and veggies into my personal eating plan is to eat at least one big salad every day. To me the best salads and the best salad dressings are the ones you make yourself. You might think it’s a pain to make a big salad every day, and creating a tasty dressing may seem like rocket science to those who rarely cook. I am going to make it really easy for you by giving you both a delicious dressing recipe as well as a great salad that will give a nice boost to your daily veggie quota.

Make the salad and dressing the night before and place them in some type of reseal-able, to-go containers. This way all you have to do is grab them on your way out the door and you’ll be well stocked for later in the day. As I mentioned above, have a piece of fruit as dessert after your salad. Stick with fruits that are grab and go like Apples Oranges and Bananas.

For you fast food junkies who spend your lunch break hanging with the King, the Clown or that guy with the big round head and pointy hat, remember that even the fast food chains have some form of salad and fruit options these days. Finally, if all else fails and you are really pressed for time, you can always buy one of the many pre-made salads at your local super market.

So you see, there really is no excuse not to eat a salad.

TAKU

BONUS:

1 Tbsp Olive oil. 1 Tbsp Red Wine Vinegar. 1/2 Tbsp Lemon juice. 3 cloves garlic (crushed). 1 tsp Worcestershire sauce. 1 tsp Anchovy paste. 1 tsp creamy Dijon mustard. 1/2 tsp pepper (black or white).

Mixed Veggie salad:

Romaine lettuce, 1-2 cup's (use about 8 leaves torn). Green peppers, 1/4 cup chopped. Celery, 2-3 stalks chopped. Cucumber, 1/4 cup sliced. Cherry tomatoes, about 5 halved. Mushrooms, 1/4 cup sliced. Hard boiled eggs, 2 sliced. Feta cheese, 1-2 ounces crumbled. Dressing of your choice, 2 Tbsp. (Try that Tasty Caesar)

TAKU's NOTE: I like to make my own dressings as I find it easy and the best way to guarantee that I love the taste. That being said I have found the PRIMAL brand to be worth investigating. They make a ton of tasty products (including lots of salad dressings) all with great ingredients.

He Will Be Missed: Celebrating The Life Of A Friend And Mentor

Tue, 16 Aug 2022 21:45:00 GMT

Today I wanted to take a moment to honor a friend and mentor of TNT Strength Mr. Gary Bannister. Gary Bannister attended McMaster University in Hamilton, Ontario where he earned his Bachelor’s Degree in English and Physical Education, and UNC-Greensboro where he graduated with a Master’s Degree in Education (1972). He taught four years at […]

Secrets to Performance Enhancement: Part Four Creatine

Tue, 09 Aug 2022 15:44:00 GMT

Creatine is one of the most potent muscle building supplements in the supplement world, and has been around for quite a long time.

Creatine was first discovered in 1832 and can be traced back to the mid-1800s . Creatine supplementation gained mainstream popularity after the 1992 Olympic Games in Barcelona. Creatine is now widely used among recreational, collegiate, and professional athletes.

An amino acid, creatine is found normally in the body, with 95% of it found in the skeletal muscle tissue. The body receives its creatine from food that is eaten, typically 2 grams per day. The body also makes its own creatine in the liver from other amino acids.

Creatine is an ergogenic (muscle building) supplement, and numerous studies have proven its effect. “Extra creatine is therefore ergogenic, because it may help generate more power output during intense exercise.” ( Exercise & Sports Nutrition Laboratory ).

Creatine has also been proven to increase strength, performance, and muscle mass. “In addition, long term creatine supplementation produces greater gains in strength and sprint performance and may increase lean body mass.” ( Exercise & Sport Nutrition Laboratory ).

Other studies have proven creatine’s health benefits, not only to bodybuilders or athletes, but to non-athletic and aging individuals.

“ Recent creatine research suggests creatine may have therapeutic applications in aging populations[…]” ( William D. Brink ).

Most people have no idea that creatine has such amazing health benefits as well as the obvious muscle building and energy providing one.

Believe it or not, research has shown that creatine can increase growth hormone production! Its no surprise that creatine is the most widely sold muscle building supplement in the world!

Various Forms:

Sugar (Carbs) is not necessary for absorption of creatine, but it will help. There are easier ways for absorption such as using micronized creatine or CEE.

Micronized Creatine:

Cons

May be slightly more expensive than monohydrate

May require a loading phase

LOADING*:

For the first 5-7 days load 25 grams per day, taking 5 grams per dose spread out throughout the day. I recommend that you place the whole serving (heaping teaspoon) directly into your mouth and wash it down with 8 oz. of grape juice.

MAINTENENCE:

After the loading phase, I recommend 1-2, 5-GRAM servings per day. The first in upon waking or at least pre-workout.

TAKU's Note: I take Creatine Monohydrate every day. Rather than try to stir it in a liquid, I just throw an entire scoop in my mouth and wash it down with my beverage of choice.

COACHES CORNER: Developing Conditioning Programs

Tue, 02 Aug 2022 16:22:00 GMT

1. Energy systems to be utilized.

2. Demands to be placed on each energy system.

3. Ways that each energy system will change according to competition or position.

4. Active movement to recovery ratios.

5. Sports specific demands of the activity and what is necessary for a comprehensive conditioning program.

6. The development of a periodic training plan designed to incorporate all training variables, adjusted as needed over time.

Keep an eye out for more tips in the Coaches Corner series, coming soon.

Be sure to go to www.tntstrength and register your name and email address. We’ll provide you with great training information ONLY available by email.

RECIPE OF THE WEEK: Protein Shakes For All Your Needs

Tue, 26 Jul 2022 16:35:00 GMT

By TAKU

I am a fan of Protein Shakes. I eat at least one or two almost every day. People often ask for good recipes, so here are just a few of my favorites.

I Like to vary the ingredients based on my goals and activity for the next few hours. For post workout shakes I like to add some fruit to increase the carb load a bit after an intense exercise session. Otherwise if you haven't just had a tough workout, consider lowering the fruit content a bit.

The secret to any recipe is to tweak it until it suits you. Some like thicker, some prefer thinner. Keep playing with the ingredients until you make it your own. Ultimately how you put these together will be based on your own needs, goals, and preferences.

O.J. Smoothie:

Combine the following ingredients in a high-speed blender:

1/2 cup Orange juice

1 Orange (peeled)

3/4 cup water and/or ice

2-1/2 tbsp Almonds sliced/or 1 tbsp flax oil

30-40 grams Whey Protein

*Blend on High until smooth

**Add additional water to reach desired consistency

Blueberries Smoothie:

Combine the following ingredients in a high-speed blender:

1-1/2 cups blueberries

1/2-cup water and/or ice

30-40 grams Whey protein

2-1/2 tbsp Almonds sliced OR 1 tbsp flax oil

*Blend on High until smooth

**Add additional water to reach desired consistency

Super Berry Smoothie:

Combine the following ingredients in a high-speed blender:

10 oz. of plain whole milk yogurt, kefir or coconut milk/cream

1-2 raw high omega-3 whole eggs (optional)

1 Tbsp. of extra virgin coconut oil

1 Tbsp. of flaxseed or hempseed oil

1-2 Tbsps. unheated honey

1-2 scoops (1/4-1/2 cup). protein powder (optional)

• 1-2 cups of fresh or frozen berries

*Blend on High until smooth

**Add additional water to reach desired consistency

Properly prepared, this last smoothie is an extraordinary source of easy-to-absorb nutrition. It contains large amounts of “live” enzymes, probiotics, vitally important “live” proteins, and a full spectrum of essential fatty acids. Smoothies should be consumed immediately or refrigerated for up to 24 hours. If frozen in ice cube trays with a toothpick inserted into each cube, smoothies can make for a great frozen dessert.

Feel free to play around with different berry combinations. You might find something you really like.

Send us an email with your best creation. We’ll post it in a future article and make sure you get credit for it!

Happy Blending!

6-week bespoke strength training and nutrition programs.

TOTAL CALF TRAINING: Training The Lower Leg For Strength, Performance and Aesthetics

Tue, 19 Jul 2022 19:52:00 GMT

These days everyone talks about functional training, training for performance over aesthetics, training movements and not muscles. Well the truth is that the majority of people who workout do it because they want to look and feel better. Sure they want to be stronger and perhaps they even play a sport and would like to be able to run faster and jump higher but the bottom line is we all want to look good naked.

I am a strength and conditioning coach and I work with athletes all of the time. They come to me to reduce injury risk, improve their sports performance, or even add some length to their competitive career but many of them still want to work on some of the show muscles.

One area that often gives people trouble is training the lower leg. With this is mind, I offer a calf training program that I have had success with over the years. It is broken down into three separate workouts. Each one has specific volume, intensity, and cadence recommendations.

First let’s define our terms:

Very Heavy = 6-8 reps with maximum tension*. 2-4-2 cadence. Rest = 180 seconds between sets.

Start with Workout A , and cycle through them in order, Train your calves no more than twice a week. You may do calf work on regular leg days if splitting your training, or work it in with neck and grip work.

Be careful if you are not used to training your calves with high intensity. You will get very sore and feel like you are walking on stilts. Good luck and keep an eye out for more.

*Maximum tension = pause for 3-5 seconds in the contracted position on each rep.

TAKU's NOTE: Although this program is aimed at Calf Hypertrophy and aesthetics, the truth is it will also improve strength and performance as well. Almost every athlete will benefit from having stronger calves.

Detecting, Managing, & Avoiding Over Training!

Tue, 12 Jul 2022 19:40:00 GMT

Over training is a problem for many athletes and non-athletes alike. It is not uncommon for people to under estimate the impact that intense and or frequent training sessions may have on their limited recovery resources. Keeping accurate records of all aspects of your training will help you to spot and possibly prevent (or at least minimize) the impact of over training to your current schedule. By closely monitoring the impact that adjustments in volume, frequency and intensity have on your bodies ability to progress and improve, you will learn to create programs which provide optimal results for your efforts.

Below are some things to think about which may help to insure you get the most from your current and future training sessions:

1. Developing Training Tolerances

Physiologically, athletes must begin their training programs slowly and with moderate intensity. Athletes will adapt to the level of overload as training sessions progress. Each athlete is an individual and may respond to the same stimulus differently. The key point is that each individual athlete must be physiologically and psychologically ready to advance to a greater level of intensity otherwise the body will respond with overuse or over training symptoms.

2. Detecting Over training

Over training can be difficult to detect with some athletes. Researchers have found that the over trained athlete exhibits certain physiological and psychological characteristics.

2A. Physiological characteristics

1. Decrease in performance.

2. Decrease in bodyweight.

3. Gradual increase in muscular soreness from training session to training session.

4. Extreme muscular soreness and stiffness the day after a hard training session.

5. Increased minor injuries.

6. Decrease in speed and reaction time.

7. Decrease in coordination and technique of specific training drills.

8. A sudden increase or gradual increase in resting heart rate and blood pressure (when the heart rate is taken each day at the same time).

9. Lowered general physical resistance as shown by continuous colds, headaches, or similar allergic reactions.

10. Decreased appetite.

11. Swelling of the lymph nodes in the groin or armpits.

12. Constipation or diarrhea.

2B. Psychological Characteristics

1. Depression or irritability.

2. Simple chores are a burden.

3. High anxiety level and inability to relax.

4. Unusual sleeping pattern or can’t sleep at night.

5. Decreased eagerness to train.

In addition there are stressors that might affect the athletes training attitude such as family, relationships, academics, jobs, and finance.

3. Responding to Over training

When signs of over training are present it is advisable to suspend training for one or several days or to decrease the intensity and or duration of training for one or several days. If strong signs of over training are present, it is possible that the athlete may have to spend days or possibly weeks at a decreased level of training intensity until physical conditions recover sufficiently to allow extremely hard training to be resumed.

1. Don’t increase intensity, frequency, or duration of training too suddenly, “build up tolerance?

2. Allow adequate recovery between training sessions and cycle the hard, medium, and easy days.

3. Get plenty of sleep (7-9 hours a night).

4. Eat a well-balanced diet that includes all the basic food groups.

5. Short naps may be advised before heavy training sessions.

6. If an athletes heart rate measures above average on a regular basis and it is not recovering to the desired level between workouts, the workload should be reduced to a lower level, or end the training session for the day.

7. Monitor body signs such as resting heart rate, muscular soreness, and muscular stiffness and adjust intensity levels accordingly.

8. REST! Don’t hesitate to give a day or even a few days of rest to the athlete who has been adapting to a higher training level for a period of weeks. You are better off being under trained then over trained.

Remember, consistent hard work is the cornerstone of successful strength and conditioning programs. It pays to know when to work hard and when to take a break. Listen to your body and learn when to step up and when to back off.

Strength Training For Athletes

Tue, 05 Jul 2022 18:35:00 GMT

BY TAKU

Primary Goals of the TNT Strength & Conditioning Program:

1. Reduce the likelihood and severity of injury – Keeping athletes healthy and on the field of play is imperative to the success of a team. Thus, the primary goal of all strength and conditioning programs should be injury prevention. This goal includes both reducing the likelihood and severity of injury occurring during athletic performance and also eliminating injuries occurring in the weight room. A strength training program must emphasize areas that are prone to injury as a result of competing in any number of athletic endeavors. Performing potentially dangerous exercises in the weight room to prepare for potentially dangerous activities in competition is like banging your head against a wall to prepare for a concussion.

3. Improve confidence and mental toughness – An extremely valuable byproduct of strength training is improved confidence and mental toughness. Intense workouts will expand an athlete’s tolerance for physical discomfort. Most athletes who pride themselves in proper strength training will compete harder because they have invested time and energy to physically prepare for competition.

Our program has been prepared to meet the following objectives:

Muscular Strength / Power

Function Dictates Prescription:

The function of a particular muscle structure dictates what exercise will be performed to target that muscle structure. This means that we must first think about the role or purpose of a given muscle before we can decide what exercise we will use to train it.

Muscle Groups

It is important to understand the major muscle groups of the body, what they do, and how we can train them. We will break the body up it to the following groups:

Neck.

Shoulders.

Chest.

Back.

Arms.

Legs.

Midsection.

The exercises performed can be grouped into the following:

Multi-joint Lower body – ex. Squat, Dead-lift, Leg Press

a. push – ex. Bench Press, OH Press, Dips

b. pull – ex. Rows, Chin-ups, Recline pulls

Single joint – ex. Arm Curls & Extensions, etc

Progressive Overload

The physiological basis for any resistance training program is the overload principle. The overload principle states that a system must be stressed beyond its current capacity in order to stimulate a physiological response… that response is an increase in muscular strength and size. The goal should be to use more resistance or perform more repetitions each time you strength train. The overload principle is the single most important part of a resistance training program.Without overload, a resistance training program is of little or no value. Our goal is to safely and efficiently facilitate overload.

Intensity

Intensity of exercise is the most controllable factor in any resistance training program. Despite what the majority of the population believes, magical set rep schemes, barbells and one repetition maxes have little or nothing to do with obtaining results. Training with a high level of intensity is what stimulates results. A trainee cannot control how he / she will respond to a resistance training program; that response is controlled by genetics. There is no evidence to suggest that low reps with high weight will produce muscular size and strength and high reps with low weight will produce toned muscles. This is a common assumption with no scientific backing.

Brief and Infrequent

Because high intensity exercise is so demanding on the physiological systems of the body, only small amounts can be tolerated. Only a limited amount of exercises can be performed in a workout and only a limited amount of workouts should be performed per week. An excess of volume will cause over training and will lead to little or no results. Because of these facts, our training sessions last only 15-45 minutes and are performed only one, two or three times per week*.

*Volume prescriptions are based on the individual athlete, sport and in-season / off-season demands of athletic training.

How Many Sets?

In the past we assumed that the number of sets you performed determined whether or not you produced the best results. Through experience we’ve learned it’s not how many sets you perform. The key is how you perform each set. You can gain strength completing one set or ten sets. It’s also possible to gain no strength regardless of how many sets you perform. Do to our hectic lives, and over-loaded work schedules, most non-professional athletes barely have enough energy to recover from the stress of the daily grind, let alone have time to squeeze in a workout. Your goal as a Strength coach must be to have your athletes perform as few sets as possible while stimulating maximum gains. It must be a priority to eliminate non-productive exercise. Once you have warmed up, why perform a set that is not designed to increase or maintain your current level of strength?

The prescribed protocol will often dictate how the repetitions for a set are to be performed. However, there are some performance techniques that are common to all repetitions regardless of the protocol. Always change directions from concentric to eccentric in a smooth fashion allowing the muscles to do the work, not momentum. Never jerk or throw a weight. When a weight is jerked or thrown, momentum is incorporated to move the resistance. When momentum is used the load is taken off of the muscles and less muscle fibers are recruited thus limiting the degree of overload.

Never twist or torque body when performing a rep. The athlete should be instructed to maintain proper positioning, posture, and form. If a protocol does not dictate a specific rep speed, rep speed should be as follows. Raise weight under control taking approximately 3-5 seconds; pause in the contracted position; lower weight at the same speed as the raising of the weight. If in doubt, move slower, never faster. Never sacrifice form for more reps or more resistance. It is not the amount of weight or the number of repetitions performed that matters; it is how the repetitions are performed that matters .

Explosive Training

None of the workouts we will be using contain traditional “explosive” exercises. It is important to understand why we do not implement these exercises. A traditional explosive lift, such as the power clean, does little if anything to build strength, does nothing to develop speed or explosiveness, and is extremely dangerous. Explosive lifts incorporate momentum… when momentum is used to throw a weight, the load is taken off the skeletal muscle, thus, reducing fiber recruitment. In order to develop speed and explosiveness, an individual must train in a slow manner that allows the muscles to raise and lower the resistance… thus leading to fatigue of the targeted muscular structure and leading to the recruitment of more fast twitch muscle fibers.

Specificity

Skills are specific. They do not transfer. Do not attempt to mimic a skill performed on the field in the weight room. Throwing a weighted baseball is a far different skill then throwing a conventional baseball. As soon as you add resistance to a skill it becomes a new skill. A different neuromuscular pattern is recruited. In his text, Introduction to Motor Behavior: A Neuropsychological Approach, author George Sage states , “Practice of nonspecific coordination or quickening tasks will not transfer to sport specific skills.”

All workouts include both warm-up and cool-down activities as well as neck, grip and mid-section work.

BASIC FULL-BODY PROGRAM:

Thats it. Brief Intense, Infrequent.

COACHES CORNER: “Drawing In”: Draw your own conclusions

Tue, 28 Jun 2022 17:27:00 GMT

At TNT Strength when it comes to program design, exercise selection etc., we try to base what we do on TRUTH not TRENDS .

Unfortunately the fitness industry is full of myths, misinformation, half truths and just plain bad science. Case in point, the “Drawing in” maneuver, has been recommended by some of the leading “fitness experts” for quite some time now. The theory is that “drawing in” is an important concept to help individuals learn to activate deep abdominal muscles while training.

I have never recommended that people draw in. I know my anatomy and recognized two things wrong with the idea right away.

1. For the most part the transverse abdominis is not truly under 100% conscious control.

2. “Drawing in” can cause an inherent structural weakness due to the nature of the movement.

Instead I have always told folks if they want to activate their “ABS” to brace as if expecting to be “punched in the gut”. Better yet recognize that if you are relatively normal and healthy that the system will take care of itself naturally bracing to match the demands placed on it.

If you are a trainer or coach you may regularly teach people to “draw in”. If you are an athlete or work with a trainer, you may have been taught to do this. Either way I suggest you check out this interesting article on one of the most pervasive trends in the Fitness Industry and then, draw your own conclusions.

Low-Tech Tools = High-Performance Results

Fri, 10 Jun 2022 23:24:00 GMT

By TAKU

Here at at T.N.T, we’ve posted a number of blog articles about “low-tech” training tools and workout programs which involve everything from sandbags to resistance bands to Dumbbells to body-weight. Why do I refer to them as “low-tech”? Because they don’t have a bunch of cables or attachments, they don’t cost thousands of dollars, they’re not difficult to learn and they take up very little space. On the contrary, they’re easy to use, easy to transport, inexpensive to purchase and you need very little space to train.

Don’t get me wrong, though. I’ve been going to the gym since the 1980's. I love to do “TAKU’s” intervals on a VERSACLIMBER or push my limits on a Concept 2 rower as much as anyone. I also love to Blast my way through a HAMMER STRENGTH total-body circuit, or load up the Trap Bar, and see how much weight I can move. If I’ve got an extra $8000 laying around and a few hundred square feet of extra space at my house, I could get myself a couple of these machines. But for 99% of the population, the prospect of creating space, and outfitting a home gym is out of the question.

Where does that leave you? Easy. Look to the low-tech solution. With a few different Serious Steel Bands or JC-Bands of varying resistance, you can replicate most machine movements. Throw in a Dumbbell or two and you’ve just expanded your options. Top it off with a good jump-rope , a couple sandbags and you literally have everything you need to get in shape, increase your muscular strength and endurance and skyrocket your conditioning.

We don’t sell these products directly, but all of us at T.N.T. has purchased them for our training clients as well as personal use! With that said, we recommend you try them for yourself. You’ll be amazed how challenging an overhead squat is with tiny resistance band, or how a simple set of Dumbbell movements will test your mental and physical limits. Click on some of the links in this article to find some awesome deals on some great training tools. Remember to check back on the blog frequently for training concepts, and Workout Of the Week sections for lots more exercise ideas.

Remember: You don’t need to spend a lot of money to get in the best shape of your life. All you need is a little guidance, some motivation and some imagination. Check out the links in this article to find some of our favorite tools.

Good luck and keep training hard!

CONDITIONING 101: (8 Weeks to Super Fit)

Tue, 31 May 2022 19:10:00 GMT

By TAKU

No matter what sport you engage in from Golf to Ice Hockey, American Football to international Futbol (that’s soccer to all you Americans)…all athletes will benefit from a simple solid conditioning program. In fact, even if you are not currently practicing any sport in particular, a simple conditioning plan will benefit everyone when it comes to total fitness.

Most folks who have been reading my work for a while know that I am a proponent of interval style training programs. I know that interval training has become cool of late, but I have actually been recommending brief intense conditioning plans since the late 1980’s.

Interval training plans for sports are often designed with specific distances such as sprint for 60 meters, recover for a specified time, and repeat. Rather than use distance as a goal, I prefer to use time. Using time instead of distance will help people of varied fitness levels and body types stay within the desired range. If you are a 300-lb. Offensive lineman playing American Football, running 100 meters may take you a little longer than it would a 160 lb. striker playing World Futbol. By using specific times (instead of distance) we can insure similar energy systems being activated and keep the work consistent. for everyone. Finally using time instead of distance allows us to choose from a broad array of training tools or modes both indoors and out.

Most athletes will utilize a wide variety of energy systems along the intensity continuum. Remember this is a general conditioning program. It will help build a base of conditioning for almost any activity. Participants playing such sports as American Football, Basketball, Field Hockey, Rugby, Lacrosse etc. may all benefit from this type of program, especially in the off-season.

Once you are nearing the pre-season or are in-season, the playing and practicing of your specific sport should take precedence. Practicing specific sports will always be the best way to prepare for those specific activities. For instance someone training for pure speed such as a 100 meter sprint specialist, will first and foremost want to polish technique and running mechanics. The actual practice of sprinting is designed to be an all-out 100% maximum effort. To prepare for running at full speed, one must practice running at full speed. To allow this to occur maximum recovery between bouts will be required.

Below I have outlined an 8-WEEK Conditioning Program. It is set up with specific work to rest ratios. Each week we will increase the volume of sprints while reducing the actual exertion times. Your goal is to go at the most brisk pace you can tolerate, and still maintain work for the desired time. As you progress through the program (and your conditioning improves) you should be striving to go as fast and as hard as possible during the work phase of each bout of intervals. During the recovery period just walk (or pedal etc.) very slowly while you catch your breath and prepare for the next work phase.

If you are an open field athlete I highly recommend that you do your best to perform this workout on a running track or sports field.

For general fitness enthusiasts, any tool of choice may be used. Recommended tools include but are not limited to:

Air-Bicycle Rowing Ergo-meter Step-Climber Elliptical Cross-Trainer Versa-climber Jump-Rope

8-WEEK CONDITIONING PROGRAM

In this program I recommend that you perform the conditioning program on two, non-consecutive days in your training week such as Monday and Thursday. You may do strength and conditioning on the same day, or you may separate them. Here are two examples of ways one might combine these types of training in an overall S&C plan:

EXAMPLE 1: (For those with better recovery ability)

EXAMPLE 2: (For those who require more recovery)

Monday: Conditioning Tuesday: REST Wednesday: Strength Training Thursday: REST Friday: Conditioning

Saturday / Sunday: REST

Monday: Strength Training Tuesday: REST Wednesday: Conditioning Thursday: REST Friday: Strength Training

Wash – Rinse – Repeat

Week 1

Day 1 – 1 x 2:00 / 4:00 & 2 x 1:00 / 2:00

Day 2 – 2 x 2:00 / 4:00 & 3 x 1:00 / 2:00

Week 2

Day 1 – & 2

6 x 00:20 / 01:00

Week 3

Day – 1 & 2

4 x 00:36 / 01:48

3-5 minutes rest

8 x 00:18 / 00:54

Week 4

Day – 1 & 2

4 x 00:36 / 01:48

3-5 minutes rest

8 x 00:18 / 00:54

Day – 1 & 2

4 x 00:34 / 01:42

3-5 minutes rest

8 x 00:16 / 00:48

Day – 1 & 2

4 x 00:32 / 01:36

3-5 minutes rest

8 x 00:15 / 00:42

3-5 minutes rest

6 x 00:07 / 00:21

Day – 1 & 2

4 x 00:30 / 01:30

3-5 minutes rest

8 x 00:14 / 00:42

3-5 minutes rest

6 x 00:07 / 00:21

Day – 1 & 2

4 x 00:30 / 01:30

3-5 minutes rest

8 x 00:14 / 00:42

3-5 minutes rest

6 x 00:07 / 00:21

TAKU's NOTE: My personal S&C program is very similar to that shown in Training week example # 2. above.

Rock Around the Clock – An OUTSTANDING Upper-Body Workout

Tue, 24 May 2022 02:00:00 GMT

By TAKU

By now most of you know that I am a minimalist when it comes to my strength training program prescriptions. My goal is to find the least amount of volume that will trigger the maximum growth response. This must be determined on a case by case basis as no two individuals are exactly alike with respects to recovery ability, health, nutrition, injury status etc.

Some of the workouts I create appear quite simple on paper but as many have come to find out, looks can me deceiving. After all it is not the weight you lift but how you lift the weight which determines your ultimate outcome from any training program. When you give your all to a handful of sets you will quickly find that no more work is needed.

Today I am going to outline a brief but challenging upper body workout. It is comprised of five pairs of opposing push-pull exercises. that’s ten total sets for your entire upper body. There is no direct arm work but believe me your arms will get plenty of stimulation from this program.

The five exercise pairs are as follows:

1. Upright Row – Dips 2. Low Cable Row – Decline Bench Press 3. Horizontal Row – Flat Bench Press 4. High Cable Row – Incline Bench Press 5. Chin-up – Standing Press

You may begin with any paring as long as you proceed from that point in the workout forward.

There are two ways in which to begin this program.

First; you can start with a paring that has movements that are challenging for you or which represent areas of your musculature that you feel need work*. Second; you may start with a different paring every workout. This will allow for longer periods of progression with less likelihood of adaptation plateaus (provided you are recovering fully).

The entire workout should take approximately 16 minutes to complete if you are working hard. This assumes that each set will take roughly 60 seconds to complete and that you will rest 90 seconds after each pairing. I suggest that you do all of your warm-up work before hand and then proceed through the bulk of the workout using maximum resistance for each movement pairing.

Choose a weight or resistance level that you feel would be challenging to perform for 6 repetitions. Then do your best to achieve 8-10 repetitions on each set. Do not terminate the set at an arbitrary number, continue until no further repetitions can be completed with perfect form. Besides the 90 seconds rest intervals between parings, strive to keep rest to a minimum and move quickly from one exercise in a pair to the next. Write down your start and finish times (excluding warm-ups) as well as the repetitions completed and the resistance levels used for each movement. When you can complete 10 reps or more with perfect form then bump up the resistance by approximately 5%.

Give this “Rock Around the Clock” workout a go and see if you aren’t getting everything you need for your upper body from this very brief but intense plan. TAKU's NOTE: *If you do this I recommend that you still switch the order every 3-4 weeks or so to avoid adaptation plateaus.

Any combination of resistance tools may be used (Barbells, Dumbbells, Resistance Bands, Cable machines, etc. Whatever tools you choose, be sure to keep accurate records to allow for continued progression over time.

FUNCTIONAL TRAINING PART 3.

Tue, 17 May 2022 12:08:00 GMT

In the past few years I’ve seen a huge transition in the fitness industry. More and more people are using functional training and some argue it’s the only way to train. The purpose of this article is to give people an understanding of what functional training is and what it does and does not do.

First, let’s look at what functional actually means:

Functional – Func.tion.al

1. capable of operating or functioning

2. capable of serving the purpose for whit it was intended

(Webster’s Encyclopedia 2nd Edition, 1996)

Based on that definition, you can draw many conclusions as to what is functional. Depending upon who you ask, you will most likely get a diverse variety of responses as to what is functional. All human movement is a combination of various functions. Human movement cannot take place without muscular function. According to the functional training “experts”, functional training uses bands, balls, free-weights, and plyometric exercises in an attempt to condition the body in an unstable environment. Many of the experts feel that performing exercises that mimic activities or specific skills is the most effective way to train, regardless of ones goal.

What is the safest, most efficient and effective way to optimize human performance?

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Factors Affecting Human Performance

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In order to maximize human performance, you must have a good understanding of what affects performance. The factors that play the greatest role in performance are:

* Power (strength and speed)

* Agility (flexibility/mobility/stability)

* Cardiovascular and respiratory conditioning

* Sport Skill (neuromuscular coordination and efficiency

* Genetic Potential

Let’s take a look at each factor and determine which training methods are going to deliver optimal results. By optimal results, I mean the greatest amount of improvement, with the least amount of risk and in the shortest amount of time.

Power

Power = Force x Distance / Time

Power can be increased three ways:

1. Increase Force (Strength)

2. Increase Speed

3. Increase Distance (flexibility / range of motion)

What is the most effective method of increasing strength and/or muscle tissue? In my opinion, High Intensity Strength Training is the most productive, safe and time efficient approach available. I am not stating that one set of each exercise is the best choice. My definition of High Intensity Training is: training to momentary muscular failure, with brief and infrequent workouts in which all variables are prescribed based on the individuals: goals, age, current fitness level, fiber types, personal preference and past experience.

The purpose of strength training is to increase strength and lean body mass, NOT for training a specific skill or movement – that’s called practice! People strength train for many reasons and there are many methods that work. For years, many trainers and coaches have had their clients and athletes perform Olympic lifts because they feel it will transfer over into the performance of their skill.

Numerous studies have shown that the neurological transfer of skills is not optimal unless the skill is practiced EXACTLY as it is performed in competition. Therefore, performing power cleans because you play football is NOT optimal. Performing power-cleans will only get you better at performing power-cleans! Focus on increasing strength and lean body mass and practice your skill exactly as it is performed during competition.

2. Increase Speed

Increasing the speed at which a skill is performed is another great way to improve power. Speed is primarily predetermined by the individual’s genetic make up. However, that does not mean that you cannot improve speed by practicing the skill EXACTLY as it is performed in competition. A great deal of focus should be placed on perfecting the technique. By practicing the skill in this manner, you will improve neuromuscular efficiency, which will result in faster and more accurate performance.

3. Increase Distance (flexibility / range of motion)

Increasing flexibility is another way to improve power. By increasing flexibility, you increase the distance that force is applied which results in an increase in power.

The safest and most effective method to increase flexibility is by performing full range of motion exercises and incorporating a sound stretching routine.

Agility

Improving ones agility is another way of optimizing performance. Agility drills should be SPECIFIC to the activity or event. For example, having someone do plyometric jumps off of boxes is NOT specific to someone who plays basketball! Yes, a basketball player jumps, but not off of boxes. Having the athlete practice jumping from the floor would be much more specific to their sport. Always ask yourself, “What is the goal?” “Is what I’m doing going to give me the outcome I desire?” “Is it optimal?”

Cardiovascular and Respiratory Conditioning

Increasing cardio/respiratory output and endurance is another factor that has a major impact on performance. This topic is one of such importance that it is beyond the scope of this article. In general, if you increase the individual’s cardiovascular and respiratory output and endurance, there will be a corresponding increase in performance.

Cardiovascular training should also be specifically geared towards improving the individuals conditioning in the metabolic pathway in which they compete or perform. For example, someone who plays tennis should primarily train at a slow to moderate pace and incorporate bursts of high intensity effort. Interval training would be a good choice for this individual. Keep the training specific to the individual.

Sport Skill

This is an area in which there is a lot of confusion among many athletes, coaches and trainers. Skill acquisition and strength levels are two completely different things. Therefore, they should be trained separately and with different methods. In order to optimize the performance of a specific skill or movement, it needs to be practiced EXACTLY as it is performed in competition. It has been shown that each activity or movement has its own neuromuscular pathway and that just because a movement is similar does NOT mean there will be a positive transfer or carryover of skill.

In order to maximize performance, the individual should attempt to perfect their movement or skill with endless hours of practice. The goal of practice should be to improve the technique, accuracy and increase the speed at which the skill can be performed. This topic was addressed earlier in the section titles “Increase Force.”

Genetic Potential

This is the factor that I have found to have the greatest impact on human performance. Genetic potential is something many people overlook. Regardless of what methods of training I use, I will never be a world-class marathoner. I can train twice a week or I can train 5 hours a day, it sill won’t change the fact that my body wasn’t designed to excel at endurance activities. I hear of too many coaches and trainers having people follow dangerous training programs in an attempt to drastically improve their performance. This is not to say that you cannot improve performance. When training yourself or a competitive athlete, always set realistic goals. As stated earlier, the best thing to do is utilize the most effective methods available and work hard!

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Differences Between Functional Training & Machine Based Training

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Most, if not all of the so-called functional exercises fail to supply constant and variable resistance. Most quality machines supply constant tension and variable resistance based on the strength curve of the particular muscle and track proper joint function.

For example, compare dumbbell bicep curls on a Swiss ball to a bicep curl on a quality machine (such as Hammer Strength.) While performing the dumbbell curl, there is no tension on the biceps in the bottom or top positions. The resistance is greatest when the dumbbell is perpendicular to the floor. The amount of stimulus is also decreased due to the fact that the individual must balance his/her self on the ball.

While using a machine, there is constant tension on the biceps and the amount of tension varies during the exercise based on the strength curve of the biceps muscle. Which is going to make the individual stronger? Which is going to stimulate more muscle fibers in the biceps?

In my opinion, machine based training is by far superior if the goal is to increase strength and/or muscle tissue. Keep in mind that more muscle equates to a faster, stronger and better athlete, providing they practice their specific skill(s) or movement(s).

This is not to say that functional exercises serve no purpose. There are benefits to functional exercise; just not as many as some people are lead to believe. Exercise selection and the training methods used should be based on the individual’s goals. Instances where functional training may be effective would be in individuals who need to improve balance, stability and neuromuscular coordination.

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Conclusion

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Functional training obviously has some benefit and can be a great addition to a well-designed strength program. However, I personally feel it should never take the place of a structured strength training routine. I recommend using a combination approach, which utilizes machines, free-weights, bodyweight, balls, bands and anything that is going to deliver the desired results.

Always remember that training for strength and/or increases in muscle tissue and training for skill are two completely different things. When designing or assessing a training program, the following questions should be asked: What is the goal? Is it time efficient? Is it safe? Is it delivering the desired results? Is it optimal?

References

1. Schmidt, R.A: Motor Learning and Performance -> From Principles to Practice. Human Kinetics Books; Champaign, IL 1991

2. Bryzcki, Matt: A Practical Approach to Strength Training, Masters Press; Indianapolis, IN 1995

3. Magil, R: Motor Learning – Concepts and Application, 4th Edition, C. Brown Publishing, Madison, WI 1993

4. Chek, Paul: What is Functional Exercise? (Article), C.H.E.K Institute

5. Calais-Germaine, Blandine: Anatomy of Movement, Easterland Press, Seattle, WA 1993

6. Tortora, Gerard, J: Principles of Human Anatomy, 5th Edition, Harper Collins Publishers, New York, NY 1989

7. Stein, Alan: Improving Athletic Power (Article), Hard Training Newsletter

8. Manny, Ken: Skill Development: An Open and Closed Case (Article) www.naturalstrength.com

9. Kielbaso, Jim: Ploys – My Story (Article) www.cyberpump.com

TAKU’s NOTE : This weeks Article written by certified fitness trainer and best-selling author, Jesse Cannone CFT, CPRS, CSPN. For more great fitness articles be sure to visit Jesse’s website http://w ww.gethealthyandfit.com

FUNCTIONAL TRAINING PART 2.

Tue, 10 May 2022 01:30:00 GMT

Recently our area has been overtaken with the “Functional Training Craze.” CrossFit, Boot Camp Training, and Training with implements other than traditional weight training (free weights, and machines) can be a good thing but does come with a higher rate of injury due to the nature of this training. None of it is new and none of it is more “Scientific” than traditional Training. Basic Traditional Weight Training actually has more science backing it since it has been going on for years. The fact that you strengthen and condition your muscles makes you more functional than you were and no amount of flipping tires, using kettle Bells, or beating tires with a sledge makes you more “Functional.” How you choose to train is up to you. Most methods work but some are safer than others. Being involved in “Jack of all trades, & master of none training” comes with a risk/reward disclaimer…..or should.

The statement that free weights make you more “Functional” than using machines is another buzzword/falsehood. Let’s face the facts: Trainers have to come up with something that sets them apart or makes them appear to be more informed/ scientific/ in the know. Truth is, its just smokescreen packaging. You can get a good workout using anything mentioned thus far. The smart thing would be to use the safer alternatives, with an occasional look at different methods.

The newer gyms are popular because of the group training but usually offer less equipment (chin up bars, tires, chains, TRX or rings, Sledge Hammers, and a few weight sets, being the staple) These gyms are easy to set up but do require a higher Certification fee for the instructor/trainer. Face it, they are money makers for the “Owners of the Brand.” These gyms can come and go quickly but in fairness I have seen some really good ones, and I do this type of training myself at times. I was doing it years before it became a “Brand.” Having been involved in training for over 50 years I have seen many things come and go and come back again.

If you like that kind of training, go for it. It can be fun. It’s not better, just different. In order to be successful you have to enjoy what ever training you decide to do and be consistent with it. Bottom line: Your training shouldn’t hurt you, and you should look forward to it, not be intimidated by it. Don’t fall for the hype. “A fool and his money are soon to part.”

It looks like fun and can be. Remember the “Aerobics Craze” of a few years ago? Remember how they had to come up with “Low Impact Aerobics?” Well folks, this newer version called “Functional Training” is high impact. Know that before you get involved and make the informed decisions to keep it safe for you.

I think I’ll start a new Fitness Trend. It’s going to consist of Mowing, raking, clipping, chopping, pulling, hauling, and digging. I’ll call it “Yard Fit.” I can get my yard done and make money too! Stay informed about training , and don’t fall for gimmicks.

TAKU’ Note: Thanks to my friend and Mentor Jim Bryan for this weeks awesome article. Jim has been involved in strength training for over 50 years. He has competed in Olympic lifting, odd lifts, powerlifting, and bodybuilding; and he has run college strength training programs. Jim has also served as a judge in Olympic lifting, and powerlifting.

The Fallacy of “Functional” Training (Functional Training Part 1.)

Tue, 03 May 2022 13:20:00 GMT

In the past few years, a fitness craze has been sweeping the industry-the operative word being "craze".

They call it "Functional Training".

I have witnessed this craze reach epidemic proportions in the fitness world, to the extent that many people equate this type of training with the field of personal training: in other words, so many trainers are training people this way, people think that so-called Functional Training is what personal training is, and that's all it is; that they are one in the same.

I've had it.

In this article, and I'm sure in many more ways to follow in the future, I'm going to define and explain what is meant by the term Functional Training, point out the flaws in both it's theory and methodology, and give my opinion as to why I think it's a joke.

As my reference point for the definition and explanation of Functional Training, I will use the apparently impartial source Wikipedia.

Wikipedia defines Functional Training as "a classification of exercise which involves training the body for the activities performed in daily life."

Wait a minute-isn't that the goal of any form of exercise? The function of skeletal muscles is to produce movement. Therefore, any exercise program that strengthens the muscles will improve the body's ability to move during "the activities performed in daily life", whatever they may happen to be. High Intensity Training, as well as many other forms of exercise, can and do result in stronger muscles. Functional Training advocates give the impression that if you train with machines or conventional strength training equipment you are going to end up weak and uncoordinated. It doesn't work that way. Strong muscles produce strong movements, no matter what your "activities of daily life" might be.

Wikipedia: "Functional training has its origins in rehabilitation. Physical therapists developed exercises that mimicked what patients did at home or work in order to return to their lives or jobs after an injury or surgery. Thus if a patient's job required repeatedly heavy lifting, rehabilitation would be targeted towards heavy lifting, if the patient were a parent of young children, it would be targeted towards moderate lifting and endurance, and if the patient were a marathon runner, training would be targeted towards re-building endurance."

First of all, by definition, rehabilitation patients are not functioning at a normal level-if they were, they would not need rehabilitation. As both a Personal Trainer and a licensed Physical Therapist Assistant, I can tell you first-hand that there is a BIG difference between rehab training to get back to a normal, functioning state, and trying to increase your levels of muscular size and strength beyond normal levels. For a person who is not injured or impaired to train with rehab techniques in order to get bigger and stronger constitutes context-switching and is ridiculous.

Furthermore, What if the marathon runner also has young children and works as a furniture mover? Does he do 3 different routines, or just one routine that is 3 times longer? I don't know about you, but I don't perform the exact same "activities of daily life" every single day. Does that mean I need to change my workout program every time I train, depending on what I'm going to do that day or the next day? Do I need to lift heavy weights the week I'm going to help my friend move, and lay around at the gym the week before my vacation in the Bahamas?

Wikipedia: "Functional training may lead to better muscular balance and joint stability, possibly decreasing the number of injuries sustained in an individual's performance in a sport. The benefits may arise from the use of training that emphasizes the body's natural ability to move in three anatomical planes of motion. In comparison, though machines can often be safer to use, they restrict movements to a single plane of motion, which is an unnatural form of movement for the body and may potentially lead to faulty movement patterns or injury ." (Italics mine)

I put the italics in the Wikipedia quote to point out the contradiction. On the one hand, Wikipedia is saying machines can often be safer to use, then they contradict themselves by saying that using machines may lead to injury. What they are probably trying to imply is that if you train on machines, you will be more prone to injury in your "activities of daily living" than if you perform Functional Training.

Here's why that's a bunch of crap: properly performed strength training, including High Intensity Training, strengthens the muscles by thickening the individual muscle fibers. This is called hypertrophy.

Hypertrophy is achieved by providing an intense stimulus to the muscle, forcing it to work at the limit of its existing capacity, causing it to respond by growing bigger and stronger to be able to successfully respond to such a stimulus in the future. Basically, muscle growth is an adaptation to overload. Just like getting a tan is an adaptation to exposure to intense ultraviolet sun light.

It doesn't matter whether that overload comes in the form of High Intensity Training using fixed-movement machines, Functional Training using medicine balls and rubber bands, or going outside and lifting logs and rocks-if the stimulus is sufficient, your muscles will grow. Just like it doesn't matter whether you go to the beach or lay in a tanning bed to get your sun tan.

Which can you break more easily-a pencil, a broom stick, or a baseball bat? The pencil. Why? Because it's thinner.

Which is harder to injure-a thin muscle fiber, or a thick muscle fiber? (You answer this one).

How do you thicken your muscle fibers? I just told you the answer. Overload. (This is kind of like an open-book test).

Moreover, Functional Training inherently compromises effective overload in 3 ways (probably more, but I could go on forever here, and I'm getting tired):

1. Momentum compromises overload. Utilizing the force of momentum to move a weight decreases efficient muscular loading and increases joint trauma. Both are bad.

2. Instability compromises overload. It's pretty hard to direct 100% of your possible momentary effort to an exercise when you are trying not to roll off an unstable surface and split your head open. Come to think of it, splitting your head open would probably compromise overload also.

3. Lack of record keeping compromises overload. The essence of proper strength training is progressive overload-increasing weight, reps, or both, in successive workouts as you get stronger. I have never, ever seen a "Functional" trainer write anything down, or noticed any attempt at systematic progression from one workout to the next. It all appears very whimsical.

In summary, I believe that "Functional Training" is misguided, ineffective and dangerous.

I suggest you build your body using High Intensity Training.

Trust me, it will "function" just fine.

Rock Solid Fitness

LOW CARB DIETING (THE TRUTH) PART 2

Tue, 26 Apr 2022 12:17:00 GMT

The body derives it’s energy from four key fuels:

1) glucose

2) proteins

3) free fatty acids

4) ketones

The primary determinant of the fuel utilized is the availability of carbohydrate. The body has three storage units that can be utilized during times of calorie deprivation:

1) Carbohydrate, which is stored in liver and the muscles

2) Protein, which can be converted to glucose in the liver

3) Fat, which is stored primarily in adipose tissue.

Many trainees like to point to the fact that a high carb diet is protein sparing. Keep in mind while a high carb diet is protein sparing it is also fat sparing. High levels of carbohydrates decrease the use of fat for fuel. In the initial days of fasting protein is converted to glucose. This is where some people formed the idea that low carb diets were muscle wasting. With an adequate amount of protein intake these muscle wasting effects can be minimized in the early stages of the diet. As the body becomes ketogenic protein is spared.

There are several factors which influence the fuel used by the body.

Factors influence fuel utilization

1. Amount of each nutrient being consumed

2. Level of hormones such as insulin and glucagon

3. Bodily stores of each nutrient

4. Levels of regulatory enzymes for glucose and fat breakdown

Amount of nutrient being consumed:

HORMONES Insulin’s primary role is to keep blood glucose in a range of 80-120 mg/dl. When blood glucose raises above 120 the pancreas releases insulin to lower blood glucose. The greatest increase of blood glucose come after the consumption of carbohydrate (different types have differing effects). Protein causes a smaller increase in insulin output because some individual amino acids can be converted to glucose. FFAs and ketones can also stimulate an insulin response, but the response is a great deal less than that which comes from the consumption of protein or carbs. As blood glucose drops insulin levels decrease as well. With the decrease in insulin the body begins to break down stored fuels. Fat cells are broken down into glycerol and FFAs and released into the bloodstream. Proteins are broken down into individual amino acids and glycogen stored in the liver is broken down into glucose and released into the bloodstream.

Glucagon is a hormone released from the pancreas that acts to control blood glucose as well. Glucagon acts to raise blood glucose when it drops below normal. Glucagon’s main action is in the liver as it breaks down liver glycogen and releases it into the blood stream. Glucagon also plays an important role in ketone body formation in the liver. Glucagon released is stimulated by exercise, decreasing blood glucose and insulin and protein consumption. Elevated levels of insulin inhibit the pancreas from releasing glucagon

From the information provided above it is apparent that insulin and glucagon play antagonist roles to one another. Insulin is primarily a storage hormone: while Glucagons’s primary role is to mobilize fuel stores for use by the body. Growth hormone is another hormone which has numerous effects on the body. GH is released in response to exercise, a decrease in blood glucose, and carb restriction or fasting. GH is a growth promoting hormone increasing protein synthesis in the muscle and liver. GH also acts as a FFA mobilizer. Most of the anabolic effects of GH are mediated through a class of hormones called insulin-like growth factors (IGFs). IGF-1 is the key contributor to anabolic growth in most of the bodies tissues. GH stimulates the liver to produce IGF-1 but only in the presence of insulin. High GH levels in combination with high insulin levels (protein carb meal) will raise IGF-1 levels increasing anabolic reactions in the body. On the other end high GH levels with low insulin levels will not cause and increase in IGF-1 levels.

The thyroid gland produces two hormones, thyroxine (T4), and triidothyronine (T3). In the human body T4 is primarily a storage form of T3 and plays few physiological roles itself. Thyroid hormones can have an effect on all tissues of the body. Chronically low carb intake can significantly lower thyroid hormone.

Cortisol is a catabolic hormone released by the adrenal glands. Cortisol is involved in gluconeogenesis as well as fat breakdown. Cortisol is required for life but excessive amounts can be detrimental to health causing protein breakdown, bone tissue degradation, immune system impairment, connective tissue and skin weakening. Adrenaline and noradrenaline (epinephrine and norepinephrine) are released from the adrenal glands and are frequently referred to as fight or flight hormones. These hormones are generally released in response to cold, exercise, or fasting. Epinephrine is released from the adrenal medulla, while nor epinephrine is released primarily from the nerve terminals. The primary role the adrenal hormones adrenaline and nor – adrenaline play in the ketogenic diet is to stimulate free fatty acid release from fat cells.

In humans, insulin and adrenaline and nor-adrenaline have the most profound effect on fat mobilization. In general, insulin acts as storage hormone while adrenaline and nor-adrenaline stimulate fat breakdown.

LIVER GLYCOGEN All foods coming through the digestive tract are processed initially in the liver. In general, liver glycogen is the key determinant of the body’s tendency to store or breakdown nutrients. There is a direct correlation between liver glycogen levels and bodyfat levels. High levels of liver glycogen are usually related to higher bodyfat levels. The liver serves as a storehouse for glycogen. Liver glycogen is broken down in response to glucagon and released into the bloodstream. When liver glycogen is full the body is generally in an anabolic state. Incoming nutrients are stored as glycogen, proteins, and triglycerides. This is sometimes called the fed state. When liver glycogen is depleted the liver shifts roles and becomes catabolic. Glycogen is broken down into glucose, protein is broken down into amino acids, and triglycerides are broken down into FFA’s. This is often referred to as the fasted state. Ketogenesis will occur when liver glycogen is depleted, blood glucose drops, and the insulin/glucagon ratio shifts.

ENZYME LEVELS Enzyme levels are primarily determined by the nutrients being ingested in the diet and the hormonal levels that result from the ingestion. When carb intake is high and glucose and glycogen storage is stimulated the enzymes involved in fat breakdown are inhibited. On the other hand when insulin drops the enzymes involved with glucose use are inhibited and the enzymes involved in fat breakdown will increase.

Relevant research in regards to ketogenic dieting: A comparative study of two diets in the treatment of primary exogenous obesity in children Pena L, Pena M, Gonzalez J, Claro A,

LOW CARB DIETING (THE TRUTH)

TAKU'S NOTE: Thanks to my friend and fellow Strength Coach Jamie Hale for sharing this series of informative articles with us here at T.N.T. Jamie is a world renowned nutrition expert and fitness consultant based in Kentucky. Mr. Hale is a sports conditioning coach, author, gym owner and nutrition consultant. He has contributed to numerous exercise and sports publications (nationally and internationally), and has authored five books. To find out more visit His website.

LOW CARB DIETING (THE TRUTH): PART ONE

Fri, 15 Apr 2022 13:26:00 GMT

Almost everyone knows someone who has used a low carb diet. They have used it themselves had a friend use it or are getting ready to use it . Are these diets magic? Are they safe? Can I really eat all of the cheese and meat I want ? Will I die if I go into ketosis?

These are just a few common questions I hear in regards to questions that concern low carb diets. In this series of articles I will present readers with scientific facts and my practical observations for implications concerning low carb diets. Some low carb supporters will not like what I will have to say. Some low carb haters will not like what I have to say. The objective of these articles are to educate readers on the practical implications of low carb dieting. Some will be offended and some will say how can that be. Either way sit back and enjoy as I attempt to shed light on the highly talked about topic – low carb diets (ketogenic diets)

I have provided a brief overview of some the topics that will be discussed in this series of articles.

1. What type of changes occur while using low carb diets

2. Do low carb diets make me mean

3. Do low carb diets spare muscle

4. Can I gain weight on a low carb diet

5. How much weight can I expect to lose

6. Can this diet help my medical condition

7. Different types of low carb diets

8. Why you need to cycle higher days of carbs

9. Who needs low carb diets

10. Are they safe for children

11. Are they beneficial for athletes

The topics mentioned above are just a few that will be addressed in Low Carb Dieting.

Before we move any further let me introduce the word ketogenic. Most of you reading this article are probably familiar with the word as it implies low carb or restriction of carb intake. Simply put for our purposes the words ketogenic and low carb are synonymous. A couple of other comments I would like to make before we move on. This comment is for Low Carb supporters that swear off all vegetables and fruits. Get on medline.com and do some research. Go to the library and look through some journals. A complete diet for long term use needs to incorporate greens and some fruits to be healthy. A short term diet devoid of fruits and vegetables might not be that bad, but rejecting greens and any fruits for life is a bad idea.

This comment is for the low carb haters. One of the number one reasons most of America is fat is because of chronically high insulin levels. Which is primarily contributed to excessive carb intake. Don’t get me wrong I am not blaming high carbohydrate intake on all of our obesity problems. I should probably say excessive and the wrong types of carbohydrate at the wrong times are the problem. At the same time the answer is not to eat all of the saturated fat we can find : which can contribute to insulin insensitivity, elevated TG’s, increased lipogenesis and digestive problems.

What is a ketogenic diet? A diet that causes ketone bodies to be produced by the liver, and shifts the body’s metabolism away from glucose in favor of fat burning. A ketogenic diet restricts carbohydrates below a certain level (generally 100 grams per day). The ultimate determinant of whether a diet is ketogenic or not is the presence or absence of carbohydrate. Protein and fat intake vary. Contrary to popular belief eating fat is not what causes ketosis. In the past starvation diets were used often to induce ketosis. I will repeat myself again and say lack of carbohydrate or presence of ultimately determines if the diet is ketogenic.

In most eating plans the body runs on a mixture of protein, fats and carbohydrates. When carbohydrates are severely restricted and glycogen storage (glucose in muscle and liver) is depleted the body begins to utilize other means to provide energy. FFA (free fatty acids) can be used to provide energy, but the brain and nervous system are unable to use FFA’s. Although the brain can use ketone bodies for energy.

Ketone bodies are by products of incomplete FFA breakdown in the liver. Once they begin to accumulate fast and reach a certain level they are released , accumulated in the bloodstream and cause a state called ketosis. As this occurs there is a decrease in glucose production and utilization. There is also less reliance on protein to meet energy requirements by the body. Ketogenic diets are often referred to as protein sparing as they help to spare LBM whiled dropping body fat.

In regards to ketogenic diets there are two primary hormones- insulin, glucagon that need to be considered. Insulin can be described as a storage hormone as it’s job is to take nutrients out of the bloodstream and carry them to target tissues. Insulin carries glucose from the blood to the liver and muscles, and it carries FFA from the blood into adipose tissue (stored fat triglyceride). On the other hand glucagon breaks down glycogen stores (especially in the liver) and releases them into the blood.

When carbs are restricted or removed insulin levels drop while glucagon levels rise. This causes enhanced FFA release from fat cells, and increased FFA burning in the liver. This accelerated burning of FFA in the liver is what leads to ketosis. There are a number of other hormones involved with this process as well.

In general we refer to three different types of ketogenic diets.

1. STANDARD KETOGENIC DIET - A diet containing l00 or less grams of carbohydrates is referred to as the Standard Ketogenic Diet.

2. TARGETED KETOGENIC DIET - consuming carbohydrates around exercise, to sustain performance without affecting ketosis.

New epilepsy drugs were invented during the 30’s, 40’s and 50’s and ketogenic diets fell to the wayside. These new drugs lead to almost disappearance of ketogenic diets during this time. A few modified ketogenic diets were tried during this time such as the MCT (medium chain triglycerides) diets, but they were not well accepted. In 1994 the ketogenic diet as a treatment for epilepsy was re-discovered. This came about in the story of Charlie a 2yr old with seizures that could not be controlled with medications or other treatment including brain surgery. Charlie’s father had found reference to the diet through his research and ended up at Johns Hopkins medical center. Charlie’s seizures were completely controlled as long as he was on the diet. The huge success of the diet prompted Charlie’s father to start the Charlie foundation. The foundation has produced several videos, and published the book The Epilepsy Diet Treatment: An Introduction to the Ketogenic diet. The foundation has sponsored conferences to train physicians and dietitians to implement the diet. The exact mechanisms of how the ketogenic diet works to control epilepsy are still unknown, the diet continues to gain acceptance as an alternative to drug therapy.

Chul Kang H, Joo Kim Y, Wook Kim D, Dong Kim H, Dept of pediatrics, Epilepsy center, Inje Univ Coll of Med, Sanggye Paik Hospital, Seoul Korea

Reference McDonald, L (1998) The Ketogenic Diet. Lyle McDonald.

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RECIPE OF THE WEEK: FISH BURGERS…YUMMY!

Thu, 10 Mar 2022 08:20:00 GMT

By TAKU

Hey gang, many of you may not know that I am not only a strength and conditioning coach, but I am a pretty good cook as well. Over the years, I have created tons of delicious, healthy recipes for my clients and myself. Today I am sharing one of my favorites. These FISH BURGERs are easy to make, and taste great. Have them for breakfast, lunch, dinner or as a healthy snack.

INGRDIENTS:

DIRECTIONS:

1. Pre-heat oven to 400 degrees

2. Rinse Tuna to remove some of the salt. To do this first remove the lids from the cans and drain the water out completely. Next poke a fork into the tuna several times to create some small holes. Fill the cans with warm water and let sit for a few minutes. Then just squeeze out the water again and you are ready to go

3. Blend oatmeal until it becomes powdered (I use a coffee grinder or dry blender)

4. Chop apple and onion into small (1/4 inch pieces)

5. Mix all ingredients in a bowl (add small amount of water if needed)6. Divide evenly into 6 patties

7. Place patties evenly spaced on a cookie sheet (use butter, ghee, or olive oil to keep from sticking)

8. Sprinkle patties with additional seasoning of choice if desired9. Bake for 25-30 minutes or until golden brown

Eating Fast

Thu, 03 Mar 2022 07:56:00 GMT

By TAKU

In the twenty-first century people seem to be moving faster then ever. I guess that makes sense. I mean aren’t we all supposed to be driving flying cars, commuting by jet-pack and taking vacations to the moon by now? The point is, in this fast paced society where people get upset when it takes thirty seconds for something to download on their computer; nothing seems to move fast enough. Add to this, jobs with crazy hours or frequent commutes across town or across the country and you begin to see why so few people find it easy to eat at home regularly.

With the above in mind you can see why people end up opting for fast food so often. Add to this that most of these fast food options are loaded with fat, salt, and sugar (all the things that taste so darn good) and you can see why this stuff can seem hard so to pass up. Below I am going to outline a few basic ideas that will help you make better choices when eating out. Then I’ll make specific recommendations for when you find your self standing at that fast food counter or even worse the dreaded drive through window. I’ve touched on some of these ideas before in some of my other articles at www.tntstrength.com so if this sounds familiar, good you’ve been listening.

First if you are at a restaurant for a special occasion and this is not just a meal on the go, then forget the rules and enjoy yourself. We all need to cut loose once in a while. If we don’t we may go crazy later. The place to start cleaning things up with restaurant dining or eating in one of those international food courts is to limit your Carbohydrate consumption. Contrary to some peoples feelings, carbohydrates are not evil or bad in and of themselves. They are however easy to over consume so avoid having too much bread or pasta and remember just because it came with your meal, does not mean you have to eat it. If you have the option, choose extra salad or veggies instead of bread or pasta and have the dressing, (preferably oil and vinegar) on the side. Be sure to have a nice portion of protein (beef, chicken or seafood) as the main course.

Another strategy is to plan your meal before you even go to the restaurant. For planning purposes, I like this site www.dietfacts.com . When you are eating out, you can go to the restaurants tab and find many national chain restaurant’s menu items, and their corresponding calorie values. If you know you are going somewhere in particular, you can check out the menu and make a decent selection ahead of time. Strategies like this this will be far more likely to make your efforts successful.

Now let’s cut to the chase and see what we can do at the real fast food joints. These days just about every fast food joint has a salad option. Skip the ones with fried meat in them. While you are at it avoid all fried food options completely. And if you find yourself eating a salad that comes in a giant, edible, bowl. Do not eat the bowl. Besides the fruit and salad options that you may be able to find here is a list of what to look for at the major fast food chains*.

Taco Bell

Wendy’s

McDonalds

Jack in the Box

Burger King

Boston Market

Deli Chains (Togo’s, Subway, Quiznos, etc.)

* TAKU's NOTE: If you are a low-carb eater just order grilled meat (Beef or Chicken). If you are not completely avoiding carbs ordering a couple of plain hamburgers and throwing away one or two of the buns is an easy way to create a better burger in fast food land. I actually do this with Egg McMuffins as well. I order two and discard one muffin.

RECIPE OF THE WEEK: Almost Raw Fish

Sat, 26 Feb 2022 01:00:00 GMT

By TAKU

I love to eat sashimi. I could probably eat it every day and never get sick of it. But it wasn’t always that way. Years ago a friend and mentor tried to turn me on to sushi. Well. I’ll tell you I was not having it. Raw fish!? No F~!@# way!

A year or so later I got a job at a Creole restaurant. The head Chef decided I should be an oyster shucker. He taught me the technique and I started opening clams and oysters as my full time job. At peak time I probably opened at least 300 raw shell fish a night. Well, after a few months of this…I got curious and decided to try some of these slimy, gooey looking things. What can I say; it was love at first bite. Once I tried raw oysters, sushi didn’t seem like a bad idea so I dove right in. I have never looked back.

For a lot of you I am probably preaching to the choir, but I know there are still some who feel the idea of raw fish is just too hard to swallow (pun intended). I am going to share with you one of my favorite foods of all time. I call it Almost Raw Fish. However, most of the world calls it Ceviche.

Many of you may find (as I have) that Almost Raw Fish actually tastes better than the cooked version. Check out my simple recipe below.

Crush up the Garlic, chop the Onion and set aside. Cut the fish up into small strips or cubes (about 1 inch each). Throw them into a mixing bowl. Squeeze the lemons, limes or both into the bowl. You may need more or less depending on how much fish you use. Basically you want enough so the fish is fully covered. Mix in the garlic, chopped onion and sea salt.

Add peppers if you got em. Now place the mixture into your fridge overnight or for at least 4 hrs. When you come back to it the fish will have turned white. This is because the enzymes in the citrus juice have ‘cooked’ it for you. Now, chop the tomato and avocado into very small pieces and mix with the fish.

Serve chilled and enjoy.

Your assignment, should you choose to accept it, is to make yourself some Almost Raw Fish this week. Follow my recipe for starters (it can also be done with shrimp by the way). Another option is to check around and see if there are any South American restaurants in your area that feature Almost Raw Fish (Ceviche). Either way, once you have tried this stuff, I think you may find that you quickly become a convert.

TAKU's NOTE: There are literally hundreds of different Ceviche recipes around, and after you experiment with this one, I encourage you to get creative and make up some of your own. Almost Raw Fish not only tastes great but it provides a simple and delicious way to pack your personal eating plan with high quality protein.

P.S. After you go home and make yourself some Almost Raw Fish, shoot us an email and be sure to let me know what you think.

OLD-SCHOOL SUPER SHAKE – VERSION 2.0

Fri, 11 Feb 2022 18:18:00 GMT

By TAKU

Back in October 2020 I posted a recipe for my “OLD-SCHOOL SUPER SHAKE”. Well, I am not sure if anyone was brave enough to try it. Not only is it calorie rich (not always a bad thing) it is made with whole, raw eggs and whole, raw milk. Some folks are a little scared of eating the raw stuff for fear of salmonella and other scary things.

As I stated in the original article, I am a fan of eating real food. After all, when you think about it, most protein supplements are just some form a of powdered milk and or eggs. Now don’t get me wrong, I do use protein powders some times. They are very convenient, and make it easy to create quick, nutrient-dense meals in a hurry. For the most part however I prefer to use whole foods including real raw milk and real eggs when I can.

To keep people from being scared of both the calories as well as the “RAW” factor from my original recipe, I have created what I hope may prove to be a more “user- friendly” version of

the OLD-SCHOOL SUPER SHAKE .

In place of the raw eggs I use pure, liquid egg-whites. These come pre-packaged and are already pasteurized so you won’t need to worry about the evil germs. In place of the raw milk, we’ll use non-fat milk (the kind you can get anywhere). To make it sweet and yummy we’ll replace the honey with a nice, big banana. And finally, to add back in a little fat, I like to toss in about a Tbsp. of raw, organic, Almond butter or Peanut butter (any nut butter will do).

The final shake should look like this:

1 cup non-fat milk

1 Large Banana

1 Tbsp. of nut butter

1 cup pure, liquid egg-whites

Add the milk, banana and nut butter to the blender and blend on high for about 30 seconds. Pour the egg-whites into a large, clean cup. Add the milk mixture to the egg whites and stir gently.* Finally, if you have a sweet tooth and feel that even with the banana this drink is not quite sweet enough, add a small amount of stevia.

Drink it down, and enjoy the yummy goodness.

* TAKU's Note: It's best not to blend liquid egg whites in a blender for too long because it will froth up and become a meringue.

Slow Burn Fitness

Tue, 08 Feb 2022 19:36:00 GMT

What training method not only improves your muscular strength, but your flexibility, endurance, aerobic power and your metabolic rate, all in just 30 minutes a week? The high intensity strength training system known as SlowBurn. In this week’s podcast episode #107 we welcome our guest, Fred Hahn. Fred is the founder and developer of the […]

TNT Discussions On Hypertrophy

Mon, 24 Jan 2022 21:46:00 GMT

Muscle Growth; Muscle Size; Lean Mass...Hypertrophy. These days everyone seems to want to gain some muscle. This is something that we have been recommending since TNT first began. Getting stronger and adding quality muscle to your body is something that almost everyone can and should be trying to do. For most people adding and or maintaining muscle means not only improved metabolic health, but it makes everything that we do in our activities of daily living easier.

For competitive athletes one of the primary benefits of adding lean mass is injury prevention which can also at times equate to career longevity. In some cases, even relatively small improvements in hypertrophy might be the difference between winning and losing in competition for these athletes as well.

In this weeks podcast episode #106 we discuss The International Journal Of Strength And Conditioning Position Paper titled: Resistance Training Recommendations To Maximize Hypertrophy In An Athletic Population. Join us as we dig into the latest research on gaining muscle. We discuss recommendations on training Load, Volume, Frequency, Rest Intervals, and Set End Point.

We will help you sift through this seemingly complex topic and give you some simple ideas on how and where to begin your own strength training journey to maximize quality lean muscle mass (Hypertrophy).

Remember to keep a training log and write stuff down along the way. This will not only help to insure that you are being progressive with your training, but allow you to check back every few weeks to see what seems to be working for you, and just as important, what doesn't.

Questions and Answers about Strength Training

Fri, 14 Jan 2022 11:32:00 GMT

Strength Training Q & A: (Answers to common questions clients may ask about strength training)

Q: How will strength training change my appearance?

A: Strength training affects body composition in two ways. First, strength training increases muscle tissue by enlarging individual muscle fibers. Second, strength training decreases body fat by burning extra calories both during the exercises session and during rest. This occurs because more muscle tissue means that more energy is burned in the process of tissue maintenance and repair. The result of more muscle and less fat is a more firm, fit, and trim appearance.

Q: How much muscle will I gain?

A: Although the amount of muscle tissue gained varies among individuals, the average beginner adds 2-5 pounds of muscle after 8-10 weeks of regular strength training. Do not try to compare yourself with others, however, because everyone develops muscular strength and lean body mass (new muscle tissue) at a different rate due to inherent physiological and biomechanical factors.

Q: How much fat will I lose?

A : Your diet is the most important factor in losing weight. Over fat people who follow a balanced diet typically, lose 10-12 pounds of fat after 8 weeks of regular strength training.

Q: What should I eat?

A: This answer could be a whole article in and of itself (and it is Click Here ). However, this is not a nutrition article so I will stick to the basics. Whether you are in the Paleo, Modified Mediterranean, South Beach, Vegan, Ketogenic, or Carnivore camp, what matters is that you stay away from processed foods such as foods with added sugar, industrial seed oils, and processed carbohydrates. You can't go wrong if these are on your grocery list: eggs, chicken, fish, red meat, and if desired (and tolerated) raw, whole-fat dairy, as well as fresh fruits and vegetables. Avoid anything containing, high fructose corn syrup, white flour and industrial seed oils. If consuming any carbohydrates, attempt to emphasize whole-food, complex carbohydrates over refined grains and grain products. Always avoid simple sugars and go for grass-fed, free-range, and wild-caught proteins over highly processed high-fat proteins sources. The calories should be enough to support your current goals, which may include losing fat, gaining muscle or maintaining your current weight.

Q: Do I need extra protein, vitamins or minerals?

A: Again, this is not a nutrition article. For the most part supplements are, supplemental. They should be added and experimented with only after one has worked out all the kinks of their basic exercise and nutrition plan. Unless your doctor prescribes particular nutritional supplements, you probably do not require extra vitamins or minerals. a balanced diet of fruits, vegetables, High-Quality meats and “friendly” fat sources such as raw nuts and seeds, and cold-water fish normally provides more then enough nutrients for an exercising individual. If you have difficulty eating a balanced diet, you may benefit from a daily multi-vitamin and mineral supplement. Current research does indicate that there is a minimum effective dose for protein. I recommend you strive for one gram of protein per pound of ideal body weight as target amount for daily protein consumption.

Q: Do I need extra sleep?

A: Sleep requirements vary considerably from individual to individual. However, a person involved in regular strength training should not wake up feeling tired. Most exercising adults should obtain 7-8 hours sleep per night, and exercising children should obtain 8-9 hours sleep per night.

Q: How fast will I progress?

A: Research indicates that beginners typically increase their strength performance by about 50 percent during the first few weeks of training. Although part of this improvement is due to learning factors, adults often add 2-3 pounds of new muscle tissue during their first two months of strength training. This results in greater strength, more energy utilization and a more firm and fit appearance that should be obvious to you and others after 4-8 weeks of training.

Q: Does my age make a difference in how fast I progress?

A: Age does not reduce the training effects, but the results may come more slowly in older individuals. Regardless of your age, you can improve your muscle strength through proper strength training.

Q: Does my sex make a difference in how fast I progress?

A: Males and females respond in the same manner to sensible strength training. Although due to genetic and hormonal differences men are generally larger and stronger then women, the rate of strength gain is essentially the same.

Q: Does equipment make a difference in how fast I progress?

A: Although equipment can make a difference in strength development, how the equipment is utilized is much more important. Free weights, cable based equipment and well designed machines such as Nautilus and Medx machines are all effective when used properly. Proper muscular over load, progressive resistance, stress intensification and personal motivation are the keys to strength improvement regardless of the equipment used.

Q: Does supervision make a difference in how fast I progress?

A: Supervision can make a big difference in both the process and the product of your strength training. Most people perform much better with instructors who have a sound knowledge of strength fitness, good teaching skills, and high levels of enthusiasm. Make every effort to find a strength-coach, instructor / Personal trainer who exhibits these qualities.

Forget Waffles…I Want some CHAFFLES!!

Wed, 24 Feb 2021 20:27:00 GMT

By TAKU

I've been creating custom Personal Eating Plans for my clients for many years. Along the way I've developed a ton of easy and delicious recipes.

Last months blog post featured my Protein Pancakes recipe, which turned out to be very popular. With this in mind, I'm gonna teach you how to make Chaffles.

Due to it’s mild flavor, using mozzarella cheese will make your chaffles taste more like waffles. Once you add butter and sugar free syrup they REALLY taste like a waffle.

If you will be using the chaffles as a bun or bread (which is how I use them the most), you can try shredded cheddar, pepper jack, Monterey jack cheese, or any cheese blend (Mexican blend, taco blend, pizza blend). I personally like to use Kerrygold cheddar because I’m a big fan of a hearty cheddar. It’s really up to you and what you prefer. So like any recipe, keep tweaking until you make it your own.

RECIPE OF THE WEEK: T.N.T. HIGH PROTEIN PANCAKES

Wed, 06 Jan 2021 18:09:00 GMT

By TAKU

It’s been a while since I added any recipes for your P.E.P.’s, so here is one I came up with just the other day.

HIGH PROTEIN PANCAKES:

Ingredients:

4 large Eggs (I use organic). 1-Cup Cottage Cheese (I use organic). 1/4 cup Steel-Cut oats (I use organic). 1/4 Cup Raw Almonds (I use organic). 2 Tbsp. Extra Virgin Olive Oil (I use organic).

Directions: Grind up Oat’s and Almonds until they are fine (I use a coffee grinder but a food processor or even a blender will work).

Combine all ingredients and mix until smooth (I use a blender for this).

Cooking: Heat a good pan to medium / high heat. Add some oil to pan (I use extra virgin, Organic Coconut oil). Drop Heaping Tbsp dollops of batter into pan for silver dollar pancakes (you can make them as big as you like).

Cook until you see bubbles coming through the entire pancake, then flip them over. Brown other side (another 1-2 minutes or so) Plate and enjoy.

TAKU’s NOTE: If you’re feeling decadent add some Fresh Fruit, Maple Syrup, and even some fresh butter (I use Organic). If you prefer to avoid the oatmeal you may also use a combination of Coconut flour and Almond flour.

RECIPE OF THE WEEK: Baked Whole Chicken with a Blast of Garlic

Tue, 29 Dec 2020 17:27:00 GMT

By TAKU Anyone who knows me personally, knows that as far as I am concerned you can never have too much garlic. It’s been a while since I posted any recipes so today I present my baked Garlic Chicken.

Position a rack in the center of the oven. Preheat oven to 400. Remove the neck and giblets from chicken then wash and dry thoroughly. Peel the garlic and chop in to small, sharp slivers. Using a sharp knife, poke holes about 1-2″ deep through the skin and into the meat of the chicken. Stuff the slivers of garlic deep into the holes you have created in the chicken.

Take your time and make as many holes as possible. Do your best to use up all the garlic. Take the onions and stuff them inside the body of the chicken. Fill it as full as possible. Mix the olive oil, rosemary, salt and pepper together in a small bowl. Spread the oil and spice mixture all over the skin of the chicken. Bake in oven until cooked through usually about 45-55 minutes. Remove and let stand about ten minutes before serving.

For a bonus, make some baked garlic bulbs why you are at it. All you need to do is get a few large garlic bulbs, slice off the tops and baste them in olive oil. Pop them in the oven with the chicken, during the last 10-15 minutes of baking. Roasted garlic is milder than raw garlic. In fact, raw garlic is two to four times stronger in flavor. Garlic becomes very mellow and easy to spread after cooking. Roasted garlic makes a delicious appetizer. Squeeze the pulp out of the cloves and spread on the bread of your liking or serve with bruschetta and/or tapenade. Roasted garlic is also excellent used in your baking.

Enjoy the wonderful flavors…

I want it All: Mixed-Mode Hybrid Training

Tue, 08 Dec 2020 23:28:00 GMT

By TAKU

I keep hearing that song by Queen in the back of my head. The one with the chorus that says “I want it all, I want it all, I want it all and I want it now”. Many of our clients are very busy people and do not have tons of time to devote to exercise outside of the time they choose to spend with us.

Most personal trainers focus on strength training with their clients. They have come to think of “cardio” as some long duration, low intensity activity that the clients should be doing, but on their own time. They make recommendations like “do 30-60 minutes of cardio 3-5 times a week”. I actually know a trainer that tells his clients that in order to be successful they need to do four, 90-minute strength sessions a week, plus another 3-5 hours of cardio on their own time. Talk about inefficient.

The truth is, when implemented properly, High Intensity, Total-Body, circuit style strength training will produce dramatic improvements in global metabolic conditioning. Rather than plod away at a low-level for 30, 45 or 60 minutes on a treadmill, elliptical machine or running track, a more time-efficient 20-30 minute strength training circuit will not only use more calories per unit of time, it will also increase calorie consumption post-exercise due to a greater recovery demand placed on the body. Physically demanding circuit strength training is the total package: more muscle contractions = more energy expended, more muscle fibers overloaded = better muscle tone / strength, and the higher the intensity of work = the greater the demand placed on the cardio-vascular system.

Still, sometimes our clients may crave a little more variety, and dynamic movement patterns while training at home. With this in mind we offer our Mixed-Mode Hybrid Training workouts. The Mixed-Mode Hybrid workout is one we use to make sure that our clients can get a little bit of everything they may want or need, in our time together.

The plan combines heavy strength training movements with interval style “conditioning” training, alternating between the two. Depending on the current needs and abilities of the client, there may be from 3-5 exposures to each. The strength training is done in three-set mini circuits, where you choose a pushing movement, a pulling movement, and a lower body movement. The interval training is conducted in four minute blocks using mixed modalities in which the work to rest ratios are varied during each exposure. Rest between the strength and interval bouts is the time it takes to walk from one area to another (or as needed to proceed with maximum effort). During the strength movements you may vary the rest from 30 – 90 seconds depending on how heavy you wish to train and how challenged you wish to be.

If you are an athlete looking for a great general plan for any sport or activity, give this style of mixed-mode Hybrid training a try. If you are a trainer who usually just does strength training with your clients, surprise them with one of these brief, and brutal workouts. I guarantee you or your clients will see and feel a difference in performance in no time.

Remember: the circuits below are just a few examples of 100s you can create. Use these as a template and see what kind of workouts you can come up with. You are limited only by your imagination and the tools you have access to.

Mixed-Mode Hybrid Examples:

Strength Circuit 1. 1 x 6-10 reps each

H.I.I.T. Mode 1. Four minutes

Strength Circuit 2. 1 x 6-10 reps each

H.I.I.T. Mode 2 . Four minutes

Strength Circuit 3. 1 x 6-10 reps each

H.I.I.T. Mode 3. Four minutes

Strength Circuit 4. 1 x 6-10 reps each

Old school SUPER SHAKE

Fri, 02 Oct 2020 21:42:00 GMT

By TAKU

Raw Milk and Raw eggs have been on the menu for humans for quite some time now. For years old-school bodybuilders and strength athletes have based their nutrition programs around these two basic foods. These days it seems that people have forgotten about these two super foods. I know people who spend thousands of dollars on the latest supplements and rarely eat any real food. Although most folks think of milk and eggs as being only protein foods, this is not the case. Both milk and eggs are rich sources of fat-soluble nutrients and are loaded with high quality nutrition.

Over the years both milk and eggs (like so many things) have come in and out of favor. During the 1980’s the fat fearing zealots took over for a while and whole eggs were essentially black listed. Millions of yolks were tossed aside in hopes of avoiding the “deadly” cholesterol they contained. Egg whites were thought to be best because they had protein without the fat.

In fact this thinking is really incorrect. Egg yolk is designed as a storage unit loaded with nutrition and energy for the growing chick. As the chick develops in the egg it feeds on the yolk just before hatching. Not only is egg yolk a rich source of fat soluble vitamins, it also contains lecithin which acts as an emulsifier which naturally aids in the break down of the fat contained within it.

Like whole eggs, whole RAW milk has also come to represent nutritional evil. It is not the fat in the milk that is bad for us, it is the homogenization process which causes problems. Homogenization is a mechanical treatment of the fat globules in milk brought about by passing milk under high pressure through a tiny orifice, which results in a decrease in the average diameter and an increase in number and surface area, of the fat globules. What this means is that the milk-fat no longer naturally separates from the other liquid as it it does in it's natural RAW state.

Ready to take advantage of this Delicious, Highly Nutritious drink?? Just Add all the ingredients below into a blender and mix for about 30 seconds. You can drink this as a meal or store it in the fridge and drink a glass every couple of hours. It will provide a lot of energy, fat-soluble nutrients and did I mention it’s delicious?!

Raw Milk 2 cup/16oz; Raw Egg 3-4 Large (I usually use 3) Raw Honey* 2 Tbsp. (Optional) Stevia 1-2 packets (Optional) Raw Vanilla Extract 1-2 tsp (Optional)

Try incorporating a few of these old-school super shakes into your weekly Personal Eating Plan and see what happens. You may find that you don’t need all those super pills and powders any more.

NUTRITIONAL BREAKDOWN:

Milk 2 cup/16oz; Calories: 320, Total Fat: 18g, Carbs: 24g, Protein: 18g Egg 3 Large (150g); Calories: 213, Total Fat: 15g, Carbs: 3g, Protein: 21g Honey 2 tbsp. (42g); Calories: 140, Total Fat: 0g, Carbs: 34g, Protein: 0g Calories: 671 Total fat: 33g, Carbs: 61g, Protein: 39g

TAKU’s NOTE: All milk has sugar in it (even RAW milk) For those wanting to remain as “Low-Carb” as possible you may omit the honey from the above recipe, which will drop the “carb” count to 27g. If you have a bit of a sweet tooth, you can try adding some Stevia, Monk Fruit, or Xylitol as a non-sugar sweetener. Throw in a dash of real vanilla extract, and you’ll be having the best Vanilla shake you ever tasted. Check the links below for some of the benefits of the OLD- SCHOOL SUPER SHAKE.

LINK 1 MILK. LINK 2 EGGS

STRENGTH IN A TIME OF CORONA PART FOUR: SANDBAG TRAINING

Mon, 14 Sep 2020 21:13:00 GMT

By TAKU

One of the things you hear us say frequently on our podcast episodes is “Train Outside The Box”. In part four of our Strength in a Time of Corona series we’re going to explore that concept by focusing our attention on one of the less conventional tools in our training toolbox, sandbags.

We’ve said it many times but it bears repeating; muscle overload can be applied with a variety of tools: barbells, dumbbells, machines, manually applied resistance, body weight, sand bags, etc. Anything that can create high tension in the muscles can be used.

There is no question…sandbag training works! There is no arguing sandbag training can make you strong. However, sandbags, like any other training tool have the potential to be misused. Misuse of any strength training tool could lead to possible injuries. Due to the uneven loading and less stable nature of sandbags, sandbag training must be explored with safety in mind.

The first rule of thumb is that a good sandbag should have mobility. Too many people try to over-fill their sandbags, turning them into an inflexible sand-”log”. When buying ready made sandbags, I recommend slightly under filling them. If your bag says it is rated at a maximum weight of 75 lbs., I suggest you only fill it up to 65-70 lbs. You want it to be a little loose and flexible. If you like lifting a heavy log, you may think about building some of each (stiffer bags, and less stiff bags).

Finally, unlike most other training implements you aren’t going to progress by five pound increments. Manipulating many other training variables such as placement of load, speed of movement, rep ranges, and work to rest ratios will serve as better methods for adding variety and progression.

At the end of this article I will direct you to some great resources that will assist you with designing and implementing various progressions, and even where to buy some sandbags (if you choose not to build your own).

But first we must discuss the most fundamental ideas of sandbag training, starting with; how and where to hold the sandbag.

Bear Hug:

This position is the starting place for the introduction of sandbag training. Keeping the sandbag very close to the body and clasping the arms around the sandbag decreases the leverage working against the body. This makes this holding position the easiest to balance and lift the greatest loads. The dimensions of the sandbag will additionally impact the level of difficulty of this style.

Zercher: Squats & Lunges

The Zercher position is the secondary position of loading. The Zercher is a more challenging loading position because there is increased leverage working against the trunk and the upper back. It is vital when using the Zercher holding position, that the elbows remain as high as possible. When the arms begin to drop under heavier loads there is a natural tendency to have the upper and lower back begin to round. Holding the sandbag lower also decreases stress on the stabilizing muscles.

Shouldering:

Shouldering may seem like an unusual holding position using most standard strength training tools. For sandbag training this is a position you should become familiar with. Holding the bag in this position places the whole body under an uneven load. This is one of the most powerful aspects of sandbag training and even though your body may be in a balanced position such as a squat, the uneven load makes the body unbalanced. This is far more challenging to maintain posture and balance during all movements, especially unilateral ones.

Overhead Lifting and Holding:

The overhead position is one of the most challenging, yet very familiar to most lifters. Having the sandbag overhead places the greatest amount of leverage on the entire body, especially the trunk. The sandbag being overhead is an unstable object that will shift as you perform various movements. This makes the entire body unstable, so I suggest you start light. Strive to perfect these movement patterns while you maintain balance and stability.

TAKU’s NOTE: One of the best resources out there for sandbag training is my longtime friend and strength and conditioning coach Ross Enamait . Ross has put together a great DVD package on sandbag training. This DVD will not only teach you how to implement a sandbag training program for any athletic or aesthetic goal, it will teach you how to build your own sandbags from the ground up. For those who may not feel like building their own sandbag, I recommend you visit our old friends at Iron Woody and check out their selection of Sand Bells. If you are on a budget, but not feeling in a D.I.Y. mood, you can check out GET OUT sandbags for a reasonable priced option. Finally, if you are looking for the best of the best, check out BRUTE FORCE SANDBAGS .

TEN TRAINING TIPS:

Mon, 31 Aug 2020 21:13:00 GMT

By TAKU

Below you will find ten basic tips that will help you get the most out of your strength training program.

1) Train with a high level of intensity.Intensity is not yelling loud, rather it is the ability to exert maximal effort, and focus on each repetition. At times this may require the ability to train past your comfort zone.

2) Attempt to increase the resistance used or repetitions performed every workout. This is the application of the Overload Principle. The muscles must be challenged gradually and consistently in order to grow stronger.

3) Ideally, perform one set of each movement to the point of muscular exhaustion. (There is very little evidence to suggest that multiple sets of each exercise are superior to a single set for strength gains.)

4) Reach concentric muscular failure within a prescribed number of time / repetitions. If you reach failure well below the recommended time / repetition range the weight is too heavy, and potentially dangerous, it should be lowered on the next workout. If you reach failure above the time / rep range the weight is too light and you should gradually increase the resistance on the next workout.

5) Perform each repetition with proper technique (see four rep rules). The workout is only as good as each individual repetition. For maximum muscle-fiber recruitment and safety you should use a slow and controlled rep speed. We recommend a minimum 3-5-second concentric movement (raising) and 3-5-second eccentric movement (lowering). Note: Slower rep speeds are acceptable, and may be quite effective for some.

6) Strength train for no more than thirty minutes per workout. We find it counter-productive to train with high levels of intensity for over 30 minutes.

8) Keep accurate records of performance.

This is the only way we can determine your gains in strength. This also is how coaches can help you individualize the workout for you, as no two athletes are exactly alike.

We are in the weight room to supplement your athletic skills with strength training. We do not want to risk an injury preparing for our sports. Non-athletes also do not want to risk injury in the attempt to improve their overall heath. Rule of thumb: If a movement is too fast or unorthodox do not perform it

10 To gain weight, consume more calories… to lose weight consume less.

Obviously the calories you put into your body should be healthy ones and the calories you cut from your diet should be done gradually. If you are serious about this concept please contact us for safe tips on weight gain and loss.

*THE FOUR rep rules.Rule # 1 – Raise and lower the weight through the muscles full range of motion.Rule # 2 – Eliminate momentum during the raising phase of each exercise.Rule # 3 – Pause momentarily (stop for a count of 1001) in the muscle’s contracted position and then make a smooth transition to the lowering of the weight (no sudden drop).Rule # 4 – Emphasize the lowering of the weight (take longer to lower the weight)

TAKU’s NOTE: This list inspired by our friends at STRONGER ATHLETES

Strength Training Benefits

Sun, 16 Aug 2020 19:14:00 GMT

13 reasons why regular strength exercise should be a FOREVER ACTIVITY.

Benefit One: Avoid Muscle Loss

Adults who don't strength train lose between 5-7 pounds of muscle every decade. Although endurance exercise improves our cardiovascular fitness, it does not prevent the loss of muscle tissue. Only strength exercise maintains our muscle mass and strength throughout our mid-life and senior years.

Benefit Two: Avoid Metabolic Rate Reduction

Because muscle is very active tissue, muscle loss is accompanied by a reduction in our resting metabolism. Information from Tufts University indicates that the average adult experiences a 2-5 percent reduction in metabolic rate during every decade of life. Because regular strength exercise prevents muscle loss, it also prevents the accompanying decrease in resting metabolic rate.

Benefit Three: Increase Muscle Mass

Because most adults do not perform strength exercise, they need to first replace the muscle tissue that has been lost through inactivity. Fortunately, research from the South Shore YMCA shows that a standard strength-training program can increase muscle mass by about three pounds over an eight-week training period. This is the typical training response for men and women who do 25 minutes of strength exercise two or three days per week, and represents an excellent return on a time-efficient investment.

Benefit Four: Increase Metabolic Rate

Research from Tufts University and the University of Maryland reveals that adding three pounds of muscle increases our resting metabolic rate by seven percent, and our daily calorie requirements by 15 percent.

At rest, a pound of muscle requires about 35 calories per day for tissue maintenance. During exercise, muscle energy utilization increases dramatically. Adults who replace muscle through sensible strength exercise use more calories all day long, thereby reducing the likelihood of fat accumulation.

Benefit Five: Reduce Body Fat

Campbell and his co-workers at Tufts found that strength exercise produced four pounds of fat loss after three months of training, even though the subjects were eating 15 percent more calories per day. That is, a basic strength-training program resulted in 3 pounds more lean weight, 4 pounds less fat weight and 370 more calories per day food intake.

Benefit Six: Increase Bone Mineral Density

The effects of progressive resistance exercise are similar for muscle tissue and bone tissue. The same training stimulus that increases muscle proteins also increases bone proteins and mineral content. A University of Maryland study demonstrated significant increases in the bone mineral density of the femur bone (upper leg) after four months of strength exercise.

Benefit Seven: Improve Glucose Metabolism

The University of Maryland research center has also reported a 23 percent increase in glucose utilization after four months of strength training. Because poor glucose metabolism is associated with adult onset diabetes, improved glucose metabolism is an important benefit of regular strength exercise.

Benefit Eight: Increase Gastrointestinal Transit Speed

Another study at the University of Maryland showed a 56 percent increase in gastrointestinal transit speed after three months of strength training. This is a significant finding due to the fact that delayed gastrointestinal transit time is related to a higher risk of colon cancer.

Benefit Nine: Reduce Resting Blood Pressure

Strength training alone has been shown to significantly reduce resting blood pressure. Our YMCA studies have revealed that strength plus aerobic exercise is highly effective for improving blood pressure readings. After two months of combined exercise (Nautilus and treadmill walking), the program participants dropped their systolic blood pressure by 4 mm Hg. and their diastolic blood pressure by 3 mm Hg.

Benefit Ten: Improve Blood Lipid Levels

Although the effects of strength training on blood lipid levels needs further research, at least two studies from excellent universities have revealed improved blood lipid profiles after several weeks of strength exercise. It is important to note that improvements in blood lipid levels are similar for both endurance and strength exercise.

Benefit Eleven: Reduce Low Back Pain

Several years of research on strength training and back pain conducted at the University of Florida Medical School has shown that strong low-back muscles are less likely to be injured low-back muscles. A recent study by at the University of Florida found that low-back patients had significantly less back pain after 10 weeks of specific (full-range) strength exercise for the lumbar spine muscles. Because 80 percent of all Americans experience low back problems, it is advisable for all adults to properly strengthen their low back muscles.

Benefit Twelve: Reduce Arthritic Pain

According to a recent edition of the Tufts University Diet and Nutrition Letter, sensible strength training eases the pain of osteo and rheumatoid arthritis. This is good news, because most men and women who suffer from arthritic pain need strength exercise to develop stronger muscles, bones and connective tissue to improve joint function.

Benefit Thirteen: Reduce Depression

A Harvard University study found that seriously depressed seniors responded most favorably to a basic program of strength exercise. After 10 weeks of strength training, 87 percent of the program participants no longer met the criteria for clinical depression, even though they received no other treatment. Apparently, increasing muscle strength and physical functionality is highly effective for improving emotional states in previously depressed senior men and women.

Summary of Strength Training Benefits

There are 13 physiological reasons why everyone, especially older adults, should perform regular strength exercise. On a more basic level, it is important to realize that proper strength training may help us look better, feel better and function better. Understand that our skeletal muscles serve as the engine, chassis and shock absorbers of our bodies. Consequently, strength training is an effective means for increasing our physical capacity, improving our athletic performance, reducing our injury risk, enhancing our personal appearance and improving our self-confidence.

TAKU’s NOTE: Thanks to my friend and mentor Dr Wayne Westoctt for always allowing me to share his research with our T.N.T. Fitness community. Wayne L. Westcott, Ph.D. is Fitness Research Director at the South Shore YMCA and author of 15 fitness books, including Strength Training Past 50 and Strength Training for Seniors.

WORKOUT OF THE WEEK: 5 X 5

Thu, 06 Aug 2020 18:47:00 GMT

By: TAKU

When most strength coaches see 5 x 5, they think of the classic barbell programs that advocate five sets of five repetitions. Those programs have been around forever. Well this is something completely different. If you listen to our podcast, visit our blog regularly, or are lucky enough to have trained with us in person, than you’ve probably heard about the 3 X 3 workout. I mentioned it most recently in our Corona Strength Training PART THREE article. Well in keeping with our training in the time of Corona series…today we’re gonna crank it up a notch with the T.N.T. 5 X 5 circuit.

The Five by Five, circuit was inspired by basic military physical training. It combines four body-weight exercises with brief, high intensity sprints. This workout is ideally performed on an outdoor track or a park which has easy access to dipping and chinning bars. It can also be performed at home, if one has a treadmill as well as some sort of chinning and dipping station at their disposal.

Before we are ready to workout we must first do a pre-test for both the running, and calisthenic portions of the circuit. For the run we need to know your fastest time for a one mile run. The calisthenics in this circuit are Push-ups, Chin-ups, Dips, and sit-ups. Perform a max rep test for each of these movements as follows:

1. Push-ups: Maximum repetitions completed from a fully extended, top position, with a one second pause at the top and bottom of each repetition.

2. Chin-ups: Maximum repetitions completed from a fully extended, hang position, with a one second pause at the top and bottom of each repetition. 3. Dips: Maximum repetitions completed from a fully extended, top position, with a one second pause at the top and bottom of each repetition. (can be done on two sturdy chairs, the corner of a counter , etc) 4. Sit-ups: Knees bent at 90 degrees with feet flat on floor. Cross arms in front of chest and place the fingertips of the hands on top of the opposite side shoulder. Curl up and raise the torso to a point where the tips of the elbows contact the knees. Maximum repetitions completed from a fully extended, bottom position, with a one second pause at the top and bottom of each repetition. Once we have recorded the pre-test data for each of the five exercises we are ready to begin. The circuit is completed as follows. Perform one set @ 50% of your max repetitions for each of the four body-weight strength movements, resting 30 seconds between exercises. Then run ¼ mile (440 yards) at 100% of your best mile speed minus 10 seconds*. Rest 3-5 minutes and then repeat the circuit four more times for a total of five circuits. This circuit is just one example of hundreds that could be created using these same five exercises. For instance you could increase the running distance to more accurately reflect the types of runs you prefer. If you currently run 3-5 miles at a time you might increase the run to one mile aiming for a goal time of 85-95% of your fastest mile time as a starting goal. If you prefer more of a sprinting challenge you may run shorter or longer sprint distances or you can increase the speed of your 440’s and aim to max out on each one. The between exercise and between repetition rest intervals may also be manipulated to reflect your existing fitness level, your training goals, or both. For an ultra intense version you could attempt maximum repetitions to failure in each of the body-weight exercises. Finally If you needed to you could replace the running portion with running in place, skipping rope, or even just basic burpee’s for time. TAKU's NOTE: *Example of running ¼ mile at your best mile speed minus 10 seconds, would be as follows. Your current fastest mile time is 6 minutes. Divide that time by 4 which = 90 seconds. This means your goal time for each 440 yard run is 80 seconds. If using indoor options such as running in place, rope skipping or burpee’s, use 60 seconds as an average work interval to correspond with roughly 440 yards (400 meters).

Eight ways to find time to exercise and get fit

Mon, 20 Jul 2020 19:48:00 GMT

By TAKU

By now almost everyone knows that exercise is not only good for you, but it is important for the attainment and maintenance of optimal health levels.

In our current time of COVID-19 there are even more reasons to exercise as we know that it will help reduce stress, as well as boost our defenses towards sickness. A stronger healthier body is more resistant to injury and illness. With this being said, and with so many of us spending a lot more time at home it still amazes me how many people do not take the time to include some form of regular exercise into their lives. Not only do people not make time for exercise, they expend a lot of energy and waste a lot of time making excuses for why they can’t.

Below are eight ways to find more time to exercise. I could write a paragraph (or perhaps a page) on each of these but I am going to keep this short and sweet. 1. Watch less T.V. 2. Eliminate mindless phone chit-chat 3. While you’re at it eliminate mindless texting, Instagram-Ming, FACE-BOOKING) 4. Plan ahead 5. Have a sense of urgency 6. Consume nutritious food 7. Recognize that you do have time 8. Schedule exercise into your weekly regimen

There you have it, short and sweet, just like I said. An easy way to work on these items is to start at the top of the list and work on that one concept for a week. Each week keep the previous weeks work going while you add the next item on the list to your weekly focus. By putting a small amount of effort into each one of the eight items listed above I am sure you will quickly find that you do indeed have some time in your life to exercise. The truth is if you really want to get the most out of your life; you can’t afford not to exercise.

The time is always there…you just need to MAKE it

MAKING THINGS HAPPEN

Sat, 11 Jul 2020 00:50:00 GMT

By TAKU

I saw a great quote on a friend’s website the other day and it got me thinking. I have no idea who first said it, but the quote was:

“Some people make things happen. Other people watch things happen. Other people ask “Hey, what happened?”

This holds true when it comes to fitness and your personal goals. You’ve got a few choices when it comes to making changes in your Personal Eating Plan, workouts, mindset, etc. You can choose to watch things happen, you can put the blinders on and later ask “What just happened?”, or you can be proactive and actually MAKE things happen.

No one is going to do the work for you. No one can log the minutes, miles or hours of cardio, no one can eat the right food for you and no one can do the Chin-ups or lift the weights for you. All of this falls on you. But don’t be discouraged because it’s not that hard. Regardless of your goals, you have the power to make the changes happen. Do you want to be a better athlete? Do you want to loose some body-fat and get that summer body going? Do you just want to move better and feel better about yourself? It doesn’t matter which of these apply to you, even if it’s all of them. You start by formulating a game plan. Figure out how much time you have and where you can fit in some training. Look at your Personal Eating Plan. Where can you make changes and improvements? One thing to keep in mind is that small changes can lead to big improvements.

A great place to start is with a food log. I use an APP Called “ Carb Manager ” and it has proven to be extremely useful for me. No matter how you track things, with an APP or writing it down in an actual journal; be honest with yourself, and track what you eat, how much and when. Keep records over a few days and then look back to see where you can improve. Trust me, it helps.

Once you’ve got your time figured out and P.E.P. (roughly) in check, make a plan to get some exercise in. You don’t necessarily need a trainer or a gym for that matter. Just get out and get moving. Remember if you want to build or maintain lean muscle, strength training is a must. Keep in mind that the more vigorous the exercise, the more calories you’ll burn. So if you have access to a treadmill, elliptical trainer or some other piece of indoor conditioning equipment do your best to get moving faster and harder, not longer. If you feel like you need some assistance with any of this stuff, maybe some Virtual one-one-one training is the right choice.

Don’t forget to educate yourself! This is very important. The fitness industry is loaded with myths. For example, one big myth I deal with all the time is that “women will get big and bulky if they lift heavy weights”. I can’t tell you how untrue that statement is. You’ll get strong and you’ll build lean muscle, but “bulk” is very hard to come by, even for men. Keep that in mind. You may be able to get bigger if you want to, but it takes a specific training and nutrition approach. We discuss this on the website in podcasts and articles, by the way. So to summarize, educate yourself, get your Personal Eating Plan in check, find time to exercise, then MAKE IT HAPPEN! Good luck and train hard.

TAKU's NOTE: Making things happen is about small actions taken over time. If you explore our CORE VALUES you will see the word Kaizen. Kaizen is a Japanese term meaning "continuous improvement." that sees improvement in productivity as a gradual, incremental, and methodical process. We’ve got podcasts and blog posts with additional information. Send us an email if you need help with your training training and nutrition plans...We're here for you!

Killing Me Softly

Wed, 01 Jul 2020 17:46:00 GMT

In days of yore the two things most responsible for human mortality were 1) childbirth, and 2) homicide (two violent and painful ways to go). Nowadays, humans are dropping off for chronic reasons instead of acute events, the top two being heart disease and cancer, respectively ( according to this 2017 report from National Vital Statistics) .

Why has there been a major shift in human causes of death? In this post I’ll offer three likely contributors to the prevalence of chronic disease and two potential solutions.

Dennis Mangan (@Mangan150 on Twitter) recently discussed the “3 horsemen of the dietary apocalypse” on a recent podcast episode with TNT. The culprits were as follows in no particular order:

When it comes to keeping a healthy diet in the 21st century I feel it’s best to take the Ezekiel 25:17 approach best exemplified by Sam Jackson in Pulp Fiction.

In our case, the inequities of the selfish are the negative health consequences of widening income inequality. The tyranny of evil men are any number of things including, but not limited to, pharmaceutical intervention ahead of dietary changes, lack of nutritional education in the medical community, and misdirection from government regulators regarding nutrition.

On average, people should be much less worried about being murdered but with the advent of modern food processing and the omnipresent availability of food, a person must really keep their head on straight to avoid chronic disease.

Nitrates, nitrites, gluten, and glyphosate are just a few of the harmful potential ingredients in processed food. Nitrates are carcinogenic preservatives found mainly in processed meat products. Unfortunately, the research around nitrates has lead people to conflate their ingestion with eating meat in general also being dangerous. This is misleading as eating well-sourced meat products is not only probably the most healthy thing you can eat, but humans have been doing it for hundreds of thousands of years.

Even if you don’t suffer from Celiac’s Disease, many people still suffer from gluten sensitivities. Bloating, gas, and diverticulitis are a few of the potential symptoms of gluten intolerance. Aside from negative feelings that can go along with eating gluten, the actual nutrition we are getting from the dwarf wheat gluten products like pasta are basically bastardized versions of progenitor wheat varieties. Glyphosate is the active ingredient in Roundup. Glyphosate is highly toxic and Monsanto is literally paying out billions in settlements to former employees who have developed cancer as a direct result of chemical exposure.

Sugar and insulin go hand in hand. And where there is insulin, there is body fat. Chronically elevated insulin levels often lead to obesity, Type 2 diabetes, high blood pressure, and heart disease. Fructose from fruit and cleverly disguised sugars like sucralose, evaporated cane sugar, and monk fruit extract all provoke similar insulin responses to glucose. So even when the nutrition label reads “0g sugar” your pancreas doesn’t see it the same way. Chronically elevated insulin is also linked to cancer.

Industrial seed oils come in many forms: Canola oil, safflower oil, sunflower oil, margarine, soy bean oil, etc. These oils raise LDL cholesterol, which may not be a bad thing in and of itself. However, problems arise in humans when the ratio of LDL:HDL cholesterol gets too far away from 2:1, respectively. Vegetable oils are almost ubiquitous in packaged foods. In other words, the potato is probably not the worst part of the chip, it’s more about what the chip is covered in.

The path of the healthy person is beset on all sides by the inequities of food labeling and the tyranny of the food processing industry.

So now what options does that leave us? The solution must be a complex combination of medical miracle and dietary intervention, right? It’s actually simple:

Animal meat is loaded with protein, fat, and micronutrients. These are the building blocks of muscle and retaining muscle over time prevents chronic disease. Eating large amounts of animal protein does not produce a statistically significant increased risk of colon cancer and the JACC released a report in June 2020 saying they do not recommend limiting saturated fat intake. Do a Google search and look at all the vitamins and minerals found in meat to see that this is a viable plan.

Fasting, intermittent fasting, and time-restricted eating all boil down to the same concept: take away the power of insulin and stimulating autophagy. The more times per day you eat and the more time between your first meal and your last one, the higher your fasting insulin levels will be. An accessible way to experiment with this is to try skipping breakfast for a week or a month. Drink black coffee to suppress appetite. Even if you don’t change what you’re eating, if you change when you’re eating you will likely lose weight. Be patient with this as insulin sensitivity may take a few months to ramp up depending on how long you’ve been resistant.

Most of us want to live a long and healthy life doing the things we love with the people we love. If you avoid the 3 horsemen, eat lots of meat, and play with time-restricted eating, you will start to feel like Sam Jackson holding a 9mm to a cowering manifestation of heart disease, cancer, and obesity.

By: Jesse Schmidt

12 minutes of Hell

Fri, 26 Jun 2020 19:55:00 GMT

By: TAKU

This is yet another extremely simple WOW (workout of the week). When done correctly it will see you sky-rocket your level of metabolic conditioning while simultaneously turning your body into an excess adipose incinerator (fat-burning machine). As always the workout I am about to outline may easily be adapted to fit the tools and space you have at your disposal.

First thing’s first: do not attempt this workout on your own. You must have a partner and will do better if you have a group of people to help out where needed and to keep everyone motivated and on track.

We’ll need a place to do chin-ups and dips as well as something with which to perform total body sprint work on. By now, most of you should know what my top machine choices are for indoor conditioning work. But just in case this is your first time reading one of my articles, I’ll remind you.

TAKU’s TOP-FIVE Toy’s

Now, this is all you need to do. Select your device of choice for sprinting and if possible place it close by to the chin-up and dip area. Your goal is to workout for 12 minutes non-stop. You will begin by performing an all out sprint for 20 seconds. You will then transition to the chin-up bar and perform a maximum set of chins, ten or so is a good goal (or until you have been pulling yourself for 40 seconds whichever comes first). Immediately return to your sprinting and complete another 20 second max sprint. Upon completion of your second sprint you will now perform a max set of dips (also not to exceed 40 seconds). Return to the sprint and continue in this fashion until you have completed twelve cycles or reached the 12 minute mark which ever comes first. The chins and dips should be performed strictly and under control. Move through your full range of motion and pause for one second at the top and bottom of each repetition.

If you are using a Versa-climber and can not move it easily or if your dip and chin stations are located some distance from each other, then just plan on transitioning between the sprints, chins and dips as fast as possible (do not dawdle).

Some tweaks and fine points:

As you may recall I mentioned early on that you should not attempt this workout on your own. This is due more to motivation then safety concerns. This workout is mentally challenging to say the least. It is very likely that all but a few of you will find it quite difficult to complete very many chins or dips after the first few cycles let alone max out with any real intensity. For this reason I recommend the following four options.

1.) Have workout partners there to assist you in completing forced repetitions. 2.) Once you have maxed out on positive repetitions, perform as many controlled negatives as possible until the time has elapsed. 3.) Set up some resistance bands with which you may perform band assisted repetitions. 4.) If available you may use an assisted chin and dip device such as a “Gravitron” or similar machine (this is the least desirable option).

If you enjoy mixing things up and/or you have several of my favorite machines at your disposal you may use a different tool for each successive sprinting cycle. If you have access to spinning / stationary bikes, treadmills, stair-climbers, elliptical machines etc, any of these could be substituted for the machines on my top 5 list. If, on the other hand, you have nothing but your body weight you may perform squat thrust and jumps or some other form of calisthenic movement in place of the sprinting device (don’t forget the jump rope option).

Finally, if you have access to a park with an open field as well as some chin and dip stations you could perform this workout outdoors as follows. Place a cone fifty yards away from the chin / dip station. Now, sprint at max speed to the cone and return as fast as possible. Complete your first set of chins and then sprint again. Repeat as outlined above until the twelve minutes have elapsed.

As you can see, this workout requires only a few pieces of equipment and the simpler versions could be completed using almost nothing. The challenge for those who choose to accept it however, is extreme. Do not attempt this style of training unless you are confident that your base level of fitness is already quite high. Otherwise you may be in for a painful shock. Post workout soreness is likely, and it is possible you may reach a point of anaerobic over load with dizziness, nausea, discomfort, or distress. When and if you are ready, give this workout a try. Within a few weeks you will find your body transformed into an unstoppable fitness machine.

TAKU’s NOTE: If you do not have any way to do Dips and Chin-ups, you may replace these two movements with Push-Ups, and Recline Rows. Check out the link if you need ideas about how to set up a body weight row option at home. Jump Rope inspiration courtesy of my friend coach Ross Enamait .

The Fitness Industry’s Dirtiest Little Secret

Thu, 11 Jun 2020 07:01:00 GMT

Only 5% of Americans who lose weight keep it off for more than 5 years (according to this Slate article ). Scientific American says it’s more like 20% , but either way you slice it, at best, only 1 in 5 Americans are able to maintain long-term weight loss. There you have it, another dismal truth to tack onto 2020.

Why do we struggle so much with losing weight? If doctors, nutritionists, trainers, etc. are all armed with the best information available, do Americans just lack the willpower or stamina to execute on a nutrition plan? According to Dr. Jason Fung M.D., the author of The Obesity Code , we might want to reevaluate that premise entirely.

Most nutritional advice takes the tried and true CICO route: Calories In, Calories Out. Michelle Obama championed this approach in her “ Let’s Move ” campaign, which centered around getting kids to exercise more and eat less. And although the former first lady’s campaign had the best of intentions, Dr. Fung points out the whole CICO approach may not work at all .

This is called the hormonal theory of obesity and it spits in the face of decades of shaky nutritional research. Dr. Fung asserts that excess calorie intake is the proximal cause of obesity and hormonal imbalance is the ultimate cause, not the other way around. Just like your tire leaking is the proximal cause of having to patch it up, the ultimate cause is driving over the nail. In other words, addressing weight loss only by reducing calories addresses the symptoms of hormonal imbalance and not the underlying cause.

Now that I’ve shattered your January dreams of fasted cardio for weight loss, let me elaborate. The main hormonal culprit for Dr. Fung is insulin, and to a lesser extent cortisol. Insulin clears sugar out of the blood stream and gets overwhelmed by the all-day barrage of sugar-laden food in most Americans’ diets. When our bodies have to consistently produce a high level of insulin, very often the result is insulin resistance, obesity, and type 2 diabetes (all closely linked). Cortisol is the hormone stimulated by stress and lack of sleep, and, to quote Dr. Fung, “ There is a direct dose/response relationship between cortisol and insulin .”

The hormonal theory of obesity breaks the paradigm for people with type 2 diabetes because, to paraphrase Dr. Fung, treating type 2 diabetes with insulin is like trying to cure alcoholism by giving a person more alcohol. Instead, he recommends the following strategies to reduce insulin:

The silver bullet to weight loss isn’t a bullet at all, it’s a shotgun full of buckshot. The scope of this writing covers what we need to do to lose weight and keep it off but the how of implementation is up to you. It may take building some new habits. Or you may find that skipping breakfast is actually easier and healthier.

One way many people have long-term success is the low-carb, high fat strategy (#LCHF). I’ve previously written about Dr. Shawn Baker and the carnivore diet . Dr. Jason Fung doesn’t go quite to the extreme like Dr. Baker in his recommendations, but they share some of the same fundamentals.

If you’re looking to make a change and need a hand, TNT would love to help. Sign up for a free 1-hour Zoom consultation , or check out our Affiliates page for some of the best products on the market. Also, pick up The Obesity Code . It could change your life.

By: Jesse Schmidt

TURN UP THE HEAT:

Thu, 04 Jun 2020 05:34:00 GMT

By TAKU

Making body-weight exercise more efficient and effective

At T.N.T. we feel that getting the most from your strength training is more about how you use the tools you have rather then what those tools are. If you become totally fixated on one form of training; Sand-Bags, Resistance Bands, Free-weights, Machines, Kettle-bells…You may feel at a loss when you find yourself unable (for whatever reason) to use your favorite tool.

No matter where you go, there is one form of resistance you always have available to use, your body-weight. Some folks love body-weight exercise and don’t want to ever use anything else. Others feel that body-weight exercise is boring, or not hard enough to get the job done.

Which ever group you belong to, those who love to do body-weight exercises or those who feel that they are just not that hard; I am going to outline a technique that will supercharge your body-weight training and make any body-weight exercise much more of a challenge.

I call this technique: Static-Dynamic combo sets. By making this small change to the way you perform your body-weight exercises you will find that they become much more challenging and productive. Lets use the body-weight squat for our example:

First perform a static free squat or wall squat for max time (up to 120 seconds). Then immediately proceed to doing full range body-weight squats in the following manner:

Lower your body slowly towards the floor taking 3-5 seconds to get to the bottom position. Pause and hold the bottom position for 5 seconds. Then return to the top position, again taking 3-5 seconds. Once you reach the top do not rest there, immediately begin lowering slowly for the next rep. Repeat until momentary muscular failure.

Along with squats, I have applied this technique to the following body-weight exercises:

Split Squats Push-ups Dips Chins Recline pulls Sit-ups

With just a little thought and creativity you’ll soon find that this method may be applied to almost any conventional body-weight exercise.

Take your body-weight exercise to the next level.

Enjoy the burn.

TAKU’s NOTE: This technique is basically a way of adding pre-exhaustion to body-weight exercises without needing an isolation movement. Try adding these Static - Dynamic Combo sets to your favorite body-weight exercises. Remember moving to a single limb option is another way to manipulate load with body-weight exercises. Combine the static holds, and continuous tension with controlled cadence, non-lockout reps and see just how high you can Turn Up The Heat!

Workout of the week: WOODY BAND APPRECIATION!!

Thu, 21 May 2020 13:57:00 GMT

By TAKU

Since many of us are still working out at home we are offering another fun and challenging workout. We call this “WOODY BAND Appreciation” because Woody Bands are an easy and effective training tool. They’re very inexpensive, you can pack them anywhere and they work for everyone. If you’ve never worked with Woody bands before, give them a try.

This workout is very basic, but depending on the resistance and intensity you use, it can be very challenging. Go through all the exercises once, then repeat if you feel up to the challenge.

The resistance for these exercises is determined by the size of the band you use. Start light and move up accordingly.

Intensity may be increased in a number of ways: 1.) Using heavier resistance 2.) Limiting rest time between sets 3.) Increasing the distance the bands are stretched 4.) Adding other AOT variables such as static holds, strong-range partials, negatives, or J-Reps. NOTE: Limiting rest time includes the time between switching sides, if applicable, as well as switching exercises. WORKOUT

Woody Band Single Arm Rows

Right Side: 15 Rows Left Side: 15 Rows (Rest :45)

Woody Band Chest Press 15 presses (both arms simultaneously) (Rest :45)

Woody Band Squat (band supported behind the neck, across the Traps / shoulders)

15 Squats (rest :30) 15 Squats (Rest :45) Woody Band Single Arm Over head Press

Right Side: 10 presses Left Side: 10 Presses (Rest :45)

Woody Band Dead-lift

15 Dead-lifts (rest :30) 15 Dead-lifts

REPEAT ENTIRE SERIES 2X

TAKU's NOTE: At T.N.T., All rep goals are target ranges. Strive to reach fatigue as efficiently as possible. We’ve always been a big fan of Woody bands. We’ve been using them for years and discovered a few things…they’re incredibly durable, guaranteed for a year and come in a variety of sizes to accommodate ANY level of strength. Try adding Band Grips for a more comfortable grip on the Woody Bands. Iron Woody has a lot of other great gear so check them out and see what you find. Visit our affiliates page to get great deals on “ Woody Bands ” and more!

How To Lower Your Biological Age

Thu, 14 May 2020 07:00:00 GMT

As we know, all people do not age at the same rate, some aging markedly slower, and some faster, seemingly following a normal distribution.

If you want to stay healthy and free of chronic disease, as well as live a long lifespan by fighting aging, you’d be well-advised to be on the left side of the curve. How can we do that?

An interesting new study by a team that includes the maverick scientist Lee Hood determined the biological markers most associated with lower or higher biological age. ( ref )

The study looked at medical records of over 3500 people, and assessed biological age via a computer algorithm, the Klemera–Doubal algorithm. They looked at with biomarkers were associated with younger or older biological, as opposed to chronological, age.

There weren’t a lot of surprises here – though there were a few, which I’ll mention.

They found 3 general measures that were strongly associated with biological age:

Metabolic health

Among common lab tests, the type a doctor would routinely order, measures of metabolic health were important. These measures are connected to insulin sensitivity and body composition, which is the relative amount of muscle and fat tissue someone has.

Albumin and total protein were strongly associated with lower biological age. These tests are general health measures, but of great interest, are also associated with dietary protein intake. ( ref )

Hemoglobin A1c was strongly associated with higher biological age, each 1 SD increase being associated with 4 extra years of age. HbA1c, or glycosylated hemoglobin, is a measure of longer term (several months) blood glucose.

Below are the analytes associated with lower or higher biological age.

HbA1c is of course associated with insulin resistance, metabolic syndrome, and diabetes.

What these particular results say is that to fight aging, you really, really want to remain insulin sensitive. The quickest way to measure insulin sensitivity is to test for fasting insulin and fasting glucose, and with them to calculate HOMA-IR, and index of insulin sensitivity. These tests are readily available at any clinical lab, and most doctors will order them for you. (Or, order them yourself .)

How do you stay maximally insulin sensitive? Through the ways that we’ve discussed many times on this site:

These results also confirm something else I’ve said many times, that type 2 diabetes is the mother of all chronic disease. A very large number of chronic diseases are associated with high insulin, and I’d argue that virtually all of them are, whether that’s been studied or not.

That also agrees with results from classic studies on aging, namely that calorie restriction, which leads to low insulin and low body fat, extends lifespan. And that growth and longevity are negatively related.

Inflammation

Inflammation is the body’s defense reaction to outside “attack”, mainly from microorganisms. Aging is characterized by increasing, low-grade inflammation; indeed, it’s so important that it’s been called “inflammaging”.

Inflammaging may be due to increasing exposure to microorganisms as we age. ( ref ) Or to exposure to LPS from gram-negative bacteria that enters the body through loosening of intestinal tight junctions.

In the current study, monocytes were a strong predictor of increased biological age, and lymphocytes a negative predictor.

Toxins

Several toxins that accumulate in the body were associated with increased biological age, notably

Mercury and lead are of course heavy metals and are highly toxic.

A recent study published in The Lancet found that lead exposure could be responsible for 18% of all deaths, or 412,000 deaths annually. ( ref )

If true, that is huge.

Chelation therapy with EDTA, which removes heavy metals, results in lower all-cause mortality. ( re f)

Of interest, perfluorooctanesulfonic acid is a persistent environmental pollutant, and was the major ingredient of the fabric protector Scotchgard.

Of all the toxins, lead was associated with the greatest increase in biological age, at about 4 years for each 1 SD increase in blood lead levels.

Conclusion

This study confirms some of what we know already about long life, notably the importance of metabolic health and inflammation.

The results for heavy metals are perhaps less appreciated, by scientists, physicians, and the public.

Biological age is malleable.

By Dennis P.D. Mangan

TAKU’s NOTE: Thanks to our friend Dennis Mangan from Rogue Health and Fitness, for sharing one of his great articles with us. Stay tuned for a podcast featuring Dennis in the not too distant future.

DAILY PRACTICE –

Mon, 11 May 2020 05:57:00 GMT

By now you know that here at T.N.T. we feel that exercise, and more importantly Strength training is something that should be a part of everyone's life. Not only is strength training important, but it should be considered a “forever activity.” If you are a regular here,you should also know by now that the type of strength training that we recommend is by its very nature brief, intense, and infrequent.

The above being said, we also encourage people to seek out and find ways to embrace an active lifestyle. Hidden in your daily routine are many opportunities to sneak in a little extra activity. Here are five simple ideas that will add to or improve your active lifestyle in no time. 1. Challenge your balance: When you are getting dressed in the morning or brushing your teeth etc, try balancing on one foot. You’ll be surprised how challenging this can be if you are not used to it. As our bodies attempt to remain stable, lots of little muscles are working to keep us upright.

2. Rub-a-dub: After you shower, give yourself a vigorous rub down with a good towel. It’s like getting a massage and stimulates blood flow to all those tired muscles aiding in recovery.

3.Take the stairs: Avoid elevators and escalators for short trips. When you are on those stairs, take them two at a time. Don’t just trudge along in slow motion, move briskly.

4. Lift things: Don’t just slide and shove stuff around, pick them up. Avoid the easy way when moving stuff at home or at the office. Remember to bend your knees fully and keep your back straight when lifting things off the floor.

5. Welcome the opportunity to walk: Look for ways which can add a few blocks of walking to your daily routine rather than ways to avoid walking. Keep a brisk pace and breathe deeply in through your nose and out through your mouth.

By making just these few simple changes to your daily routine you will find that you feel better in no time. Remember when it comes to fitness, a little bit of something is better then a lot of nothing.

WHO GIVES A Fartlek?

Thu, 30 Apr 2020 00:04:00 GMT

By TAKU

Fartlek, translated as “speed play”, is a form of training that has been around for many years. Fartlek training was developed in the 1930s by Swedish coach Gosta Holmer (1891–1983). It was designed for the Swedish cross-country teams that had been thrashed throughout the 1920s by Paavo Nurmi and the Finns. Holmér's plan used a faster-than-race pace and concentrated on both speed and endurance training.

Fartlek training is essentially a form of interval training performed in an informal, unstructured manner. Fartlek sessions should ideally be done outside over natural terrain such as golf courses, trails or rolling fields.

Because of its free-style nature and emphasis on fun, outdoor runs, Fartlek training can be psychologically stimulating in a positive manner. When properly executed Fartlek training has the ability to develop both general and specific endurance for a broad array of athletes including those participating in field games such as soccer, field hockey, ultimate frisbee, lacrosse, and rugby, as it develops aerobic and anaerobic capacities which are both used in these sports.

When implementing Fartlek sessions the pace should alternate between fast and slow with an emphasis on fast running. Outdoor Fartlek sessions are an excellent change of pace after being forced indoors during winter months or by bouts of inclement weather, (or the current Covid pandemic). Depending on how and when you cycle Fartlek runs into your current training regimen they may also act as a great form of active recovery.

When designing a Fartlek training session you are limited only by your imagination and the terrain you have access to. Remember Fartlek is a free style form of training. Look at it as structured improvisation. Do not worry too much about the exact order of exercises or distances that you run. Just be sure to challenge yourself and work hard.

Fartlek training is generally associated with running, but can include almost any kind of exercise. Below I have outlined just one example of the variety of exercises that could be included in a 2–mile Fartlek session:

*Example of calisthenic circuit: 30 seconds on 15 seconds off.

So there you have it, a simple and flexible system which practically guarantees that you will never get bored. Give Fartlek training a try and I am sure you will see and feel the fitness benefits while enjoying some time outdoors with nature.

TAKU’s NOTE: If you don’t feel like going outside is an option, you can create a zero-equipment circuit using just your body-weight. Try this:

Repeat circuit 6-8 times, resting as needed.

Eight-Count Bodybuilders x 5-10 Run in place 30 seconds (Sprint, don’t jog) Push-ups x 8-16 reps Jumps x 10-20

Turning Lead Into Gold During Covid

Sat, 18 Apr 2020 01:07:00 GMT

By TAKU

Today I am following up on Jesse’s post titled Weight What? .

There are still a lot of people out there in the world who don’t really understand the difference between body fat and muscle. People often seem to think that muscle can turn into fat through lack of activity, or the reverse may be true: if they work hard they may turn the fat they have into precious muscle.

The fact of the matter is, body fat and muscle are two completely different things like lead and gold. For years, alchemists tried to find a way to turn lead into gold, unfortunately they never succeeded. The same is true for body fat and muscle. Good or bad, one will never turn into the other.

If you visit here often, or listen to our podcast, then you should already have a pretty good idea about how best to stimulate muscle growth. Just in case you are a newbie, check out my blog post titled THINK EFFORT for some great information on safe, efficient, effective strength training.

The question remains, how does body fat leave the body?

Actually, your fat cells stay right where they are. It’s best to think of your fat cells as a full-body suit covered in balloons. These balloons can inflate and deflate. They inflate when you eat too many empty calories and then the excess gets stored inside the balloons as free fatty acids (FFAs) a.k.a. body fat. The balloons can also deflate when you don’t have enough immediate calories available and the stored energy (in the form of FFAs) get released.

What is happening is the contents of the balloons (fat cells) are released, in the form of free fatty acids (FFAs). These FFAs are then converted and used for energy by your body. The energy that goes into the biological system known as “the body” is measured in calories that are derived from macro-nutrients that make up food. This “chemical” energy derived from food is then utilized to be transferred into other required forms of energy to accomplish physiological processes in the body, as well as produce body movement (mechanical energy) and give off “heat energy” as a by-product etc.

In other words, the energy that “goes out” from the body consists of calories that are expended due to 1) human metabolism (a sum of all of the chemical reactions that take place in the body) and 2) physical activity or human movement.

The byproducts of fat metabolism leave your body via two main pathways:

A. As water, through your skin (when you sweat) and your kidneys (when you urinate).

B. As carbon dioxide, through your lungs (when you breathe out)

If you are worried that you can’t do any classic “cardio” exercise because you feel like you are trapped inside at the moment, remember, you don't have to jog for 30-45 minutes or keep the heart rate in the “aerobic zone” to ultimately burn body fat. Shorter, higher intensity lactate threshold work (these days commonly referred to as H.I.I.T .) actually gets you more bang for the buck, since it burns a lot of calories. Also, post-exercise fatty acid mobilization from the adipose (fat) tissue is accelerated after demanding, High-Intensity work, up to 38-hours post-exercise.

The bottom line: if the total number of calories consumed is less than the number used to support basal metabolism, thermo-genesis and activity energy demands, weight LOSS will occur. Likewise, weight gain will occur if calories consumed exceeds energy demands.

Remember to think of your fat cells as balloons that inflate and deflate. Inflating when you eat too many calories and then the excess gets stored. Deflating when you don’t have enough immediate calories available and the stored energy (in the form of FFAs) get released.

Those who have really been paying attention should know by now that the real beauty is, when done properly, high intensity strength training will satisfy all of your training needs in one!

So if you are attempting to get rid of some lead and increase your gold (lose body fat, and gain muscle), A) strength train regularly (to keep metabolically expensive muscle), B) To help create a calorie deficit, eat fewer total calories spread out over your chosen eating window (I eat 3 to 4 feedings during an 8-hour window each day), and C) be disciplined not to eat if feeling hungry between feedings (indicates you’re tapping fat storage sites).

Stay strong, stay healthy, stay safe!!!

TAKU's NOTE: The above info is a super simplified example of what’s going on inside of the incredible machine that is our body.

Weight, What!? 3 Reasons For Body Fat Gain

Wed, 15 Apr 2020 18:00:00 GMT

This post is an exploration of three main reasons people tend to gain body fat. It is not an indictment of any one individual person or dietary choice, nor is it designed to offer blanket suggestions. Every person has to make their own decisions based on his or her own unique beliefs, needs, and desires, as my mentor Liam Bauer likes to say.

However, I do think I have a distinct perspective given the fact that I have worked with hundreds of clients, each of them on diets that range from vegan to carnivore. I also am privileged to have access to various researchers and experts through my podcast, Truth Not Trends .

One of those experts is Dr. Wayne Westcott, a Ph.D in exercise physiology with four decades of research under his belt. According to Dr. Westcott, Americans gain one pound of body fat and lose half a pound of muscle every year . This brings me to my first point:

1) Many people flat out don’t know they’re gaining body fat. Over a five year period the average American will gain 5 lbs. of body fat and lose 2.5 lbs. of muscle. If the scale is the measurement tool for weight, which it is for most people, most people will step off and think, “Eh, it could be worse.” They won’t realize they actually gained twice as much body fat as they think they did, and, maybe even more significant, they lost muscle, which is associated with increased risk of chronic disease .

While this may seem ominous to some, there is a silver lining. Many of the things we consider to be a normal part of aging, like muscle loss (sarcopenia), osteoporosis, and type II diabetes, are preventable, if not reversible in some cases through consistent strength training and an adjusted Personal Eating Plan. In TNT podcast episode #28 with Dr. Westcott , he describes one study where he found people who strength trained and supplemented protein not only gained more muscle than the control group, they also lost twice as much body fat! Now my second point:

2) We are surrounded by energy-dense, nutrient-deficient food. Translation: a lot of our food fills us up temporarily but leaves us hungry on a deeper, intrinsic level. Office parties, grocery checkouts, and restaurant plates consistently have high-carbohydrate, low nutrient offerings. This trend reinforces the addition of one lb. of body fat and loss of a half lb. of muscle loss each year.

If we’re going to interrupt this cycle, we need to flip the script on our nutrient intake. Protein needs to be at the forefront of our minds when we sit down to a meal. According to Ph.D Bill Campbell, a good daily protein intake is somewhere between 1.4-2.0g/kg of body weight per day . I usually recommend to male clients they shoot for 1g of protein per lb. of body weight and 0.7g of protein per lb. of body weight for women per day. The calories men and women get from each respective amount of protein should equal around 1/3 of daily calorie intake. To keep it simple just try to make sure each plate you eat is roughly 1/3 protein. Reason #3 people gain body fat:

3) We have been mislead to believe certain foods are high in protein when they aren’t . Here are some fats and carbs commonly thought to be high protein:

So there you have it. Plant-based eaters may have a tougher time getting to that 1g/0.7g of protein per day mark without a supplement. But it’s doable if you’re committed to that lifestyle. Lean meats tend to be the most efficient mode of getting protein.

I hope you come away from this read with some perspective. Politics around body fat make it challenging to talk about. Even doctors sometimes present an inherent bias against overweight patients by giving unsolicited advice, or offering Personal Eating Plan and exercise suggestions even when a patient visits them for an unrelated issue. My points in this post are not a panacea; they do not take genetic makeup or preexisting conditions into account. They merely offer three reasons for the existence of body fat as objectively and compassionately as I am capable of doing.

If I could implant lessons in your brain to avoid gaining or reduce body fat they would be very simple: 1) lift weights slowly and safely to failure twice per week, and 2) do your research and make sure you’re getting sufficient protein on a daily basis to gain and maintain muscle.

By: Jesse Schmidt

THE SECRET TO LIFELONG WEIGHT LOSS REVEALED!

Thu, 02 Apr 2020 06:45:00 GMT

Here at T.N.T. We have discovered the secret that will permanently allow almost instantaneous weight loss and cure Type two Diabetes. If you had made this incredible discovery, wouldn't you want to share it? Well if you haven't figured it out yet, that's what we do here at T.N.T.. We give away the best information in the world...FOR FREE! I know after just a couple sentences you are already dying to know the secret formula to lifelong weight loss.

You've heard about low-carb, and no carb diets. You've heard about the miracles of intermittent fasting. Well those are just tiny insignificant steps towards the ultimate cure...The answer to this worldwide dilemma of obesity, type two diabetes, metabolic syndrome and to other food-related diseases: STOP EATING!!

Yes, you read that last sentence correctly. It's not a typo. Just don't eat.

With training, practice, dedication, and extreme discipline a person can give up food altogether and live purely off of air and water. To achieve the benefits of this style of living you need to progress through six distinct stages:

Now I did tell you that we were providing this information for free (Which I have above).

But just in case you feel like it' may prove more challenging then it seems, we here at T.N.T. Are here to support you. We have created a one-time only retreat* to beautiful down-town Oakland California. All of the retreat-goers must commit to the six stage process outlined above. If you intend to complete the suggested program we suggest the following preparatory phase: no food or water for three days, and only juice for another four. The “BODY RECOMP Process”, as we have coined it, is in very high demand. Our team is offering this amazing, life altering service (priced at just $1,080 per person) with a fourteen people, cap. Sign up today and don't miss out on the opportunity of a lifetime.

*Due to COVID – 19 all “Retreats” will be held via ZOOM online meetings. We will show a picture of what downtown Oakland looks like so you feel like you are actually there.

CAUTION: Going without water is something that most doctors consider dangerous, but for those genuinely seeking a cure to their body composition challenges, this “initiation” fast is essential to beginning a life where food is optional.

ATTENTION: There will be no doctors present at the retreat, and the only thing remotely resembling medical oversight will be an image of a white box with a red cross called a first-aid kit.

TAKUS's NOTE: APRIL FOOLS!!!!!!!!!!!!!!!!!

P.S. DON’T DO THIS IT’S A JOKE PEOPLE!!

STRENGTH IN A TIME OF CORONA PART THREE: DUMBBELL TRAINING

Wed, 01 Apr 2020 01:38:00 GMT

In part I & II of this series we gave you some simple training options using your Body-Weight as well as Resistance Bands.

In part III we're adding a dumbbell training plan to the mix.

Dumbbells are a great option for at home strength training, especially since many people may already have some dumbbells handy. If so, I'll give you a simple effective workout plan (below). If you don't already own any dumbbells, I'll let you know about options that are available as well as my personal recommendations on what brand to buy.

First let's talk about some advantages of dumbbell strength training.

1. A set of dumbbells doesn’t take up a lot of room, which means you can have a pair at home without a large footprint (that’s assuming you have a set of my recommended dumbbells below). 2. Dumbbells make it easy to add difficulty to a body-weight movement: holding dumbbells while doing lunges, for example. 3. Dumbbells have an added stabilization challenge, although this may initially require more of a learning curve, the largest real advantage to this stability requirement is that it takes less total weight to be challenging than with barbell exercises.. 4. You can scale easily (assuming you have more than one pair). Once the 10 pound weights become too easy, pick up the 15 pound ones! 5. Dumbbells are extremely versatile. In fact anything that can be done with a kettlebell may be done using a dumbbell. Learning dumbbell movements also often requires less skill to master for most people. There are three primary types of dumbbells.

If you already have a set set of adjustable dumbbells, and/or a good set of fixed weight dumbbells, then you are ready to go. If you are in the market for some dumbbells to expand your home training options, I highly recommend that you stick with one of the selectorized styles described below.

My top 3 options for selectorized dumbbells are:

There are many more options out there ( each with advantages and disadvantages ) but from my research, one of these three will probably serve you nicely for many years to come.

Now onto the workout: Today's workout is called a 3 X 3 .

3 X 3 training offers maximum efficiency being comprised of just three basic exercises done for 9 total sets.

The three exercises are: Clean Dead-lift & Shrug (see Taku’s note at the bottom for technique*)

Dumbbell One-Arm Bent Row

Dumbbell Bench Press

The entire routine should take a maximum of 4.5 minutes per exercise and less than 15 minutes total workout time. It may be performed 1-3 times per week. A good starting schedule would be Monday, Wednesday, and Friday. It addresses all of the major muscle groups of the body with the exception of the neck musculature directly. The every other day schedule allows for proper rest and recovery.*

This routine is performed in a circuit to maintain a high and continuous heart rate to maximize cardiovascular involvement. The use of large compound movements allows you to target a variety of muscle groups all at once instead of trying to isolate each group or muscle individually. Each exercise is performed through a full range of motion to maximize flexibility enhancement. All sets are performed to MMF (Momentary Muscular Failure) or until another rep in good form is not possible. All of these efforts together will produce muscular, cardiovascular, and flexibility improvements.

Choose a resistance that allows the performance of 8-15 repetitions until fatigue is reached. Move quickly to the next exercise. Set duration should be in the 45-90 second range. Perform the succeeding 2 circuits with the same resistance as the first and complete as many reps in good form as possible. Over time, use double progression. Always try to do another rep in good form or add a little more resistance. As you can see, even if every set of every exercise takes the entire 90 seconds, you will only be performing 13.5 minutes of actual exercise time. More likely, each succeeding set will be more intense, but shorter duration adding to the exercise effect. Remember to always track your progress to ensure positive adaptations.

TAKU's NOTE: The clean, dead-lift, & shrug is one of my favorite exercises of all time. Here's how to do it: Holding a dumbbell at your sides in each hand, and standing tall, squat down as low as is comfortably possible. As you stand back up to the starting position you finish the movement by shrugging your shoulders, and standing up on your toes, slowly.

*Remember as your strength increases over time, you may need to actually train less often.

Below is an example of 3 X 3 style workout similar to the one I described above. Although it’s not exactly the same, it will provide an example of a real-time 3 x 3 style routine using the SelectTech DB’s mentioned above.

5-Step Coronavirus Immunity Checklist

Mon, 30 Mar 2020 01:03:00 GMT

*Let me say right off the bat I am not a medical doctor. This article offers my opinion on general healthy practices, not for those who have contracted the Covid-19 virus. If you recognize symptoms of Covid-19 please contact a medical professional.

There is a quote that has stuck with me lately from Epictetus, “No matter what happens, it is within my power to turn it to my advantage.” I think this is particularly poignant given the strong possibility that many people around the world are now looking at extended shelter in place mandates.

I find myself frustrated some days I can’t do my normal grocery shopping or see my friends and family face to face. I’ve played out mental apocalyptic scenarios before but generally I was wielding a baseball bat against a horde of zombies, not sitting on the couch all day feeling foggy.

So I developed some daily practices to keep my sanity intact. Most of the time I remember these things, but like any normal human being, sometimes I get out of the habit and need to find my rhythm again. Feel free to develop your own and use mine as a template:

1) Figure out a morning routine. Right now, because I was furloughed, I don’t have a full work day most days so the temptation to sleep in and blow through seasons of The Sopranos is high. So here’s what I do:

2) Exercise. My home routine is strength training once every 3-4 days (one set per exercise to absolute failure) using my own body weight and resistance bands. On non-strength training days I do as many burpees as I can in 5 minutes. I also take one day per week completely off from exercise.

3) Sleep. A good night’s sleep is cliche at this point. REM sleep is where growth hormone gets released. A full night’s sleep helps reset our ghrelin and leptin levels, the hormones that regulate hunger and satiety, respectively.

4) Healthy Food and Hydration. Aim for a nutrient-rich diet and try to minimize fruit sugar, soda, and desserts. Men shoot for 1g of protein per lb. of body weight, women 0.7g/lb. Protein helps build and maintain muscle, which in turn makes us feel strong and energetic. Water intake is simple: drink to thirst. In other words, if your body tells you it’s thirsty, take a drink and don’t worry about hitting a certain number of ounces per day.

5) Connection. Especially if you’re quarantined alone during this time you may feel very isolated. Humans have an innate need for connection and now, in the “Zoom era,” many people have a little extra time to catch up with friends and family. Try initiating a text/call/virtual chat; almost everyone will be grateful to know you care and are thinking about them. Check out the Johann Hari TED Talk below for a fresh take on connection.

These 5 practices are some of the best things you can do for your body and mind short of administering a vaccine or developing antibodies for Covid-19. Do they guarantee you will not contract the virus? No. I can’t promise that and neither can any of the hucksters promoting detox, immuity boosters, etc.

But the Covid-19 pandemic will eventually blow over. I posit that if you take this quarantine time and re-frame it as an opportunity to develop and maintain some new habits, you may just come out on the other side with resilience that will improve almost every area of your life.

By: Jesse Schmidt

STRENGTH IN A TIME OF CORONA PART TWO: RESISTANCE BAND TRAINING

Fri, 27 Mar 2020 02:13:00 GMT

By TAKU

These days many of us are training at home, and need a way to get a decent workout without the luxury of the local gym.

Here at Truth Not Trends, we recognize that you can build strength with a wide variety of resistance devices. Muscle overload can be applied with various tools such as: barbells, dumbbells, machines, manually applied resistance, body weight, resistance bands, etc. Anything that can create high tension* in the muscles can be used.

We consider all the various devices as simply tools in our training toolbox. One of the most effective tools in our toolbox (especially for training at home) are resistance bands. Just as there are things a wrench can do that a hammer can't, there are some things that make resistance bands more desirable than other methods of resistance. At T.N.T. we make sure our trainees learn the fundamentals of effective strength and conditioning training. Then they may pick the particular tool that will meet the need at hand in the most efficient way

Resistance Bands come in several varieties, and various configurations. For our purposes at T.N.T there are essentially two main types of Resistance Bands that we use. These are Bands with Handles ( We like JC Bands) , or “Sports Bands”, which are in one continuous loop (we like Woody Bands).

Here are a few of the advantages of Resistance Bands versus traditional weights or machines for in-home strength training:

1. Low Cost 2. Bands don't take up much room. 3. Bands can't smash your toe if you drop them 4. Bands can provide resistance in any plane of motion. 5. With most band systems you can quickly adjust the resistance level by changing to a heavier band or by shortening or lengthening your grip on a band or even doubling it up. 6. Bands offer a unique strength curve. The further you stretch a band the more resistance a band offers. In most movements your muscles are stronger when the limbs are near full extension. In these movement patterns a resistance band matches your strength curve better than free weights. 7. Resistance bands are portable and may be easily taken on a trip to provide a workout.

There may be other advantages, but these are a few of the most obvious. A good set of bands costs less than most one month gym memberships. They can be stored in your gym bag or hung up when not in use.

One of the coolest benefits is the ability to provide resistance in multiple planes of motion. Whether you have bands that are anchored to something or you hold the band is in each hand, you are able to work virtually any muscle at any angle. The potential applications are only really limited by your imagination.

For the above mentioned reasons (and many more) bands could be the answer to your home training needs.

Below I will introduce a simple pure resistance band workout, created by my friend coach Juan Carlos Santana from IHP . JC (as his friends call him) is one of my long-time mentors and one of the most talented and experienced strength coaches in the fitness industry. His company also happens to produce some of the best resistance bands available. Visit the store at IHP and take advantage of a special discount code created just for us here at T.N.T. Take a look at the awesome resistance bands and when you’re ready to check, out be sure to enter the code “TNT” to claim your discount.

How to Use Resistance Bands to Improve Strength

by Juan Carlos Santana:

The purpose of this is not to suggest that bands are all you need for comprehensive training. It is to provide various exercises we use to train various body movements. You can perform the entire workout or substitute any of these exercises with more traditional exercises. Experiment with this program and don’t be afraid to think outside the box.

5-Minute Warm-up Warming has become an unimportant ritual for many club exercises. However, it may be the most important part of the workout. This warm up is a general warm up in that it does not significantly involve upper body large resistance. But, it will increase core and muscle temperature so that you can go to a more specific warm up if you wish. Here is one of my favorites. Instructions Use a weightlifting belt (or other appropriate method of securing the band to the waist) Attach the band from a low attachment point behind you. This will not only add resistance to forward locomotion, but will add to the pull of gravity. Walk forward to add appropriate resistance Notes: You will be moving in a stationary manner – so use cones or other markers to stay within a safe area. You have to play around with this a bit before you become comfortable with how much resistance to use – be patient. Protocol Stationary Walk for 10 seconds and rest for 10 seconds X 3 – 1 minute Stationary March for 10 seconds and rest for 10 seconds X 3 – 1 minute Stationary Power Skip for 10 seconds and rest for 10 seconds X 3 – 1 minute Stationary Run for 10 seconds and rest for 10 seconds X 6 – 2 minute Notes: Make sure you use high knees and stay on the balls of your feet whenever possible. The more powerful you make these movements, the more they will transfer to your everyday life.

BAND RESISTED FORWARD LUNGES- When working the lower body, lunges are one of my favorite exercises. They are particularly effective at training deceleration and changes in direction. Since the warm-up section focused on going forward, the lunges provide excellent deceleration training.

Instructions Use a weightlifting belt (or other appropriate method of securing the band to the waist) or use handles and hold the resistance with the hands (shown in picture). Attach the band from to a low attachment point in front of you. This will add to the forward momentum and to the pull of gravity. Holding onto the handles, walk back to add appropriate resistance and space for forward lunging. Stand straight and take a long step forward. Keep the body erect and core tight. Land with a full foot and lower your body to a lunge position. Explode back to a standing position. Repeat with other foot.

We perform anywhere from 1-3 sets X 8-15 reps of this exercise within a single workout. Notes: There are several types of lunges you can perform. One of our favorite advanced versions is the reaching lunge. Follow the above instructions but reach forward as you lunge

Standing Pulls – Upper body Standing pulls are an excellent way to work the total body while emphasizing the posterior back musculature. They provide balance and stability training while pulling. In real life we always pull from our feet, therefore, the standing pull is one of the most functional exercises we perform. Instructions Attach the band or pulley to a low or mid attachment point in front of you. We prefer the low orientation since it is the most functional. Holding onto the handles, walk back to add appropriate resistance and space for the pulling motion. Stand straight and keep the body erect and core tight. Keep knees slightly bent and center of gravity lower then normal. Pull the cables or pulley handles to you as if you were doing a cable row. You can use simultaneous or alternating pulling patterns.

We perform anywhere from 1-3 sets X 8-15 reps of this exercise within a single workout. Notes: There are several types of pulls you can perform. You can even add a forward reach to the movement, creating a compound row. With the alternating version, you can add foot pivots to further focus on hip rotation. The single leg version of this exercise is also very challenging.

Standing Push Standing presses are an excellent way to work the total body while emphasizing the pressing or pushing motion. This exercise provides balance and stability training while pushing forward. In real life we usually push from a standing position, therefore, the standing press is very functiona l.

Instructions Attach the band behind you, from a low or mid attachment point. We prefer the mid orientation to emphasize the core and a forward lean position. However, the low orientation is effective for focusing on the pressing movement. Holding onto the handles, walk forward to add appropriate resistance and space for the pressing motion. Stand straight and keep the body erect and core tight. We prefer the staggered stance since it provides more stability to the line of pull. (see picture)Press the Bands handles as if you were doing a bench press. You can also use the alternating pushing pattern, which resembles more a punching action. We perform anywhere from 1-3 sets X 8-15 reps of this exercise within a single workout.

Notes: There are several types of presses you can perform. You can even add a forward step to the movement, creating a thrusting action. The single leg version of this exercise is also very challenging.

Standing Chops Standing Low-Hi Chop are an excellent multi-planar core exercise. This exercise emphasizes the extension mechanism, but with a rotational component. Sports, such as tennis and golf, use portions of this movement – making this exercise very popular with our athletes and recreational sport participants.

Instructions Attach the band to your side, from a low attachment point. Holding onto one handle with both hands, walk away from the point of attachment to add appropriate resistance and space for the extension movement. Stand straight and keep the body erect and core tight. We prefer the parallel stance since it provides more stability to the line of pull. Keep the arms straight and locked out in front of your chest. Rotate and flex down towards the point of the attachment, reaching down to load the body. Use a foot pivot on the outside leg during the downward flexion and rotation. This will allow maximum utilization of the entire body. Rotate and extend away from the point of attachment, keeping your arms locked out and in front of your chest at all times. Pivot on the inside foot as you rotated away from the resistance (see picture). We perform anywhere from 1-3 sets X 8-15 reps of this exercise within a single workout.

Notes: You can also perform the opposite version of this exercise to train rotation and flexion. Use a high orientation of pull and chop downward as you rotate.

Standing ABC Crunch Standing ABC Crunches offer excellent flexion training for the front of the body, while addressing flexibility of the posterior chain. The ABC pattern provides multi-planar training, especially for the hips.

Instructions Attach the band in front of you, from a mid or high attachment point. Holding on the handles, walk away from the point of attachment to add appropriate resistance and space for the crunch movement. Stand straight and keep the body erect and core tight. We prefer the parallel stance since it provides more stability for the rotational patterns of the ABC. Keep the arms straight and locked out in front of you – at shoulder level. Flex down as if performing a crunch while pulling down and in, until the band touches the shoulders. Come back up to the standing position. This is the “C” pattern. For the “A” and “B” patterns, flex down as if performing a crunch while rotating and pivoting the foot on the opposite side of the crunch (see picture). This will bring the bands to the outside of the planted leg. Come back to the standing position and perform to the other side. The foot pivots during the rotation and flexion really target the hips. We perform anywhere from 3-5 sets X 8-15 reps of this exercise within a single workout.

Notes: You can also perform the opposite version of this exercise to train rotation and extension. Use a low point of attachment - pulling and extending as you rotate. Use the same ABC pattern for multi-planar training. Performing this simple workout will allow you to see improvements in the way you feel and move. You can also include some of these exercises into your traditional workouts for added fun and training efficiency. This workout can be performed in succession, in sequence or as a circuit for additional cardiovascular training.

TAKU’s NOTE:* Creating high tension in the muscle fibers and working to momentary muscular failure involves the greatest amount of relative muscle tissue. Effort (working to fatigue) and using good form (controlled movement with no bouncing or jerking) are important here. If in doubt, slow it down and aim for maximum repetitions (safely).

Dr. Shawn Baker Raises The Steaks!

Mon, 23 Mar 2020 21:44:00 GMT

Over the past month I’ve been experimenting with and seeing great results from the carnivore diet. Anyone who knows me will tell you that I’m a constant guinea pig for new diets, but with this one, popularized by Dr. Shawn Baker M.D., I may have found the one that sticks.

The Carnivore Diet sounds extreme to some people. Maybe it’s because we’ve been told by our parents and the government that we need to eat our fruits and veggies before we leave the table. Or maybe the pendulum swinging toward the plant-based movement has influenced our perception about meat being healthy.

Dr. Baker addresses this head on when he asks, “Why is it that every wild animal that eats meat as part of its diet doesn’t suffer from the chronic diseases that modern humans do? How can a food source that is ubiquitous throughout the animal kingdom and has been clearly eaten by humans for millions of years now suddenly be toxic to only humans while every other animal is just fine?”

I can hear the alarm bells going off in your head. “But what about cholesterol? Fiber? Kidney damage from protein overload? Vitamins and minerals for Pete’s sake!!?” According to Dr. Baker, and backed by hundreds of his case studies (Dr. Baker moderates a Facebook group of over 40k carnivore disciples), these concerns pale in comparison to the massive benefits of an all-meat diet.

I want to pause here to point out that a major reason many people have success on diets in general isn’t just because of what they are eating, but also what they aren’t eating. If your diet is a departure from eating fast food, binge drinking, and never skipping dessert, then you can expect good things when you cut all those out.

But the carnivore diet has another significant advantage over other diets: it supports strength building. “Researchers have identified a relationship between strength and health span and life span. A diet high in animal protein supports maintaining and building strength,” says Dr. Baker.

I am a sample size of one and yes, I am also biased as a strength coach, but I can say from my personal experience thus far that this is my favorite diet I have ever experienced.

As a person who has mitigated sugary binges with excessive amounts of exercise, I find my sugar cravings to be all but gone on the carnivore diet. I also find the carnivore diet lends itself naturally to intermittent fasting, as the high amount of protein and healthy fat leads to prolonged satiety. This frees up time because I cook less meals and cooking is simpler in general. Bloating, gas, and eczema symptoms are at an all-time low.

As my mentor Liam “Taku” Bauer likes to say, we each need to make dietary decisions based on our own individual beliefs, needs, and desires. Can a person meet their nutritional needs on a purely plant-based diet? Absolutely. Does it take significantly more time and effort? I would also argue yes, absolutely.

I will continue to do my research about the environmental effects of meat production (which could take up any number of additional blog posts), but after reading The Carnivore Diet , not only do I not view meat as detrimental to our health, I view it as a powerful health food.

By: Jesse Schmidt

Strength In A Time of Corona

Thu, 19 Mar 2020 07:27:00 GMT

You might not know this but the difference between an exercise that builds strength and one that doesn’t is as stark as being under quarantine or not. And when you learn the difference you’ll know when to focus on strength, and when to avoid strength exercises, like avoiding the Covid cough coming from that guy over on aisle 4.

It’s called “positive failure,” and it’s every bit as inspirational as the moniker suggests. What it means is whenever you’re doing an exercise you should try to perform it to the point where you can’t lift the weight anymore.

For example: You do 10 push-ups and after the 10th one you try for an 11th and fail on the positive (lifting portion of the movement).

If you’re not reaching positive failure on your exercises, you’re still doing great. You’re elevating your heart rate and your lungs are working, which is generally good for your health. You’re just not necessarily stimulating any new strength in your body, as Dr. Wayne Westcott told the New York Times and Truth Not Trends in podcast episode #28 .

Then comes the important part: write down the results! For your strength training to be working, you should be measurably stronger each time you workout. So if you failed after your 10th push-up in your last workout, you should be able to get at least 11 the next workout. If you can’t beat your performance from last time, you may need to take more rest between workouts.

Here’s what I recommend starting with:

1) 2x/week workouts with at least 2-3 days’ rest in between. I.e. Mon/Thurs or Tues/Fri.

2) Move slowly while performing your exercises. Think 5 seconds lifting and 5 seconds lowering. Do as many reps as you can until you can’t do any more. Do at least 1 set as hard as you can.

3) Corona Full-Body Strength Program: 1) Wall sit 2) Bulgarian squat 3) Single leg calf raise 4) Push-up 5) Pull-up/row 6) Flutter kick 7) Superwoman

These exercises are designed to be doable at home with no equipment. If you have dumbbells or other equipment around, by all means, add some exercises to the mix!

The row can be tricky to maneuver if you don’t have a pull up bar or any equipment at home so you may need to look for a railing to use ( or check out this row video ). Modify the push-ups by doing them from your knees or doing negatives to failure (lowering yourself to the ground and using your knees to climb back up).

Have fun (and be safe) with this and remember the wise words of Muhammad Ali who said, “I only start counting when it starts hurting because those are the only ones that count.”

Note: For more great strength training info check out the TNT website and subscribe to the Truth Not Trends podcast on any major podcast platform!

ADVANCED OVERLOAD TRAINING

Mon, 18 Nov 2019 21:46:00 GMT

In this weeks episode #57 we discuss Advanced Overload Training or AOT. Listen in as we discuss some of our favorite methods such as J-Reps, Drop sets, Forced Reps, and more. These methods are some of the tools we use to add intensity and variety to the training programs of our more experienced clients.

J-REPS: Johnston Rep Method, also known as J-Reps or Zone Training. J-Reps is a METHOD designed to create rep schemes based on tackling an exercise in sections based on the movements strength curve, to create greater inroads, as well as more contractions per unit of time. In the above video you can see our friend Mike Lipowski from PURE PHYSIQUE performing Neutral Wide Grip Pull-downs, performed in Zone Training Thirds

DROP SETS: Drop sets are essentially a technique where you perform an exercise with controlled reps to failure, and then drop (reduce) the weight and continue for more reps until you reach failure again. Drop sets are often performed for one or two more sets after the initial failure point.

PRE-EXHAUSTION: With pre-exhaust training, you perform an isolation exercise for a moderate to high number of reps before switching immediately to a compound movement for the same muscle group.

FORCED REPS: To execute this technique properly, choose a weight that will allow you to complete 6-12 reps. After you reach failure, you’ll perform 1-2 more reps with light assistance from a partner through the concentric range, and a slow, unassisted eccentric.

12 + 3: The 12+3 Technique was the cornerstone of The Body Contract Workout . This program was written by Dan Duchaine , and featured in the February 1996 issue of Muscle Media 2000.

For this technique, perform a standard set of 12 reps with a quick but controlled tempo. Immediately after rep 12, increase the weight and perform three slow eccentric only reps. Shoot for a five count. For speed and efficiency, it would be best to have 1-2 training partners assist with adding the weights to barbell exercises.

The +3 are not forced reps. Don’t struggle through the concentric portion of the range. Your partner should be doing most of the work.

TAKU’s NOTE: The above methods are just some of the AOT concepts that we have in our toolbox. Listen in on episode #57 to learn about all of these, and to take advantage of our special secret gift offer!!

WE’VE BEEN BUSY…

Fri, 15 Nov 2019 19:48:00 GMT

Hey everyone out there in T.N.T. Land... We have been hard at work making new content for you to enjoy. With this being said, please take a moment to listen to our most recent episodes.

Episode #54: featuring IHRSA Board Member, and former red Power Ranger, Chris Stevenson. Along with being an IHRSA board member, Chris is the owner of Stevenson Fitness in Oak Park, CA . Chris is an expert on customer engagement, member experience, and changing lives in the fitness industry.

Episode #55: Stars our guest Bill Piche. Bill is the owner, founder and moderator of Cyberpump, a high intensity-based website with resources for trainees of all skill levels and backgrounds.

Our most recent episode #56 launched this past Monday and features our friend Coach Frank Savino. Frank Savino is the owner of Gridiron Inc. in Mineola, NY. Gridiron specializes in strength and conditioning training for all levels of fitness.

Join us as Frank discusses his philosophy of working intensely, utilizing many styles of training from high Intensity, power-lifting and strength athletics, which allows the Gridiron trainers to provide their clients with safe, efficient, and effective workouts.

TAKU’s NOTE: As you can see we’ve been hard at work bringing you some great new guests and informative discussions. Stay tuned as Jesse and I continue to bring you even more great content in the near future.

RIDE THE “ZIPLINE TO SUCCESS”

Mon, 21 Oct 2019 18:21:00 GMT

Ready to ride the Zipline to Success? This week in episode #53 we bring you marketing expert Claudia Newcorn. Claudia Newcorn, MBA, is an award-winning strategic marketing consultant and author of the Amazon Best Selling book, Zipline to Success: Fast-Track Marketing Strategies to Accelerate Your Sales & Profits, winner of Best Business Book category at the San Francisco Book Festival.

As President of Acorn Enterprises consulting, Claudia has worked with hundreds of clients nationwide, from entrepreneurs and mid-sized firms to large corporations and non-profits. She developed the Zipline system that reveals big company marketing secrets to help company owners, managers and their teams rise above obstacles and achieve their business goals, all while enjoying the ride.

Claudia earned her BA from Wellesley College and MBA from the D'Amore Kim School of Business at Northeastern University, and taught marketing at St. Mary’s College in California. In recognition for her consulting excellence, she received Central California Small Business Development Center (SBDC) Impact Award in 2016, 2017 and 2019, and the 2018 America’s SBDC National "State Star" Award. (ZiplineToSuccess.com)

TAKU’s NOTE: Join us this week as we get to chat with a world class marketing expert. This conversation is filled with solid gold nuggets of useful, information for both new and existing businesses.

NEW ELEMENT TRAINING = Strength training for lifelong health

Wed, 16 Oct 2019 21:10:00 GMT

This week in episode #52 we are excited to bring you our guest Andrei Yakovenko. Andrei is the founder and lead coach of New Element Training in Toronto, Canada. At New Element Training they center their approach around three key components: technique, intensity, and consistency.

The New Element Training environment is designed to be distraction-free: there are no mirrored walls, no pounding music, no split television screens. An essential part of their training protocol is to stay fully focused on the physical work being done over the entire 30-minute session. It is a way of harnessing the power of one’s mind in the transformation of the body by paying attention, by maintaining perfect form to optimize your efforts, and by using precise, controlled movements to keep your body safe. Producing the all-out effort required to access and fatigue the targeted muscles in each exercise takes intense concentration.

The New Element approach translates cutting edge academic research into a practical, time-efficient, safe mode of exercise that produces results … fast.

TAKU’s NOTE: Jesse and I really enjoyed our time speaking with Andrei. He is a very thoughtful coach who has truly created a unique training environment and experience for his clients at New Element.

P.S. Check out Coach Andrei in action doing a two-minute Chin-Up!!

VERTEX FITNESS

Mon, 07 Oct 2019 19:36:00 GMT

We’re Back!!

In this week’s podcast episode #51 we are honored to have with us strength coach and fitness entrepreneur Dwayne Wimmer. Excited to bring a new concept about personal training to the people of Philadelphia’s Main Line , Dwayne founded Vertex Fitness Personal Training Studio. Dwayne has owned and operated his award-winning personal training studio since 2001.

Dwayne graduated from Missouri Western State University with a physical education degree and an emphasis in coaching. He is proud to say he walked onto the football team as a wide receiver and earned a starting position, for 3 years, as an offensive lineman at center. After his football career, while completing his degree, he was hired as a student football coach. He was the coach for running backs, tight ends and the offensive line. After graduating from MWSU, he went on to coach as a graduate assistant at East Stroudsburg University where he was in charge of the running backs.

In the late 1990’s Dwayne accepted an assistant strength & conditioning coach at Villanova University where he worked with male and female varsity athletics such as former Villanova Wildcat & Philadelphia Eagles running back Brian Westbrook.

TAKU’s NOTE: Join us with this week’s guest Dwayne Wimmer as we discuss various interesting topics such as exercise vs “exertainment,” proper programming, and making the fitness field a true profession.

FOOD FOR THOUGHT: THE CASE FOR SLOW STRENGTH-TRAINING TECHNIQUE

Tue, 17 Sep 2019 20:35:00 GMT

By Wayne L. Westcott, PhD

Slow weight-training technique vs. Fast weight-training technique has become a lively subject of debate among strength and conditioning coaches. My experience as a strength coach and a researcher has put me in the "slow" lane. I believe that slow weight-training technique is both more productive (in terms of improving muscle strength) and less destructive (safer).

Six solid reasons can be offered in support of this hypothesis: Factor One: More Muscle Tension

Slow weight training produces a longer period of continuous muscle tension. First, slow weight lifting provides a longer period of muscle tension during the concentric phase of the movement. Second, slow weight lowering provides a longer period of muscle tension during the eccentric phase of the movement. For example, a fast-paced one-second up and one-second down training cadence requires only 20 seconds of continuous muscle tension to complete 10 repetitions. On the other hand, a slow-paced two seconds up and four seconds down training cadence requires 60 seconds of continuous muscle tension to complete 10 repetitions. Given the same weight-load, both methods accomplish the same amount of work. However, the slow technique demands much more muscle effort--and muscle effort is the key to muscle development. Factor Two: More Muscle Force

Cybex isokinetic evaluations of maximum muscle strength invariably reveal that more muscle force is produced at slow speeds than at fast speeds. There is an inverse relationship between movement speed and muscle force. The maximum muscle force produced at 0 degrees per second is greater than the maximum muscle force produced at 120 degrees per second. Likewise, the maximum muscle force produced at 120 degrees per second is greater than the maximum muscle force produced at 180 degrees per second. Because muscle force decreases as movement speed increases, fast weight training appears to be counterproductive with respect to maximum strength development.

Factor Three: More Muscle Fibers

The two basic components of muscle force production are the number of muscle fibers activated and the firing rate of the motor nerve impulses. Muscle force can be increased by activating more muscle fibers, speeding up the firing rate, or both. Because the firing rate of motor nerve impulses at slow speeds isn't as fast as it is at fast speeds, the greater muscle force produced at slow speeds is apparently due to greater recruitment of muscle fibers. It should be noted that the selective recruitment of fast-twitch and slow-twitch muscle fibers does not seem to occur at fast speeds or slow speeds. Research findings by Lesmes, Benham, Costill, and Fink (1983) indicate that both muscle fiber types are actively recruited during maximal muscular contractions, regardless of the movement speed. Although the mechanism isn't fully understood, it is logical to assume that more muscle force can be produced at slow speeds because more muscle fibers can be activated. Factor Four: More Muscle Power

According to the Power Formula, Power is equal to Muscle Force multiplied by the Distance of force application, divided by the Time of force application. Power can be increased by increasing the distance of force application, but strength training has little influence on this factor. The distance of force application can best be increased by better technique, more flexibility, and increased range of movement. Power can be increased by decreasing the time of force application, but strength training has little influence on this factor. The time of force application is basically a matter of nerve-impulse facilitation. In other words, movement speed is largely determined by how efficiently the motor-nerve impulses are transmitted from the central nervous system to the muscle fibers. Power can be increased by increasing the muscle force. Strength training has great influence on this factor. Some coaches believe that fast weight training is more effective for developing power. It isn't. Fast weight training requires relatively light weight-loads, whereas near maximum resistance is essential for maximum force production (Westcott, 1983). One can lift light weight-loads quickly or heavy weight-loads slowly, but one cannot lift heavy loads quickly. Muscle force can be best increased by using relatively heavy weight-loads and slow training technique. Because more muscle force means more muscle power, slow weight training should be the preferred method for improving muscle power.

Factor Five: Less Tissue Trauma

As previously discussed under the power section, speed is essential in any power event such as football. However, almost all power actions are performed with body-weight (jumping, diving, and tackling) or with relatively light implements (e.g. weight of pads & equipment) Power events performed with heavy resistance (e.g., clean and jerk) place great stress on joint structures, thus increasing the risk of tissue trauma. The faster one accelerates an object, the greater the initial stress on the involved tendons, ligaments, and muscle fascia. For example, consider attaching a rope from a tow truck to a disabled car. The faster the tow truck accelerates, the greater the stress on the connecting rope and the greater the probability of breaking the rope. Similarly, the faster one decelerates an object, the greater the terminal stress on the involved tendons, ligaments, and muscle fascia. For example, the faster the speed of the tow truck, the greater the difficulty of controlling the disabled car upon stopping quickly. Slow lifting movements accomplish the same amount of work as fast lifting movements by means of continuous and controlled force application. However, slow weight training produces less tissue trauma at the start and finish of the exercise movement and is therefore less likely to produce training injuries. For this reason alone, slow weight training should be the preferred technique for athletic conditioning programs.

Factor Six: Less Momentum

Momentum plays a part in virtually all weight training exercises. The faster the lifting movement, the more momentum that is developed. The slower the lifting movement, the less momentum that is developed. It is important to understand that as the momentum component increases, the muscle force component decreases. By developing momentum, one can lift heavier weight-loads with less sustained muscle effort. There are many means of developing momentum. The most common technique involves the use of assisting muscle groups to begin the lifting movement. Example: using back muscles and trunk movement to initiate barbell curls. Although heavier weight-loads can be used, the target muscle group (biceps) actually receives less training stimulus due to the momentum factor. Another example of momentum-assisted weight lifting is bouncing the bar off the chest during the bench press exercise. In addition to the high injury potential, this careless use of momentum reduces the training effect on the target muscle groups (chest, shoulders, triceps). While momentum certainly has its place in sporting events, it should play a minor role in weight training programs. Momentum-assisted lifting gives the appearance of greater muscle strength, but

it actually decreases demands on the target muscle groups and increases stress on the joint structures.

References:

Lesmes, G. R., D. W. Benham, D. L. Costill, and W. J. Fink. (1983). Glycogen utilization in fast and slow twitch muscle fibers during maximal isokinetic exercise. Annals of Sports Medicine 1: 105-108. Westcott, L. (1983). Strength Fitness: Physiological Principles and Training Techniques. Boston: Allyn and Bacon.

TAKU’s NOTE: This week I offer yet another excellent article from my friend and mentor Dr Wayne Westcott .

FOOD FOR THOUGHT: Instability Training Good or Bad?

Mon, 01 Jul 2019 21:06:00 GMT

I was checking out some fitness columns and I came across an interesting article published in the Washington Post on instability training, or training on unstable surfaces like a physioball (swissball) or a BOSU.

Now, everyone is entitled to their own opinions on things, but mis-information is not an opinion…it’s just plain wrong.

The article went on to talk about how instability training is effective for training other areas of the body (which isn’t entirely untrue…but there’s more to it than that). Basically, the premise is that training on an unstable surface forces you to use more muscles in the body to stabilize the movement. Exercises like “Stability Ball Bench Press” and “Stability Ball Bench Press with Feet Elevated on an Inverted BOSU” were discussed. Seriously, how ridiculous does that sound?

Here are some pictures from the article so you can have a visual reference. Please, click on these photos and seriously try to comprehend how foolish it is to do something like this. By the way, the photo credit should go to NSCA but it was incorrectly referenced in the article as the NCSA, as shown on the picture. Another one of my gripes with the overall article content.

–

By lying on a physioball, you truly are creating an unstable surface. You will have to balance by activating other muscles in the body. But the muscular activation will in no way compensate for the decreased weight you’ll have to use OR the risk involved with an exercise like this. Additionally, it’s almost impossible for you to do these exercises on your own. You must have a partner to give you the bar and take it from you when you’re done.

Here’s some basic physics for you. The farther from your body the weight is, the more unstable you’ll be. Conversely, the closer the weight, the more stable you become. But, the closer the weight is to the chest, the more difficult it becomes to press and the greater the chance of “sticking” or hitting a point in the range of motion where you can’t effectively move the weight up. If that happens, you’ll most certainly need the help of a spotter. Worst yet, you may need to “dump” the weight. In that situation, you can’t just push the bar off of you as you could on a stable bench. If you do, the ball shoots out to one side, you hit the floor and the weight gets a nice soft landing on your head or torso. The chance of that happening anyway is also a factor. Oh yeah, the ball could burst too. Yes, they’re built to endure a lot of compression, but you won’t have that issue with a bench at all.

Now lets look at the second picture. Inverting a BOSU and placing your feet on it will only make you MORE UNSTABLE and not in a good way. Adding the increased instability to the equation will in no way make the exercise more beneficial! This is, unfortunately, a huge misconception in the fitness industry. It’s an industry that thrives on evolution and industry leaders and gurus are constantly looking for the next best thing. Unfortunately, movements like the ones above are the result of that quest.

Bottom line: Don’t get sucked into thinking instability training will aid your overall training or progression. Physioballs have their place, but it’s not underneath you while you’re pressing a weight. As for standing on a BOSU and lifting weight, all that will make you better at is standing on a BOSU. It won’t carry over to your athletic prowess. Additionally, strength gains will be drastically limited since the very nature of instability training requires you to work with a lesser load.

Conclusion: Training on unstable surfaces has it’s place, but instability training is, for the most part, a waste of time when it’s performed as detailed above. Use your head and think about what you’re doing. If it seems ridiculous, it probably is. If you truly want to get stronger, just stick with the fundamentals. If you’re an athlete, work the skill sets of your sport, while developing strength in the gym. The two together will be much more beneficial than trying to stand on a ball.

On a side note, one individual who posted a comment on the article from the Washington Post said it best: “…one legged dumbbell rows will not make you a better athlete….these implements and adaptations only give the notion that we are doing something “functional” and “lifelike,” when in reality it is simply taking a non-functional movement and making it awkward. One would be better off doing heavy rows and heavy bench presses than light rows on a BOSU ball or bench presses on a swiss ball.”

Food for thought.

Until next time, keep training hard! T.N.T.

SUPER SUMMER PROTEIN SHAKES-

Sun, 23 Jun 2019 00:54:00 GMT

I am a fan of protein shakes. I have one almost every day. People often ask for good recipes, so here are just a few of my favorites. The secret to any recipe is to tweak it until it suits you. Some like thicker, some prefer thinner. Keep playing with the ingredients until you make it your own.

O.J. Protein Smoothie:

Combine the following ingredients in a high-speed blender:

1/2 cup Orange juice

1 Orange (peeled)

3/4 cup water and/or ice

2-1/2 tbsp Almonds sliced/or 1 tbsp flax oil

30-40 grams Whey Protein

*Blend on High until smooth

**Add additional water to reach desired consistency

Blueberries Protein Smoothie:

Combine the following ingredients in a high-speed blender:

1-1/2 cups blueberries

1/2-cup water and/or ice

30-40 grams Whey protein

2-1/2 tbsp Almonds sliced or 1 tbsp flax oil

*Blend on High until smooth

**Add additional water to reach desired consistency

Mixed Berry “Super-Nutrition” Protein Smoothie:

Combine the following ingredients in a high-speed blender:

• 10 oz. of plain whole milk yogurt, kefir or coconut milk/cream

• 1-2 raw high omega-3 whole eggs (optional)

• 1 Tbsp. of extra virgin coconut oil

• 1 Tbsp. of flaxseed or hempseed oil

• 1-2 Tbsps. unheated honey

• 1-2 scoops (1/4-1/2 cup). protein powder (optional)

• 1-2 cups of fresh or frozen mixed-berries (blackberries, raspberries, strawberries, blueberries)

*Blend on high until smooth

**Add additional water to reach desired consistency

Properly prepared, this Mixed-Berry Protein smoothie is an extraordinary source of easy-to-absorb nutrition. It contains large amounts of “live” enzymes, probiotics (vitally important “live” proteins), and a full spectrum of essential fatty acids.

Smoothies should be consumed immediately or refrigerated for up to 24 hours. If frozen in ice cube trays with a toothpick inserted into each cube, smoothies can make for a great frozen dessert.

Feel free to play around with different berry combinations. You might find something you really like.

Send us an email with your best creation. We’ll post it in a future article and make sure you get credit for it!

Happy blending!

TAKU’s NOTE: Friday June 21st was the official start of summer. With the longer days, outdoor fun, and body-surfing in mind…I offer these Super Summer Protein Smoothies. Try them out and let me know what you think. Better yet, send me your favorite recipe and I’ll post it here on the T.N.T. Blog!!

The Science of Strength:

Mon, 17 Jun 2019 21:16:00 GMT

The Science of Strength

As easy as 1 – 2 – 3

1. Progression: Making the workout or exercise more challenging over time. This could be adding weight to strength exercises, or running faster or longer with cardiovascular training. Either way if you are not challenging your body no improvement will happen.

2. Overload: Is when the body is challenged through intense exercise and the muscles are worked past their current capacities. This training “environment” is what sets the scene for improvement.

3. Recovery: After the muscles have been overloaded they need time to adapt and get stronger. This process takes between 48* - 96 hours +.

So the science of getting stronger is as follows:

1. Train as hard as you can on each exercise to make sure overload takes place.

2. Allow the body to rest and recover. You can’t rush improvement.

3. When you return to the weight room try to add weight or repetitions to each exercise.

The science of getting stronger is easy to understand. It is the application that is challenging. There are no secret routines or special exercises, just simple things that need to be done a certain way, for an extended period of time.

Train Hard!

TAKU

(*minimum recovery period for athletes with optimal recovery ability).

FOOD FOR THOUGHT: What does research suggest?

Mon, 10 Jun 2019 20:57:00 GMT

In 2004, Dave Smith and Stewart Bruce-Low of the Department of Sport and Exercise Sciences at the University of Liverpool in England began to investigate High-Intensity vs . High Volume strength training - examining the parameters of sets, repetitions, training frequency, duration, intensity and speed of movement. In December of that year they published an article in the Journal of the American Society of Exercise Physiologists titled:

“Strength Training Methods and the Work of Arthur Jones.”

The research duo examined twenty studies that explored speed of movement during exercise and arrived at two outcomes: ONE, that slow training was superior to explosive training (for strength and power); and TWO, that there was no significant difference between slow and fast speeds. In four studies, they identified and exposed the serious risk of injury from explosive training. “It appears that Jones’ recommendation,” they concluded, “that slow, controlled weight training is all that is necessary to enhance both muscular strength and power is correct.”

In their investigation, explosive training produced, at best, a similar result - and at worst, an inferior result - to that of slow, controlled exercise . . . with one major difference: explosive training embodied an elevated risk of injury. High-risk exercise with no added benefit makes about as much sense as hitting your head against a wall to prepare for the impact forces experienced in an American football game.

Despite clear facts to the contrary, advocates of explosive training continue to preach their unique version of physiology, and cite research to support their claims, that:

The second claim has been critically challenged, if not negated, by the research of Smith and Bruce-Low. Which leaves us with the first claim, that muscle fibers are preferentially activated by speed of movement.

In support of that premise, Dr. Ralph N. Carpinelli, Human Performance Laboratory at Adelphi University in Garden City, New York made an exhaustive review of the scientific literature on the subject and reported his findings in the Journal of Exercise Science and Fitness , volume 6, number 2, 2008.

Carpinelli’s analysis of muscle-fiber recruitment revolved around the Size principle, in his words,

“ perhaps the most supported principle in neurophysiology .”

TAKU’s NOTES: After our first 50 episodes we’re taking a short break, as we get ready to produce even more awesome content for our T.N.T. listeners. With that in mind, this week’s article features some interesting information in support of Effort-Based strength training with regards to the work of NAUTILUS inventor Arthur Jones.

50 AND COUNTING!!!

Tue, 04 Jun 2019 17:27:00 GMT

This week marks our 50th podcast episode!

In honor of this week’s podcast episode #50 we are excited to once again be joined by our friend, and fellow evidence-based exercise specialist Patty Durell from Rock Solid Fitness. Patty was kind enough to take some time from her very busy schedule to visit with us, and chat about where we are, where we’ve been, and where we want to go.

Join Jesse, Liam, and Patty Durell as we discuss things we have learned during our first 50 episodes such as how we stay fresh and focused, things we have learned from some of our amazing guests, how we maintain our work/friendship relationship as we move our business forward, and what we are looking forward to as we expand our presence into the social media world and beyond.

Jesse and I would like to thank all of our listeners out there, and invite you to reach out to us anytime with questions. We are here to help you. Let us know what type of content you would like to hear more of. Who would you like us to have on our show as a guest? What topics do you want us to dig into a little deeper?

Drop us a line at contact@truthnottrendspodcast.com

We are ready to help you with all your fitness needs!

Get ready to embrace an active lifestyle that you’ll love.

Mon, 27 May 2019 23:45:00 GMT

In this week’s podcast #49 we are joined by Dr. Michelle Segar . Dr Segar is a motivational scientist, and leads the Sport, Health, and Activity Research and Policy (SHARP) Center at the University of Michigan.

Michelle's primary mission is to help people who have struggled to stay motivated as well as the professionals who work with them.

Her book No Sweat translates years of research on exercise and motivation into a simple four-point program that will empower you to break the cycle of exercise failure once and for all.

You’ll discover why you should forget about willpower and stop gritting your teeth through workouts you hate. Instead, you’ll become motivated from the inside out and start to crave physical activity. You’ll be hooked!

Practical, proven, and loaded with inspiring stories, No Sweat makes getting fit easier and more fun than you ever imagined.

TAKU’s NOTE: T.N.T. and Dr. Segar agree that there is real value, and health benefits from behaviors like obtaining enough quality sleep and embracing an active lifestyle. Her research suggests that people are more likely to sustain health behaviors if they understand that they are essential to their daily lives. So stop looking for that perfect parking space…A little extra walking will do you some good.

Multi-Directional Resistance Systems

Mon, 20 May 2019 20:33:00 GMT

In this week’s podcast episode #48 we are thrilled to bring you our conversation with Jeff Casebolt PhD. Jeff is an instructor at West Texas A&M University.

Jeff has been actively involved in the fitness industry since 1991, working as a personal trainer, strength and conditioning coach, and corporate fitness coordinator.

Along with his teaching and research, Jeff is also Director of Biomechanical Research for Dynavec Multi-Directional Resistance Systems. Dynavec has developed several amazing machines that allow the user to simultaneously provide meaningful resistance against muscular actions across several planes of motion. The jewel in the crown of the Dynavec line is the Gluteator.

This multi-directional vectoring allows for a more complete stimulus as well as helping support the development of more injury resistant athletes.

Although Jeff has a strong connection to working with athletic populations, the Dynavec machines are effective for fitness participants at all levels.

His research interests include increasing function with strength training across all ages, lower body power development, injury mechanisms, and fall prevention among the elderly.

Jeff knows that with regards to fall prevention in the senior population, the safest most efficient, and effective way to effect positive change is through the application of evidence-based strength training protocols.

TAKU’s NOTE: I was very fortunate while at the REC 2019 to have the opportunity to meet both Jeff Casebolt and, Kent Fulks: designer, creator, and mad-scientist behind the Dynavec Gluteator. If your gym doesn’t have a Gluteator…You better get one NOW!!

PERSONAL TRAINING TAKEN TO ANOTHER LEVEL

Mon, 13 May 2019 16:04:00 GMT

In this week's Podcast #47, we are joined by one of Canada's top strength coaches, Michael Petrella.

Michael is the owner and head trainer at STG Strength and Power . To date Michael has opened and expanded through 5 facilities over the past 12 plus years. Michael is the current recipient of the coveted R.E.C. “Envy Award,” earned for his current training location, which is regarded by many as one of the finest and best equipped private gyms in the world. Michael works one-on-one with clients, who range from young teens to 70 and 80 year olds.

Michael holds several high-level certifications including being a MEDX /HIT/Arthur Jones certified personal trainer with the I.A.R.T. and a Certified Master Trainer with S.P.A.R.T.A.

Michael’s achievements include being recognized by the World Head of Family Sokeship Council for having the “Most Innovative Training Program” and being published in Fitness Science Annual and RescindX’s Strength from the Shadows magazine.

Michael and his team at STG are known for working with competitive power lifters. They have trained two clients to WPC/AWPC World Championships in powerlifting and the powerlifting team has achieved over 50 world records that are recognized in 4 different powerlifting organizations – the WPC, RPS, 100% Raw, and IPA.

TAKU’s NOTE: Jesse and I were lucky enough to meet Michael Petrella and other members of the STG Team at the 2019 Resistance Exercise Conference in Minnesota. We are both looking forward to having the opportunity of visiting Michael and his team to explore all of the amazing machines, and strength training tools he has amassed at STG.

HERE AND NOW, BREATH AND RELAX

Mon, 06 May 2019 20:07:00 GMT

In this week’s podcast episode # 46 we are joined by my friend Dan Millman .

Dan is a renowned spiritual teacher and writer. Drawing on his experience as a National and World-champion athlete , university coach, college professor, martial arts teacher and family man, Dan says that we must live on purpose (rather than at random), and embrace both reason and faith. “Reason provides clear goals,” he says, “While faith teaches us to trust the process of our lives.”

written seventeen books

When he was a gymnast, he discovered he loved teaching even more than learning because no matter what he learned, no matter how he improved himself, only one person benefited. But, if he could share some things he learned in a way that was clear, that other people could really understand, then that excited him.

While watching athletes Dan discovered that there were certain qualities that made more talented athletes in terms of being able to learn quicker, and at a higher level. His theories were successful in training a top U.S. Olympian at Stanford University while coaching the gymnastics team there.

Further refining his process, Dan wrote the book now known as Body Mind Mastery . Body Mind Mastery includes chapters on developing mental, emotional, and physical talent; practical chapters on training, competition, and the evolution of athletics; and Dan’s exploration of natural laws that govern mental and physical training. It examines the psychology behind the search for athletic excellence, and shows anyone how to improve skills, accelerate learning, and unleash athletic potential. The skills it teaches are applicable in sports and daily life — transforming training into a path of personal growth and discovery.

TAKU’s NOTE: Like many, I first encountered Dan’s work when I read his book The Way Of The Peaceful Warrior back in the early 1990’s. Several years later we met for the first time, and slowly forged a lasting friendship. “The Peaceful Warrior's Way”, is expressed fully in Dan’s books and lectures. I highly recommend you explore them all.

visit our online training page

On-Demand Strength Training

Mon, 29 Apr 2019 21:39:00 GMT

In this week’s podcast episode #45 we are very excited to have as our guest, Richard J. Wolff, RD , LDN

Richard has dedicated his life to helping people live well. He earned a degree in nutritional sciences from the College of Health and Human Sciences at Northern Illinois University and has taught at one of America’s top 100 hospitals. As a registered dietitian and licensed nutritionist, Richard serves on the Health and Wellness Advisory Board at Northern Illinois University and is an adjunct faculty in the graduate school of nutrition. Richard completed an internship in medical nutrition therapy at Northwestern Memorial Hospital, Chicago, IL.

After 21 years in the fitness business with his brothers Richard founded MEDFITNESS in 2009. MEDFITNESS is a strength training studio that specializes in efficient, evidence-based personal training. Their core focus is On-Demand Strength Training (TM). A training system they developed that provides personal training without appointments or high prices. They supervise over 1000 strength workouts per month and have been featured in Club Industry and Neighbors Magazines for their innovative approach to strength training. Their core purpose is to make life better with innovative strength training programs.

Here are the six things that support the execution and management of the MEDFITNESS On-Demand Strength Training™ system. 1.Simple Workouts: They have several workouts that clients rotate between, making it simple to move clients from exercise to exercise. This allows the trainer to focus on what matters most – coaching! 2. Standardized Training: They use a standard repetition cadence, and range. This makes it easier for one trainer to move between clients, and provide relevant coaching.

3. Scheduled Shifts: This type of training can be offered within a limited time range, and on certain days of the week. For example, you could begin by offering on-demand training on Monday and Thursday from 8 AM to 12 PM, then add more shifts as enrollment increases. 4. Coaching Formula: They have created a Coaching Formula that combines one-on-one and group coaching to effectively coach every client on every exercise. 5. Weekly Accountability: At the end of each workout, they verbally confirm the next workout date, and make phone calls to clients who drop below attendance standards every 14 days. 6. Progress Reports: They provide clients printed Progress Reports that measures progression against goals set at the beginning of the program.

TAKU’s NOTE: Richard Wolf of MEDFITNESS has been in the strength training business for over 30 years. He produces some great content on his YouTube Channel (check out the video below for a sample). Jesse and I were lucky enough to meet Richard at the the 2019 R.E.C. If you’re in the Chicago area I highly recommend that you stop in for a workout.

AVENGERS ENDGAME: SUPER SMOOTHIE

Fri, 26 Apr 2019 21:55:00 GMT

Well, the AVENGERS ENDGAME just hit the theaters today, and I must say I enjoyed it. In honor of Earths Mightiest Hero’s, I offer the AVENGERS ENDGAME SUPER SMOOTHIE!

Just like the movie…This thing is packed with SUPER-goodness and is a delicious Post-Workout meal replacement.

¼ cup dry oatmeal (I use organic) 1 TBSP Walnuts (I use organic, raw) 1 medium banana (I use organic) ½ cup blueberries (I use organic) ½ cup strawberries (I use organic) 1 cup non-fat milk (I use organic) 2 scoops protein (I use un-flavored whey concentrate)

Place dry oatmeal in blender and grind until fine. Add all other ingredients and blend on high for 30 seconds. Add ice and or water for consistency (I like mine thinner).

NUTRITION INFORMATION: (approximate values)

Carbohydrates 57% = 3 servings of fruit Protein 34% = 2.5 servings Fat 9% = 1 gram saturated

Calories approximately 600

Potassium 1154 mg / Vitamin C 64 mg / Fiber 10 grams

When you feel you need to recover from an Earth-Shaking battle to save the universe, or a tough H.I.T. strength session…Enjoy the AVENGERS ENDGAME SUPER SMOOTHIE!

BOOM!!!

TAKU

NO BULL STRENGTH & PERFORMANCE

Mon, 22 Apr 2019 20:43:00 GMT

Strength Coach Erik McKay opened NO BULL Strength & Performance in 2010 knowing that most people do not strength train consistently for one or more of these reasons:

Inexperience

Intimidation

Fear of Injury

Available time

Lack of results with previous programs

At NO BULL Strength and Performance, you are coached through every minute of every workout. Whether you are lifting one-on-one or taking classes, you will get a full workout in only 30-minutes. The workouts are short yet intense, but made for any motivated individual regardless of their current fitness level.

The intention is to provide clients with challenging workouts that allow them to reach their personal fitness goals safely and with less time spent training than they may have imagined.

NO BULL Strength and Performance is not simply a workout studio or a gym. NO BULL is a commitment, a lifestyle, an attitude…a place of change, hard work and FUN. When you Commit to NO BULL in your LIFE, Erik commits to help provide EXACTLY that…from improved strength, nutrition, and mindset he cuts away the gimmicks and fads to bring you strictly NO BULL!!

Coach McKay knows a great strength training program is vital to everyone’s health and fitness goals. It is the missing ingredient for most active people. Getting results from strength training requires these 3 things:

 Lifting weights consistently, 2+ times/week.

 Training hard, activating as much muscle as you can each session.

 Protect and Develop

TAKU's NOTE: Join us for podcast episode #44 as we speak with Coach Erik McKay about such topics as the benefits of Head and Neck training, Mindset training, exercise and brain function, the benefits of resistance training, and more.…

Listener’s questions

Mon, 15 Apr 2019 14:24:00 GMT

Every week we get bombarded by questions from all over the world. Below is an example of just a few of the questions we get asked on a regular basis.

Q: Will taking a ballet class improve my footwork for boxing?

A: Taking dance classes (no matter what kind) will not make a difference in how well you box. Your time would be much better spent working on boxing specific footwork. shadow boxing, sparring etc.

To be helpful in improving sports performance, movement patterns need to be specific. Boxing has a specific kind of movement. There are no degrees of specificity. Either something is specific or it is not. Specific means explicit, particular, or definite not sort of or similar to.

Choosing dissimilar activities in hopes that they may improve performance in a totally different sport, is a mistake many coaches and athletes make. The only real possible benefits to taking ballet class are:

1. You may become a better dancer (in this case a better ballet dancer)

2. You may gain a placebo effect feeling that as you notice improvement in one area (dance) you will feel it must be having a positive carry over to another area (boxing).

3. You may find that you actually prefer wearing tights and leaping through the air more than getting punched in the face.

So in closing, unless you have a burning desire to become good / better at ballet, concentrate on boxing.

Q: Can strength training improve an athlete’s quickness?

A: Quickness is a product of many factors, including but not limited to: (1) the amount of muscle on the body (2) the amount of body fat (3) the lean muscle mass to total body weight ratio (4) skill level of the individual in question (5) bodily proportions (6) motivation.

One of the easiest ways to accelerate the development of quickness is to increase your lean muscle mass (up to a point) and or increase your body’s ability to produce maximal force. Increasing lean muscle mass will favorably change your ratio of muscle mass to total body weight. Once you have reached an optimal weight (the most lean muscle mass you can gain without slowing down) you should then focus on improving Mass-Specific- Force. The most effective way to accomplish these goals is through goal appropriate strength training combined with a well balanced diet. See my S.P.I.C.E. article for more helpful information.

TAKU’s NOTE: Listen in to this weeks podcast episode #43 as we answer more questions from some of our many listeners around the country and around the world.

REST IN PEACE DR. KEN

Thu, 11 Apr 2019 15:58:00 GMT

Dr. Ken Leistner was simply known to many as “Dr. Ken.” He was a chiropractor (that’s where the “doctor” thing comes into play), and he was also a renowned expert in strength training, athleticism, and gym ownership.

Known for his intense training sessions, Dr. Ken supervised the training of athletes at every skill level, including high school, collegiate, professional, and Olympic record-holders. He served as a consultant to several university athletic programs and NFL coaching staffs in the areas of rehabilitation and strength enhancement.

Long before strength training was widely accepted or practiced in the athletic community Doc utilized what knowledge and equipment were available. He enhanced both with experimentation and iron working skills in order to compete as a collegiate athlete and power-lifter. In the late 1960s he installed one of the first comprehensive strength training programs on Long Island while coaching high school football and track and field.

He and his wife Kathy, a weight-trained Big Ten Conference multi-sport athlete, champion power-lifter and bodybuilder, and Taekwando Black Belt holder, founded the Iron Island Gym and operated it from 1992 through 1998. It became the premiere training site for serious, hardcore competitive, and recreational trainees. In the early 1970s he served the equipment industry in positions ranging from welder to prototype consultant for a number of major companies.

Training isn’t all Dr. Ken did. With well with over 1,100 published articles to his credit, in such publications as; Milo , Hard Gainer , The Steel Tip, Power-lifting USA and IronMan, and even a few text book contributions, and a couple of power-lifting federation rule-book revisions.

“We all train for our own reasons and if enjoyment is one of them and using equipment that is different, more challenging, fascinating, and inspiring to you makes each rep a bit ‘better’ then that’s what you should be using.” - Dr. Ken

“It is not a call to lay down our arms. In fact, knowing that my potential for strength and muscular improvement is reduced with age, each workout reminds me that I have to in fact train harder than before, train harder than I think is possible, train with an intensity that perhaps I had been unable to summon previously. It's also a reminder, that while doing that, there is a real need to train smarter... while I'm trying to train harder.” - Dr. Ken

TAKU’s NOTE: I was lucky enough to speak with Dr Ken a few times, and he was kind enough to allow me to share some of his writing here on our BLOG .

insights on Proper Strength Training

Mon, 08 Apr 2019 23:17:00 GMT

In this weeks podcast episode#42 we are thrilled to have as our guest, Big Jim Flanagan.

With over 40 years in the Strength, Health and Fitness business, Jim Flanagan has forgotten more about proper strength training than most of us will ever hope to learn. He was a student of the Legendary Strong Man Milo Steinborn.

Jim was the General Manager for Nautilus Sports/Medical Exercise Industries from 1973 - 1987. assisted in the Worldwide Sales & Marketing Department of Nautilus under direct supervision of Arthur Jones, Inventor & Founder of Nautilus.

From 1987– 2002 Jim was the General Manager & General Sales Manager for Arthur Jones' new company, MedX Corporation.

Currently Jim is President of Resistance Solutions, Inc. They specialize in strategic business consulting in the Rehabilitation & Exercise/Fitness Industry for both start-up & existing hospital-based or individual rehabilitation & exercise facilities worldwide. RSI distributes only the "gold standard" in Medical Exercise/Fitness Equipment featuring: MedX - The Leader in Spine Technology Testing, Rehabilitation and Exercise Equipment plus SCIFIT Cardio Rehabilitation & Fitness equipment and a variety of Flooring Solutions including Infinity Performance.

TAKU’s NOTE: Join us in episode #42 as Jim shares his four plus decades of strength training wisdom with us. If you pay attention you may learn a thing or two about proper exercise. You night even learn how to cook a great steak.

THE BB SUPER-SUPPLEMENT STACK FOR CRAZY SIZE AND STRENGTH!

Mon, 01 Apr 2019 21:47:00 GMT

In this week’s April 1st episode (#41) we let you in on our top-secret favorite supplement.

I’ve been keeping this to myself for years. It’e been the secret to both my success and the success of my clients. It’s why I have more happy clients than anyone else on the entire planet earth.

I didn’t want to share my secret…but finally after much serious thought, I’ve decided it’s time to let everyone in on the best kept secret in muscle & strength building.

People always ask professional trainers what supplements they recommend. Usually I just offer the basics, protein, fish-oil, maybe a good multi-vitamin. But now I am finally going to reveal the best supplement that no one has told you about.

BULL URINE:

Yep, that’s what I said… bull urine. How do you take it? You drink it of course. I recommend at least two liters per day if you are under 200 lbs, and three liters per day if you are over 200 lbs.

It has to be urine collected from free-range, grass-fed Belgian Blue bulls, and it needs to be harvested from their first relief of the day. Drink the first liter first thing in the morning on an empty stomach. As soon as you drink it, do one jumping jack, and then immediately sit down, close your eyes and breath deeply in and out for thirty seconds (inhale through the nose, and exhale through the mouth). Wait one hour, and then eat your normal breakfast.

After your workout of the day, follow the same procedure as the morning. This time wait just 30 minutes and then drink one pint of chocolate milk.

Follow this regimen cycling three weeks on, and one week off for 90 days. By the end of this time, most people will have gained a minimum of 10 lbs of lean muscle (some may gain as much as 25-30 lbs).

Well, there you have it. The best kept secret in the bodybuilding, strength training world. Who needs steroids when you can get Belgian Blue urine?

TAKU

P.S. Oh yeah… What day is today?

THE HOLY GRAIL WORKOUT!!!!!!!!

Mon, 01 Apr 2019 21:47:00 GMT

In our April 1st episode (#41) we bring you THE BEST WORKOUT IN THE WORLD!!!

Well, I never thought I would ever say this but I have discovered the greatest workout ever created in the history of the world. That’s right, you will never need another workout program as long as you live. Read that last sentence again.

There is no sense beating around the bush, just read on and you will discover the “Holy Grail” of Weightlifting / Strength / Conditioning Training routines. This single program will deliver everything you could possibly want in one, complete program. Yes I mean it. This program will do it all: Strength, Power, Hypertrophy, Sports Performance…You’ll even look great naked!

So (drum roll please) Let’s get to it.

Mon – Sat A.M. Run 5 miles A.F.A.P. (As Fast As Possible). Your goal for this should be around 30 minutes or less. (I do it in 25 minutes)

Mon – Wed – Fri P.M.

Chest:

Inverted BOSU Stability Ball Bench press 5 x 6-10

Flat bench flyes 5 x 6-10

Incline bench press 6 x 6-10

Cable crossovers 6 x 10-12

Dips (body weight) 5 x failure

Dumbell pullovers 5 x 10-12.

Back:

Wide-grip chins (to front) 6 x failure

T-bar rows 5 x 6-10

Standing BOSU pulley rows 6 x 6-10 (Progress to single arm)

One-arm dumbell rows 5 x 6-10

Straight-leg deadlifts 6 x 15

Legs:

BOSU Goblet Squats 6 x 8-12 (Progress to single-leg BOSU Pistol Squats)

Leg press 6 x 8-12

Leg extensions 6 x 12-15

Leg curls 6 x 10-12

Barbell lunges 5 x 15

Calves:

Standing calf raises 10 x 10

Seated calf raises 8 x 15

One-legged calf raises (holding dumbells) 6x12

Forearms:

Wrist curls (forearms on knees) - 4 sets, 10 reps

Reverse barbell curls - 4 sets, 8 reps

Wright roller machine - to failure

Abs: ½ hour of a variety of nonspecific abdominal exercises, done virtually nonstop.

Tue - Thu - Sat P.M.

Biceps: Barbell curls 6 x 6-10

Seated dumbell curls 6 x 6-10

Dumbell concentration curls 6 x 6-10

Triceps:

Close-grip bench presses 6 x 6-10

Pushdowns 6 x 6-10 French press (barbell) 6 x 6-10

One-arm triceps extensions (dumbell) 6 x 6-10

Shoulders: Seated barbell presses 6 x 6-10

Lateral raises (standing) 6 x 6-10

Rear-delt lateral raises 5 x 6-10

Cable lateral raises 5 x 10-12

Calves , Forearms & Abs: Same as Monday, Wednesday, Friday workout

As you can see, this is a six days a week plan. Too much? Can't handle it? I guess you are just not good enough yet. Come back when you are not such a pansy. I really do not need to say anything else. The plan speaks for itself. TAKU

A candid discussion with Eric Feigl

Mon, 25 Mar 2019 21:16:00 GMT

This weeks podcast episode #40 features Eric Feigl

Eric runs a one-on-one Personal Training Business located in Cincinnati, OH. Eric works with individuals of all skill levels, however he specializes in working with business professionals who need help getting strong, moving better, and living a healthier lifestyle. He believes the basis of living a healthier lifestyle is to be as physically strong and mobile as possible. He helps people accomplish both of those goals by using evidence based resistance / strength training principles.

Eric is also the host of the Fitness Candor Podcast. Fitness Candor is a monthly podcast highlighting fitness, health, and nutrition industry professionals who make an impact in their field. Much like our own podcast Eric hosts interesting conversations with fitness professionals, exercise science professors, and researchers discussing the truth about exercise & nutrition.

ELLINGTON DARDEN, PART TWO: NAUTILUS AND BEYOND

Mon, 18 Mar 2019 20:40:00 GMT

ELLINGTON DARDEN, PhD, is an exercise researcher. He holds bachelor's, and master's degrees in physical education from Baylor University, and a doctorate in exercise science from Florida State University (1972) as well as two years of postdoctoral study in food and nutrition.

Darden was director of research for Nautilus Sports/Medical Industries for 17 years. There he helped develop and popularize the Nautilus exercise machines. Darden is the founder and chairman of Living Longer Stronger, a corporation devoted to science and education.

The secret to strength training success…

"Training secrets? There are NONE!" Arthur Jones often said.

"Just understand some simple rules concerning intensity, progression, and frequency — then, combine that with a few good exercises. That's all you need." Jones with his rules, exercises, and commanding personality produced outstanding results for almost every man he supervised.

Dr Darden was in truth one of the very first personal trainers. He has spent years studying and applying simple effective methods of strength training and nutrition which have consistently produced some of the most amazing transformations one could imagine.

TAKU’s NOTE: In part two of our conversation with Dr Ellington Darden (Podcast Episode #39), we take a trip down memory lane, with stories about his time with Arthur Jones , working with cadets at West Point during Project Total Conditioning and much more.

Dr Ellington Darden Part One: KILLING FAT!

Mon, 11 Mar 2019 23:42:00 GMT

After 50 years of research, bestselling author Dr. Ellington Darden has honed in on the best methods to destroy excess body-fat, build muscle, and get into the best shape of your life.

In part one of our conversation with Dr. Darden ( Podcast episode #38 ) we discuss his latest book “KILLING FAT” . Listen in and you will learn about a unique strength training approach known as the 30-10-30 method, as well as how to apply the science of thermodynamics as you heat, cool, and kick-start your body to optimum leanness. This training program, paired with super-hydration and proper diet, can yield results of up to 40 pounds of fat loss in only 6 weeks.

Ellington Darden has a goal: to help people live leaner, stronger, and longer. For the last 40+ years he has worked with thousands of men and women who wanted to feel better physically, look more attractive, and improve overall health through a disciplined approach to nutrition and exercise.

TAKU’s NOTE: ELLINGTON DARDEN, PhD, is an exercise researcher, named one of the top ten health leaders by the President’s Council on Sports, Fitness, and Nutrition. A pioneer of the Nautilus Training System, he is the author of more than fifty books, and hundreds of articles on Health, Fitness, and Nutrition. He lives in Orlando, Florida. Visit him online at DrDarden.com

Total transformation…More than skin deep

Thu, 07 Mar 2019 20:22:00 GMT

Growing up, I was always the “big girl.”

At 14 years old I weighed 195 pounds. I grew up in an obese family and it seemed like I was destined to grow up to be just like them. I had tried countless diets of starvation and deprivation. Just a heads up, living on string beans is miserable. So I always ended up giving in, feeling worse about myself, and gaining more weight. Then during my sophomore year at Byrd High School something snapped in me. I was tired of being the “big girl.” So I made it my goal to lose weight. And I did. Eighty pounds! In less than a year! Now I know what you’re thinking, “That’s awesome! How’d you do it?” And my answer is...THE WRONG WAY! I stopped eating and did endless hours of cardio. I never changed the shape of my body. I was only a smaller, flabbier version of “fat Jami.” After being forced to go to a nutritionist by my mother who was scared by how thin I had gotten, I started to do some research on my own time. I read journal after journal and article after article on proper workouts and nutrition to reach my goal which was no longer to lose weight, but to be happy with my body. In 2009, I started attending classes at Centenary College. I finally had access to a gym! Following a basic strength training workout from a book I found, I stepped into the gym for the first time and fell in love! I loved the feeling of the weights in my hands and knowing that I was pushing my body to its limits in order to reach the goals I had set for myself.

In June of 2011, I walked into Anytime Fitness desperate for more knowledge on lifting and nutrition. Conveniently for me, the owner was desperate for help cleaning the gym. In return for three hours of cleaning a week, I gained years worth of knowledge. In the 2 ½ years I was at that gym, I have learned more than the four years I spent at Centenary studying Health and Exercise Science. So I studied, got certified through the ACSM, and immediately started personal training. I love helping others reach their goals. I love watching them make improvements each week and the joy that shows on their face when they get one more rep than they did the week before. Now I am that girl you see on the right above. A girl with so much more confidence than the girl on the left. A girl who is proud of her accomplishments and happy with the person she has become. Anything can be done as long as you set a reasonable goal, put your mind to it, realize that you will encounter struggles, yet push through them anyway. I did it. You can do it. And I can show you how!

TAKU’s NOTE: In this week’s podcast episode #37 we share a powerful story of transformation. The pictures give only a tiny glimpse into this young woman’s amazing journey.

Positive Role Models

Thu, 28 Feb 2019 23:05:00 GMT

By TAKU

Below is a list of some of the folks who have positively impacted me in my career as a strength and conditioning coach. Some of these people are friends of mine. Some I have been lucky enough to meet and spend time with, while others have led by example through their tireless efforts to promote safe, productive strength and conditioning practices. Not only have they positively impacted my own development, but their work has inspired and positively influenced numerous coaches within the industry, and countless athletes around the world. This list is presented in no particular order (it's not a top ten).

Mark Asanovich Mark Asanovich has years of NFL Strength and Conditioning experience. Including time with the Minnesota Vikings, the Tampa Bay Buccaneers , and the Jacksonville Jaguars strength and conditioning programs. His program emphasizes individual supervision of player workouts. It is his belief that players who are coached in the weight room will develop better results. The cornerstone of the program is to “maximize physical potential and minimize physical injury.” Asanovich has been a speaker for consecutive years at the Strong-S seminar in Tokyo that is organized by the renowned Japanese trainer Tatsuya Okawa.

Matt Brzycki Matt Brzycki has authored, co-authored and edited seventeen books. In addition, he has authored more than 435 articles/columns on strength and fitness that have appeared in 44 different publications. Matt has given presentations throughout the United States and Canada. He has also given presentations to the Central Intelligence Agency; US Customs and Border Protection; and US Secret Service Academy. He was appointed by the governor to serve on the New Jersey Council on Physical Fitness and Sports as well as the New Jersey Obesity Prevention Task Force.

Dr. Ellington Darden Dr. Ellington Darden is the leading disciple of the H.I.T. training method. Darden, for 17 years the director of research for Nautilus Sports/Medical Industries, is the author of such enormously popular books on high-intensity workouts as The Nautilus Book, High-Intensity Bodybuilding, and 100 High-Intensity Ways to Build Your Body , along with over 40 other fitness books.

Patty Durell Patty Durell has been helping people achieve their fitness goals for over 24 years. She is a Master Level Personal Trainer, Certified Conditioning Specialist, licensed Physical Therapist Assistant, and CEO of Rock Solid Fitness, an exclusive personal training studio in Dunedin, FL. She is also a member of Business Networking International, on the Board of Directors with the Chamber of Commerce in Dunedin, FL, and on the Advisory Board for the Palm Harbor University High School Medical Magnet program in Palm Harbor FL.

Big Jim Flanagan Jim Flangan met Henry “Milo” Steinborn, world’s strongest man at the time and champion wrestler, and began strength training under Milo’s guidance. He continued training with Milo for years to come and along the way met Arthur Jones, inventor of Nautilus and known worldwide as the man who changed the face of fitness forever. Arthur was a fitness genius and true living legend. Jim purchased a full line of Nautilus equipment from Arthur in 1973 and proceeded to open Orlando, Florida’s first fitness center, Jim Flanagan’s Nautilus Fitness Center.

Mike Gittleson Mike Gittleson spent thirty seasons as the Head Strength and Conditioning Coach for the University of Michigan’s football program. He was appointed the athletic department’s first strength and conditioning coach in 1978. Gittleson was recognized by the Professional Football Strength and Conditioning Coaches Society as the 2003 National Collegiate Football Strength and Conditioning Coach of the Year. Gittleson maintained the overall training and conditioning of the football program in one of the finest facilities in the country. He developed a unique and scientific approach to Michigan’s conditioning program, tailoring each program to the individual player in order to provide the maximum physical output and the prevention of injuries.

Arthur Jones Arthur Jones’ ideas helped move the public’s notion of bodybuilding and strength-training exercise away from the hours in the gym using free weights to short, single set workouts focusing on maximum intensity, which, according to theory, triggers maximal muscular growth. His publications include the Nautilus Bulletins , which aim to dispel contemporary myths of exercise and training. The Nautilus machines and the company he formed to sell them made him a multimillionaire and landed him on the Forbes list of the 400 richest people. Jones also founded MedX Corporation, in which he invested millions to develop medical-based exercise and testing equipment targeting spinal rehabilitation and fitness.

Dr. Ted Lambrinides Dr. Ted Lambrinides is currently a strength and conditioning coach for the University of Kentucky. Ted did his undergraduate studies in business marketing and graduate studies in coaching and exercise science at The Ohio State University, where he began his career as a student assistant and graduate assistant strength and conditioning coach. After OSU, Lambrinides worked as director of education for two fitness companies, Nautilus Midwest and Hammer Strength Corporation.

Dr. Ken Leistner Dr. Ken Leistner, for decades a concerned voice in the powerlifting community as a competitor, trainer, judge, national athletes’ representative, and administrator, was the Feature Editor, monthly columnist, and the author of articles ranging from training advice to political commentary for POWERLIFTING USA Magazine. With over 1000 published articles in the area of strength enhancement and injury prevention and rehabilitation, Dr. Ken was asked to edit or rewrite the rulebook for two of Powerlifting’s major federations. Dr. Ken has served as a consultant to numerous university athletic programs and NFL coaching staffs. While many in the sport know Leistner through the Steel Tip Newsletter of the 1980’s, many articles, and former ownership of the National and World Championship winning Iron Island Gym, Dr. Ken is as well known for his contributions to the Chiropractic treatment protocols first used at the U.S. Olympic Training Center and the design and prototyping of Nautilus and Hammer Strength equipment dating back to the early-1970’s.

Ken Mannie Ken Mannie has spent 24 years as Michigan State’s head strength and conditioning coach for football, while additionally directing and overseeing the strength and conditioning programs for all men’s and women’s sports. Mannie has been a keynote speaker and round-table participant at several national conventions and seminars. In both 2006 and 2007, Mannie was named to Who’s Who Among America’s Teachers in recognition for his numerous and ongoing educational efforts in the field of strength and conditioning and in bringing awareness to the anabolic drug abuse problem in sports. He has been recognized and is widely published on his adamant stance against performance-enhancing drugs.

Dan Riley Dan Riley most recently was the strength and conditioning educator for the Memorial Hermann Sports Medicine Institute. Riley is a retired strength and conditioning coach having spent 27 of those years in the National Football League (19 with the Washington Redskins and eight with the Houston Texans) winning four Super Bowls. Prior to his stint with the Redskins, Riley spent five years as the strength coach at Penn State after serving four years as the strength coach at the United States Military Academy at West Point.

Dr. Wayne Westcott Dr. Wayne Westcott has been honored with the Lifetime Achievement Award from the International Association of Fitness Professionals, the Healthy American Fitness Leader Award from the President’s Council on Physical Fitness and Sports, and the Roberts-Gulick Award from the YMCA Association of Professional Directors, the Lifetime Achievement Award from the Governor’s Committee on Physical Fitness and Sports, and the NOVA 7 Exercise Program Award from Fitness Management Magazine.

Kim Wood Kim Wood started weight training as a youngster, training to become a better wrestler and football player. He continued his training behind the scenes, as a running back at the University of Wisconsin in the sixties…. long before the fancy weight rooms and training complexes known to today’s players. Later, he worked for Arthur Jones, the legendary designer of the Nautilus machines. In 1975, Kim became one of the first strength coaches of professional football. During that time, he was also one of the three principals who created the now, world famous, Hammer Strength machines. He retired from the Bengals after 28 years with the team and was lucky enough to experience two Super Bowls along the way.

Tom Kelso For 23 years he was in the collegiate strength and conditioning profession, serving as the Head Coach for Strength and Conditioning at Saint Louis University (2004-2008), the University of Illinois at Chicago (2001-2004), Southeast Missouri State University (1991-2001), and the University of Florida (1988-1990). He got his start in the strength and conditioning field as an Assistant Strength Coach at Florida in 1984 where he was also a weight training instructor for the Department of Physical Education from 1985 to 1988. Tom Kelso is currently an Exercise Physiologist with the St. Louis Metropolitan Police Department. He also trains clients through Pinnacle Personal & Performance Training in Chesterfield, Missouri.

Along with my friend and mentor Jim Bryan , the above individuals represent some of the finest minds of the strength and conditioning community. If you are already familiar with some or all of the folks on this list, then count yourself lucky. If you have not explored their work, then I suggest you do so right away.

TAKU

Strong Faith In Fitness

Mon, 25 Feb 2019 19:52:00 GMT

In this weeks podcast episode #36 we are excited to have as our guest, my friend and fellow strength coach Christopher Pearson.

Christopher Pearson has been recognized as a professional in the field of performance training for over 20 years. Pearson is a member of the National Strength and Conditioning Association (NSCA) and is a Board-Certified Strength and Conditioning Specialist (CSCS).

Chris worked as the assistant strength and conditioning coach with the Oakland Raiders from 1999 until January of 2012. Concurrently, he held the position of Oakland Raiders assistant team chaplain during his tenure. During the span of his 13 years with the team, Pearson shared in the successes of three AFC Western Championship teams 2000-2002 and a Super Bowl team in 2002.

Along with his friend, and fellow Raider alum Markus Turner, Chris considered the idea of starting his own professional training facility. Their vision was to create a company that combined both their areas of focus, sports medicine and performance training. They foresaw a company where youth athletes and fitness-minded individuals could be trained from a pro-perspective, maximizing their performance, while minimizing injuries. Their dream became a reality when TurnPro Sports was officially launched in February of 2012.

Achieving Variety in Exercise

Tue, 19 Feb 2019 19:17:00 GMT

Once an athlete has moved beyond the beginner stages of strength training they often find that gains in strength begin to level off. One way to combat these plateaus is to incorporate variety in ones training. The purpose of introducing exercise variation is to provide a novel or unaccustomed stimulus which may help to induce a continued strength and growth response. Below are seven ways in which one may add variety to their training program.

1. Variation of Exercise Equipment: Become familiar with as many types of equipment available to the program.

2. Variation of Exercises: Become familiar with muscle physiology and use as many different exercises as possible for the same muscle group.

3. Variation of the number of Exercises: Vary the number of exercises per workout as well as per muscle group on a regular basis. Remember to keep volume in check to avoid over training. Limit the number of exercises during the competitive season or when peaking for a competition. Emphasize quality over quantity except for brief “blitz” Cycles.

4. Variation of Sets and Reps: Don’t always follow the same pattern for sets and reps. Manipulate these variables throughout your training cycles. (Keeping accurate records will allow you to note what combinations of volume, intensity, frequency etc are the most effective at any given time).

5. Variation of the Order of Exercises: Again, do not follow a set pattern at all times. Consider alternating Upper – Lower, Push – Pull, Pre-Fatigue – Post-Fatigue etc. (Exercise order manipulation is a high priority variable).

6. Variation of Overload Manipulation: Experiment with using a variety of Advanced Overload Techniques. Examples include but are not limited to Forced Repetitions, Heavy Negatives, Stage Repetitions, Zone Training, Pre-Exhaustion, Assisted Repetitions, etc. (Be sure to use proper super-vision when implementing Advanced Overload Techniques).

7. Variation of Recovery Times: Experiment with manipulation of recovery times both between exercise and between sets. Decreasing total workout time without sacrificing exercise form can be an effective way to boost the metabolic conditioning effect. (Be aware of over-training and keep accurate records so that recovery periods are not neglected).

TAKU’s NOTE: Remember all athletes will experience plateaus in their training at different times and for different reasons. Very rarely is it because they have reached their absolute genetic potential. Incorporating exercise variation concepts may help to overcome or limit these inevitable stagnation periods. By properly implementing a system of exercise variation you may find that you approach your training with renewed vigor and experience uninterrupted progress for long periods of time. Reach out to us at: contact@truthnottrendspodcast.com for assistance with your personal training programming.

RUSSIAN ROULETTE: Adding variety for continued Training progress

Tue, 19 Feb 2019 19:17:00 GMT

This weeks Podcast Episode # 35 is titled “RUSSIAN ROULETTE” Adding variety for continued progress.

One of the things I do with my own personal training as well as that of the athletes, and clients I train is do my best to never repeat a workout exactly.

Now, for total beginners I will usually have them work on a program that remains relatively constant with regards to exercise selection and order, TUT* etc. I do this because I want them to focus on learning proper breathing and speciﬁc exercise technique, as well as gaining the ability to work hard and challenge them selves. During the initial stages of training I also want to build a solid foundation of strength and flexibility throughout the entire body while targeting any imbalances that may exist. Once I am conﬁdent that they have learned good solid technique on the basic exercises as well as how to work hard and stay focused (This usually takes between 3 – 6 months) I will then begin to incorporate more and more variety into their training program. Eventually they will reach a point where they will go months and months without ever doing the exact same workout.

As I have written about in many of my articles and talked about in different pod-casts we need to take into account individual genetic limitations and abilities, needs, goals, and preferences as well as environmental influences when we design speciﬁc training programs. The truth is that our bodies are in a constant state of ﬂux. Outside of the a fore mentioned speciﬁc genetic limitations and abilities the other factors above may change on a daily, weekly or monthly basis. Also, as we progress and mature in our training our bodies grow more and more accustomed to the different stimulus they encounter. What once was novel and new now becomes second nature. If we do not change things around in our training, we can not expect to create a need for the body to react, adapt and change in the results it produces. Stated another way we can’t continue to do the same thing over and over again and expect to get a new and different result.

So remember if you are a beginner to exercise it is a good idea to take the time to build a strong foundation of proper breathing and speciﬁc technique as well as correct any major strength or flexibility issues that may exist. Once you are conﬁdent that you have done this (usually 3 – 6 months for most) then you should begin to incorporate more and more variety into your training. For the absolute best results from both your ﬁtness and nutrition programs, take a little time to track your progress from week to week and month to month. Just a few minutes of writing things down each day will go a long way to helping you get the most out of what your doing. For more ideas about ways to incorporate variety into your training check out this blog post: “Achieving Variety in Exercise”

The FOUR “P’s”

Wed, 13 Feb 2019 21:07:00 GMT

By Mark Asanovich

THE 4-P’s of EVIDENCE-BASED STRENGTH TRAINING & CONDITIONING

PRUDENT
PRODUCTIVE
PRACTICAL
PURPOSEFUL

WHAT IS A PRUDENT STRENGTH TRAINING PROGRAM?

The answer lies in two questions:

1. “Are the training protocols orthopedically-safe?”

2. “Are the training protocols physiologically-sound?”

Obviously, it is the intent of any strength-training program

to ENHANCE the physical potentials of the lifter rather than ENDANGER the lifter.

In other words, use common sense . If an exercise or training technique looks dangerous — it probably is !

An orthopedically safe program has at its foundation the execution of properly performed repetitions. The emphasis should always be on HOW the resistance is lifted rather than HOW MUCH is lifted. Every effort should be made to minimize the bio-mechanical loading (bouncing, recoiling etc.) on muscles, joints and connective tissue, and to maximize muscular tension. Each repetition should be executed under control in a deliberate fashion. Flex the muscle momentarily in the mid-range of the exercise when the muscle is in its “fully contracted position”. Then lower the resistance slowly to the starting position. Obviously, this is the most difficult way to train; however it is also the most productive and prudent way to train.

A physiologically sound strength-training program is one that includes in its design the fundamental principles of training right, eating right, resting right and living right. As simple as it is to understand — it is anything but simple to do. To compromise anyone of these realities would likewise compromise results. There are no “ secret ”, “ short-cut ” and/or “ simple ” means to achieve maximum strength gains. Rather, there is no substitute for progressively highly intense exercise, a nutritious meal plan, ample rest/recovery, and a common sense approach to a consistent training routine.

WHAT IS A PRODUCTIVE STRENGTH TRAINING PROGRAM?

The physiological basis of strength training is the overload principle. This principle requires that a muscle be progressively overloaded beyond its current capabilities to stimulate a strength/growth response. Therefore, any progressive strength training protocol that has a systematic plan of overload (i.e. increasing resistance/repetitions) will produce results! Otherwise stated, despite what strength-training program is used, it is the INTENSE and INTELLIGENT application of the lifter’s EFFORT that is most responsible for their results — not the program . The bottom line is, and always will be, an issue of COMMITMENT and HARD WORK — not how many sets/reps were performed.

Maximal effort is required to develop maximal results. HARD WORK should not be confused with MORE WORK . Truth be told, it does not take a maximal amount of work and/or time to develop maximal results. It does require maximal effort and maximal perseverance. In other words, strength development is USE IT OR LOOSE IT — AND DON’T ABUSE IT! Train hard, chart your progression, allow ample time to rest/recovery between workouts and incorporate variety into your program to prevent over-training and monotony.

WHAT IS A PRACTICAL STRENGTH TRAINING PROGRAM?

As stated, all progressive strength training protocols are PRODUCTIVE – none more significant than the other; however, not all are equally PRACTICAL . Strength can be developed either by exposing the muscle to a lengthy “ high volume ” of exercise or by brief “ high intensity ” exercise. Both training protocols have their advantages and disadvantages. However, given the time constraints for most individuals, it is much more practical to decrease the volume of training in favor of increasing the intensity of training to get the same results in less time. In other words, the training goal should be to spend the minimal amount of time to derive the maximal amount of benefits.

WHAT IS A PURPOSEFUL STRENGTH TRAINING PROGRAM?

Strength training is a means to an end — not an end in itself. It is not the goal to develop Olympic Weightlifters, Power-lifters or Bodybuilders. Rather, the goal of strength training is to develop maximal levels of muscular strength to maximize functional capacity.

The development of muscular strength is the general progression of increasing the muscle’s ability to produce force. In other words, strength is a non-specific adaptation developed in the weight room whereas skills are a specific adaptation developed through guided practice. As a result, strength is developed physically in the weight room, which by a separate process is developed mechanically outside the weight room. Simply stated, you build muscle in the weight room and movement outside the weight room.

TAKU’s NOTE:

As I recently stated in our podcast episode #34 featuring Tyler Hobson, The FOUR “P’s” by Mark Asanovich, are principals that every strength coach, and personal trainer, needs to hear. Not only do they need to hear them, but they need to read, understand, and then apply them in the field. We would have far greater levels of success and far fewer silly injuries (not to mention far less time wasted) if more coaches and trainers adopted and implemented these excellent principals.

Pendulum Weight Machines: Maximum Training results

Mon, 11 Feb 2019 17:58:00 GMT

In this week’s podcast episode #34, we are honored to bring you our interview with Tyler Hobson, inventor, and designer of the Pendulum line of strength training equipment.

We all know that many tools can work when striving to develop strength. In fact, muscle overload can be applied with a variety of tools: barbells, dumbbells, machines, manually applied resistance, body weight, sand bags, etc. Anything that can create high tension in the muscles can be used. The above being said, having access to better tools makes our jobs as strength coaches that much easier. In fact with the right tools available we can help our athletes get stronger, faster, and bigger in the safest most efficient means possible.

This is where Pendulum strength training machines come in. They are the Rolls Royce of strength training tools.

Maximize your training results through engineered efficiency.

Train the entire body from building explosive leg strength, a strong core, an iron grip and neck training to help prevent injury, and lower concussive forces in your athletes. Pendulum weight machines will get you strong.

Pendulum developed a revolutionary line of weight training equipment to provide the solution to off-season training as coaches and athletes prepare for their next season. Pendulum has developed a complete line of plate loaded machines, designed to train the entire body. Rogers Athletic is committed to manufacturing strength training equipment that promotes proper technique and is designed with safety in mind. GET STRONG!

Data-Driven Strength Training for Rational People

Mon, 04 Feb 2019 18:44:00 GMT

This week’s Podcast Episode #33 - Features Pete Sisco.

Pete is the developer of the ultra-brief, ultra-intense method of muscle-building called Static Contraction Training. SCT explains the most efficient strength training method ever devised. These are Static Contraction exercises that last only five seconds. An entire workout involves only 25 total seconds of effort. This method permits you to hoist the heaviest weights possible under the safest, most ideal conditions.

Pete offers a unique perspective on the subject of efficient strength training. Along with the above mentioned SCT method, Pete has also conducted a variety of informal studies comparing various Strength Training Methods and modalities with the aim of determining which method consistently produced the best results in the least amount of time.

You can find some of Pete’s earlier informal studies online. One of the papers he published several years ago called Workout Variations Revealed tested many of the various methods often seen in the gym “Head to Head”. Such methods as; One set to failure, Two sets to failure, Three sets to failure, Strip sets (reducing weight on consecutive sets), Pyramid sets (increasing weight on consecutive sets), Timed sets (3 minutes of lifting one weight), and Fixed sets (100 reps with one weight). The findings are fascinating to say the least.

Another excellent training methodology developed by Pete Sisco (with John Little) is known as Power Factor Training. Along with being another very safe, efficient, and effective training method, The Power Factor Workout explains how to objectively measure both forms of human strength; momentary, and sustained. Pete calls these Alpha Strength, and Beta Strength. Knowing the difference may allow you to tweak your particular workout, and target it for people who respond well to endurance training. If you are a natural distance runner, cyclist or swimmer this might be your best option.

One of the hallmarks of Pete’s career in the Fitness Industry has been his quest to find the safest, most efficient means possible of allowing individuals of all ages to improve their functional strength. His focus has been on what is the least amount of volume, and frequency of training that will still provide noticeable benefits to the end user.

With this in mind his eye remains set on methods that deliver maximum intensity progressively over time, while allowing for complete recovery. This means that one may find themselves training once every 7-10 days, and often even less.

TAKU’s NOTE: I have been lucky enough to know Pete Sisco for many years now. Not only have I applied his methods, and seen tremendous results with both myself and my clients, I have also been fortunate enough to have my own training supervised by Pete personally. I found this to be a very rewarding process, and I would highly recommend those interested in reaping maximum benefit in minimum time investigate Pete’s “Engineered Strength Gym”.

H.I.T. The Links And Keep Your Muscles In Motion

Mon, 28 Jan 2019 20:20:00 GMT

In this weeks episode # 32 we are excited to have Diana Del Garbino, CEO / Founder of Muscles in Motion, INC.

Muscles in Motion is a Personal Training Studio located in Lake Oswego, OR, which offers Effective Fitness Programs for Busy Lifestyles, and utilizes State-of-the-Art Technology to Track individual Fitness Progress.

Diana Del Garbino opened Muscles in Motion in June 2007 with busy people in mind. She understood there are lots of ways to workout, and lots of ways to get results, but she wanted a place where everyone could get a great workout, and have incredible results, but not have to compromise their joints, spine, knees etc. Muscles in Motion applies exercise methods, that are based in science & bio-mechanics. Diana knows that her team will have you feeling wonderfully strong in a short amount of time.

Diana says “When you meet our staff you’ll see service minded people who put the clients first. We are proud of our team members from the Front Desk Associates, to our Personal Trainers. Come in for a workout and you’ll see it too.”

Diana Del Garbino's Certifications:

Certified Golf Fitness Instructor Level 3, Titleist Performance Institute
FMS (Functional Movement Systems) Certified, Level 2
Certified Fitness Nutrition Coach and Certified Personal Trainer, National Exercise & Sports Trainers Association (NESTA)
AED/CPR certified

TAKU’s NOTE: DIANA DEL GARBINO is not just the owner of Muscles in Motion, she’s a highly qualified Professional Personal Trainer / Golf Fitness Instructor

About TNT Strength

TNT has over 35 years of combined fitness experience, so if you’re looking for a coach, please visit our home page to book a free workout.

TNT Strength wants you to maximize your strength as safely and efficiently as possible – come see how a plan customized uniquely to your needs by top rated and certified strength coaches can improve your life.

BUILD A BETTER STRUCTURE: Osteogenic Loading!

Mon, 21 Jan 2019 20:27:00 GMT

This week episode # 31 we feature Dr John Jaquish.

Dr. Jaquish is a research professor at Rushmore University, speaks at scientific conferences all over the world, has been featured on many of the top health podcasts, is an editor of multiple medical journals, and is a nominee of the National Medal of Science.

John Jaquish, PhD, is the inventor of the most effective bone density building medical device, which has reversed osteoporosis for thousands and created more powerful and fracture resistant athletes.

His devices were put into production, and have since been placed in over 300 clinics worldwide. Osteogenic loading has now helped over 20,000 individuals with their bone health.

Dr. Jaquish also quantified the variance between power capacities from weak to strong ranges in weight lifting, which brought him to his second invention, the X-3 Bar. The research indicates that this product may build muscle much faster than conventional weight lifting, and do so in less training time, all with a low risk of joint injury.

Dr. Jaquish is currently advancing osteogenic loading research and speaking worldwide about its implications, as well as developing other biotechnology devices and products that will aid in the advanced health and well being of people all around the world. He currently sits on the Board of Directors of American Bone Health, and the editorial boards of the Journal of Steroids and Hormonal Science, and Diabetes Open.

Published data has shown, treatment with this Osteogenic Loading device has resulted in over 14% gains in bone density in both the spine and hip over one year of once-weekly treatment. Dr. Jaquish has presented at international osteoporosis conferences worldwide and is on the editorial board of Diabetes Open, and is a board member of American Bone Health, the global leader in patient bone health education. For more information about Osteo-Strong, you can visit this page .

TAKU’s NOTE: I have used the X3 Bar myself and have found it to be an excellent training tool. It is light-weight, portable, simple to use, and provides challenging workouts that are extremely efficient. This simple device allows one to perform, many classic strength training movements.

Project Total Mobility

Mon, 14 Jan 2019 23:12:00 GMT

In this weeks podcast episode # 30 we focus our attention on Flexibility. All other factors being equal, applying muscular force over the greatest range of joint motion can improve power output during skill execution. Therefore, maximizing one’s inherent flexibility can be beneficial. One’s joint flexibility is contingent upon skeletal muscle origins and insertions, body composition, and to some extent activity level. Some athletes are quite flexible while others are not. Whatever your level, it can be maximized by emphasizing full range of motion strength training exercises and performing basic pre-workout dynamic movement drills, and post-workout safe static-stretching exercises. An inordinate amount of time spent on static stretching is normally not necessary unless there is a specific need for it.

In support of this weeks topic I offer another awesome article by my friend Dr Wayne Westcott. Read on to see how combining simple static stretches immediately following your strength exercises provides maximum results in minimum time.

The Best of Both Worlds: Strengthening and Stretching

By Wayne Westcott

There are numerous books, articles, and videos about stretching available. Many of these resources describe several types of stretching exercises and present sample programs for improving joint flexibility. However, the proposed stretching protocols presented often require up to an hour to perform.

While I do not question the effectiveness of such programs, in my experience few people have time for sixty minutes of stretching exercise. In fact, most of our fitness center participants spend about 30 minutes doing strength training (15 Nautilus machines) and about 30 minutes doing endurance exercise (treadmill, cycle, stepper, cross-trainer, etc.), leaving little time in a typical one-hour workout for stretching.

Our latest research has demonstrated the benefits of including stretching in the overall exercise program, but our participants attained excellent results from relatively brief stretching sessions. Consider the following findings from two of our studies on stretching exercise.

STUDY ONE: Our first study in this area was conducted with 77 golfers (average age 57 years) who did a standard strength training program (13 Nautilus exercises). Fifty-two golfers did strength training only, and 25 golfers did a combination of strength training and stretching exercise. The stretching protocol consisted of six exercises performed on a StretchMate apparatus (a platform and steel frame threaded with elastic cable and resembling a large spiderweb). Each stretch was held for 10 seconds, with most stretches performed on both sides of the body, and the total time requirement was about three minutes.

Both groups of golfers made impressive improvements in body composition, adding about four pounds of muscle and losing about four pounds of fat over the eight-week training period. However, the golfers who performed stretching exercises increased their joint flexibility significantly more than the golfers who did only strength training. More important to the golfers, those who did strength training and stretching increased their club head speed twice as much as those who did only strength training (5.2 mph vs. 2.6 mph).

Club head speed basically determines driving power, with each mile per hour increase equivalent to about 2.3 yards more driving distance. The combination of strength training and stretching exercise produced the greatest improvement in club head speed, and the total workout time was less than 30 minutes.

STUDY TWO: Our second study on stretching exercise involved 76 participants from our fitness classes. The small group fitness classes run hourly throughout the day in our research center (six members with two instructors). Each class consists of 12 Nautilus exercises and about 20 to 25 minutes of aerobic activity (treadmill or cycle).

About half of the research participants performed the standard training protocol, whereas the other half added stretching exercises to the workout. To save time and to make the stretches specific to the strength training, we paired every Nautilus exercise with an appropriate stretch for the same muscle group. Each stretch was held for 20 seconds, and most were done right on the Nautilus machines.

For example, the Nautilus leg extension exercise for the quadriceps muscles was followed by the standing quadriceps stretch. Likewise, the Nautilus leg curl exercise for the hamstrings muscles was followed by the seated hamstrings stretch. This pairing procedure made productive use of the rest time between machines, using 20 seconds for single stretches and 40 seconds for stretches performed on both sides of the body. Although the total time requirement for the stretches was about six minutes, the actual duration of the workout was about the same due to the strategic placement of the stretching exercises between the Nautilus exercises.

The results of this 10-week study were both anticipated and surprising. We expected the group that included stretching exercises to make greater gains in joint flexibility, and indeed they did. Their hamstrings flexibility increased 2.4 inches compared to a 1.4-inch improvement in the group that did not stretch.

However, we also found that the stretching group gained almost 20 percent more muscle strength than their non-stretching counterparts. Specifically, the participants who paired Nautilus and stretching exercises increased their hamstrings strength by 19.5 pounds, whereas the participants who did not stretch increased their hamstrings strength by only 16.4 pounds.

So this study also showed superior results by combining strength training and stretching exercises. It would therefore seem that muscle strength, joint flexibility, movement speed, and performance power can all benefit from a relatively basic and brief exercise program that includes appropriate strengthening and stretching components.

Just as our previous research demonstrated that one set of each strength exercise is as productive as two or three sets, these studies clearly indicate that a few minutes of stretching exercise are sufficient for significantly improving joint flexibility. In fact, the three-minute stretching sessions performed by the golfers produced a 24-percent average increase in their hip and shoulder flexibility.

TAKUS’s NOTE: Wayne L. Westcott, Ph.D., is fitness research director at the South Shore YMCA, and author of several books on fitness, including Building Strength and Stamina , and Strength Training Past 50 . Thanks to Dr Westoctt for allowing me to share his material.

Train Sane for the New Year

Wed, 09 Jan 2019 20:49:00 GMT

Suddenly everywhere we look the workouts have gone insane. What’s that all about? Anyone who has read my stuff regularly, knows that I believe in hard work. However, just because a workout is named something that sounds tough, and or gets you out of breath, does not mean it is a smart or viable way to train long term.

The truth is the number one type of exercise we can do for our health is strength training, And the number one reason folks don’t feel that they can workout is lack of time. With this in mind,why choose a program that says you need to confuse your muscles and workout 5 – 6 – or 7 days per week for an hour or more? The truth is that anyone from the elite athlete to the un-fit office worker can get all they need from two or three well thought out 30 or 45 minute workouts per week.

What’s that saying about a fool and his money? I’ve noticed that the “insane” workout folks are now trying to sell agility ladders and other tools to make folks more athletic etc. Don’t fall for the hype. Unless you want to be a world champion at using the agility ladder, don’t bother buying or using one. No matter what anyone tells you, it will not give you better footwork for your chosen sport.

If you are a soccer player, what do you think will be more beneficial:

A: 30 minutes of agility ladder drills.

B: 30 minutes of extra time spent practicing skills with a soccer ball for improved ball mastery?

Let’s talk science for a moment.

1. Purported “speed drills” that do not replicate exact sprinting body mechanics (same speed, muscle contractions, angles of force output, etc.) may not transfer to improve speed. Again, the principle of specificity states that to become proficient in any activity, the activity itself must me practiced exactly. Anything “ almost” or “ close” is NOT exact. Therefore, general drills such as high knees, skips, bounds, box jumps, or other slower-moving actions (relative to all-out sprinting speed) can be used, but more as a part of a dynamic warm-up routine.

2. Straight-ahead sprinting and change-of-direction agility drills elicit a “ plyometric” (stretch-shortening) effect. Therefore, whenever you’re sprinting and doing agilities, your doing plyometrics. No need to spend an inordinate amount of time jumping on and off boxes.

3. Speed gadgets and gimmicks such as parachutes, rubber tubing, sleds, weighted vests, and the like are nothing exceptional. They by themselves will not make you “ run like the wind” after their use. They can be used for variety in a conditioning program (repeated use can create fatigue), but that’s about it. It is a fact that running with weight or against resistance alters running mechanics from those used in unweighted sprinting you’ll experience during a game (sport-specific). Therefore, keep your running both sport and energy system-specific by replicating the situations / runs you’ll face in competition.

To find out how intelligent athletes train, check out the S.P.I.C.E. article from last August, and the November 2018 Article: Strength Training for Athletes

So to sum up, it’s not about feeling tired, sweating profusely or earning a T-shirt…It’s about consistent and progressive hard work on brief, intense, and infrequent programs designed to support your goals.

Remember Train Smart, Win easy.

TAKU

A few Questions and Answers with JC Santana

Tue, 08 Jan 2019 00:46:00 GMT

This weeks podcast episode #29 features my friend JUAN CARLOS “JC” SANTANA.

JC is a Fitness maverick, founder of the Institute of Human Performance (IHP) , dynamic speaker, sought-after consultant, prolific author … for over 30 years Juan Carlos “JC” Santana has been raising the bar in the fitness industry.

Question:

A: Most coaches still think the best endurance for any sport, including GRAPPLING ENDURANCE, is developed through cardiovascular training (e.g. running, biking, swimming, etc). THIS IS INCORRECT!. The best conditioning for grappling endurance is training appropriate grappling-specific circuits!

According to the Specific Adaptations to Imposed Demands (SAID) principle - “you get what your train for”. If you run, you get great running cardio, but when you ask your arms to engage in grappling-type of activities – that running will get you very little in the way of grappling endurance.

When your muscle contract hard and fast, they produce hydrogen at an accelerated rate! This hydrogen creates an acidic environment that is painful and eventually interferes with muscle contraction! The appropriate SAID circuit-training helps grappling endurance by several means:

So there you have it – train with GRAPPLING SAID CIRCUITS to take your grappling endurance to the elite level!

Question:

A: I love the standing band rows and chest presses, modified choppers, short med ball rotations, alt pulldowns, one arm overhead presses, 1/4- 1/2 squats with med ball pushes, etc. Make sure loads and exertion are appropriate.

TAKU’s NOTE: To learn more about grappling endurance training get to one of JC’s Certifications at IHP! The SAID for Grappling DVD is also a great resource to learn how they make their grapplers absolute monsters. To learn more about coaching progressions, volume, intensities, and creating powerful training programs that MAKE SENSE attend one of JC’s Certifications at IHP! Visit www.ihpfit.com for the best in training education.

START YOUR NEW YEAR’S RIGHT…

Tue, 01 Jan 2019 23:15:00 GMT

STRENGTH TRAINING FOR BUSY PEOPLE

Well it’s that time again…NEW YEARS!! One of the many things that occurs around this time of year is that people make plans to get fit. For all these good intentions, many people quickly give up on these plans, often because they feel they don’t have the time to dedicate towards this seemingly daunting task. If you are on of those people who feels they don’t have time to read this article, let alone set aside time to work out, then this program is for you.

WHY?

Why Strength Train? The primary purpose of strength training, or strength exercise, is to improve muscle function. It will help you develop stronger bones, tendons, and ligaments, enabling you to perform better in all physical activities. Strength training reduces your risk of low back pain, illnesses such as diabetes and degenerative problems such as osteoporosis. It also helps you reach and maintain a proper body composition by boosting your resting metabolism and thereby burning more calories throughout the day, even at rest.

HOW?

The Strength Training program below has been designed using research performed by Dr. Wayne Westcott and Rita LaRosa Loud, along with their staff at the South Shore YMCA in Quincy, MA. In an effort to make exercise more appealing to those who are truly in need of its tremendous benefits, Dr. Westcott set out to prove that strength gains can come with minimal time and commitment. The number one complaint and excuse for discontinuing a strength training, or exercise regimen, is TIME. As you will find in this article, Dr. Westcott and his colleagues were able to prove that significant changes can occur in a person’s musculature and strength with a program lasting as little as 24 minutes, performed just two to three times a week.

RESEARCH OVERVIEW:

Over the past several years, Dr. Wayne Westcott and his colleagues have conducted several research studies with adults, seniors, and children consistent with the American College of Sports Medicine exercise guidelines. With every study, Dr. Westcott has continued to uncover protocols that deliver results to the masses. In every program, the participants experienced excellent gains in muscle strength and impressive improvements in body composition. On average, the adult exercisers in these particular studies increased their muscle strength by over 40 percent, added about two and one half pounds of muscle, and lost about four and one half pounds of fat over an eight week training period.

The results from the shortened programs are at least as good as those attained using other exercise protocols, indicating that a basic and brief strength training program can be highly effective. Perhaps just as important, participants have been pleased with both the exercise process and the training product, with over 90 percent continuing their strength workouts after completing the program.

BASIC STRENGTH TRAINING PROGRAM :

Participants performed one set of each exercise, with a weight load that could be lifted between 8 and 12 repetitions. Each repetition was performed at a moderate movement speed (about 6 seconds) and through a full movement range. When 12 repetitions were able to be completed in proper form, the weight load was increased by a small amount (5 percent or less). The participants chose to train either two or three days per week depending on personal preference. The studies have shown almost 90 percent as much benefit from twice-a-week training as three day-a-week training.

The basic training program used is relatively time efficient, depending of course on the recovery period between exercises. Assuming about a minute to perform each exercise and about a minute between exercises, the workout requires only 24 minutes for completion.

20 SECOND STRETCHING BETWEEN EXERCISES:

The flexibility component of the program generally consisted of interspersing stretching exercises with the strength training movements. The participants experienced excellent results by performing a 20-second stretch for the muscle group just worked. For example, the leg curl exercise was followed by a 20-second static stretch for the hamstrings muscles.

The research has shown that adding stretching exercises to the workout may have duel benefits, enhancing both joint flexibility and strength development. The participants who did static stretches following their strength training exercise had greater increases in hamstrings flexibility and strength than the participants who did strength training exercises only. Because the participants typically took a 1-minute break between exercises, the 20-second stretches did not lengthen the overall workout duration.

STRENGTH TRAINING GUIDELINES:

FREQUENCY

Train two to three days per week on an every-other-day schedule. Taking back-to-back strength training workouts is counterproductive because the muscles do not have sufficient recovery or building time. Two training days per week produce about 90% as much strength and muscle gain as three weekly workouts.

DURATION

Train with one set of 8 to 12 repetitions on each machine. At 6 seconds per repetition a set of strength exercises should take about 50-70 seconds. When the proper weight-load is used, this provides excellent stimulus for strength gains. The Strength Training Circuit should take approximately 25-30 minutes to complete once you know what adjustments and weight you need for each movement or machine. Until then, it could take 45 minutes or so to complete the circuit.

INTENSITY

The weight-load should be heavy enough to fatigue the target muscle group with 8-12 repetitions.

SPEED

Perform all movements slowly, approximately 6 seconds per repetition. Take two seconds to lift the weight-load, and take four seconds to lower the weight-load. Slow training increases the strength building stimulus and reduces the risk of injury.

RANGE

Perform all exercises through a full range of pain-free joint movement. Full-range training ensures greater muscle effort, joint flexibility, and performance power.

PROGRESSION

Gradually increase muscle stress by adding approximately 5% more weight whenever you complete 12 repetitions in good form. Progressive resistance is the key to continued strength development.

CONTINUITY

Proceed from machine to machine, or exercise to exercise in order and in a timely manner. Work the muscles from larger to smaller groups, which aids in efficiency, and provides better overall training effect.

MAINTAIN REGULAR WORKOUTS

Consistency is perhaps the most important variable in developing and maintaining physical fitness. Two or three non-consecutive workout sessions per week on a regular basis are recommended for maximizing muscular fitness.

Well that’s all you need to know. For more ideas on how to create efficient workouts check out these past articles: One And Done

TAKU’s NOTE: Thanks to Dr. Wayne Westcott for allowing me to share his research here on my blog.

Resistance Training is Medicine:

Mon, 31 Dec 2018 19:49:00 GMT

By Wayne L. Westcott, PhD

Introduction

Not long ago, the muscle-building activity known as weight training generally was considered to be the domain of exceptionally strong men who competed in sports such as power-lifting, Olympic weight lifting, bodybuilding, and football. It was obvious that these athletes required high levels of strength and muscularity to excel in their chosen sport and that their mesomorphic physiques responded favorably to heavy resistance training with barbells and dumbbells. Average individuals saw no reason to engage in weight training, and participants in other sports typically felt that lifting weights actually would hinder their athletic performance.

As American lifestyle became more sedentary and heart disease became the leading cause of death, regular exercise was promoted for attaining physical fitness, desirable body weight, and cardiorespiratory health. However, the overwhelming emphasis was on aerobic activity with little encouragement for resistance training. More recently, attention has been given to age-related muscle loss and associated physiological problems such as bone loss, metabolic decline, fat gain, diabetes, metabolic syndrome, and all-cause mortality. Given the serious problem of sarcopenia in an increasingly sedentary and aging population, and the accumulating evidence that resistance exercise promotes muscle gains in men and women of all ages, it is understandable that leading researchers have advocated a public health mandate for sensible resistance training.

The series of events that seem to be associated with a large number of illnesses, injuries, and infirmities are 1) muscle loss, 2) leading to metabolic rate reduction, 3) followed by fat gain that places almost 80% of men and 70% of women 60 years of age and older in the undesirable categories of overweight or obese. These percentages are based on body mass index calculations that do not account for age-related sarcopenia. It is therefore likely that an even higher percentage of the older adult population has excess body fat (above 22% for males and above 32% for females).

Muscle mass declines between 3% and 8% each decade after age 30, averaging approximately 0.2 kg of lean weight loss per year. Muscle loss increases to 5% to 10%each decade after age 50, averaging approximately 0.4 kg per year after the fifth decade of life. Skeletal muscle, which represents up to 40% of total body weight, influences a variety of metabolic risk factors, including obesity, dyslipidemia, type 2 diabetes, and cardiovascular disease. Muscle tissue is the primary site for glucose and triglyceride disposal, so muscle loss specifically increases the Muscle protein breakdown and synthesis largely are responsible for energy expenditure in resting muscle, which is approximately 11 to 12 calIdj1Ikgj1 of untrained muscle tissue. Consequently, muscle loss is the greatest contributor to the age-related decline in resting metabolic rate, which averages 2% to 3% per decade in adults. Because resting metabolism accounts for about 65%to 70% of daily calorie use among sedentary men and women, reduction of muscle mass and resting metabolic rate may be accompanied by increased fat weight.

Reversing Muscle Loss

Numerous studies have demonstrated that relatively brief sessions (e.g., 12 to 20 total exercise sets) of regular resistance training (two or three nonconsecutive days per week) can increase muscle mass in adults of all ages through the 10th decade of life. Many of these studies showed lean weight gains of about 1.4 kg following approximately 3 months of resistance training. A representative large-scale study with more than 1,600 participants between the ages of 21 and 80 years revealed a mean lean weight increase of 1.4 kg after 10 weeks of resistance training incorporating 12 total exercise sets per session. Training frequencies of 2 and 3 day / week produced similar lean weight gains, and there were no significant differences in muscle development among any of the age groups.

Recharging Resting Metabolism

Resistance training stimulates increased muscle protein turnover and actually has a dual impact on resting metabolic rate. First, as a chronic response, resistance training results in greater muscle mass that necessitates more energy at rest for ongoing tissue maintenance. A 1.0-kg increase in trained muscle tissue may raise resting metabolic rate by about 20 cal / day. Second, as an acute response, resistance training causes tissue microtrauma that requires relatively large amounts of energy for muscle remodeling processes that may persist for 72 h after the training session. Research has shown significant increases in resting metabolic rate (approximately 7%) after several weeks of resistance training. However, more recent studies have revealed a similar elevation in resting energy expenditure (5% to 9%) for 3 d following a single session of resistance training. Participants who performed a high volume resistance workout (8 exercises x 8 sets each) averaged an 8% (trained subjects) to 9% (untrained subjects) increase in resting energy expenditure for 3 d after the exercise session. Beginning participants who performed either a moderate-volume resistance workout (10 exercises x 3 sets each) or a low-volume resistance workout (10 exercises x 1 set each) averaged a 5% increase in resting energy expenditure for 3 d after their respective exercise sessions.

Based on the findings from these studies, regular resistance training may increase energy expenditure at rest by 100 cal / day or more. Reducing Body Fat Excessive body fat is associated with risk factors such as elevated plasma cholesterol, plasma glucose, and resting blood pressure, which contribute to the development of type 2 diabetes and cardiovascular disease.

In their review article, Strasser and Schobersberger concluded that resistance training is recommended in the management of obesity and metabolic disorders. With respect to overall body fat, several resistance training studies that showed approximately 1.4 kg of lean weight gain also reported approximately 1.8 kg of fat weight loss. With respect to abdominal adipose tissue, research has revealed significant reductions in intra-abdominal fat resulting from resistance training in older women and older men as well as only one-third as much visceral fat gain in premenopausal women over a 2-year study period (7% resistance trained vs 21% untrained). Hurley et al. have identified increased resting metabolic rate, improved insulin sensitivity, and enhanced sympathetic activity as possible means by which resistance training may decrease intra-abdominal fat stores. Increased resting metabolic rate would seem to be a major factor in fat loss. A 20-min circuit resistance training program may require approximately 200 cal for every performance and may use 25% as many additional calories (50 cal) for recovery processes during the first hour following the workout . Furthermore, over the next 72 h, resting energy expenditure may remain elevated by 100 cal /day for muscle remodeling processes. Assuming two 20-min circuit resistance training sessions a week, the associated energy utilization would approximate 5000 cal /month (eight workouts / 250 cal + 30 days 100 cal).

Facilitating Physical Function

Aging is accompanied by a gradual reduction in physical function that negatively affects the ability to perform activities of daily living. Research has revealed that resistance training can reverse some of the debilitating effects associated with inactive aging, even in elderly individuals. In one study, nursing home residents (mean age = 89 years) performed one set of six resistance machine exercises, twice a week, for 14 wk. At the end of the training period, the participants increased their overall strength by 60%, added 1.7 kg of lean weight, and improved their functional independence measure by 14%. Other studies support resistance training by older adults for enhancing movement control, functional abilities, physical performance, and walking speed.

Resisting Type 2 Diabetes

As the obesity problem increases so does the prevalence of type 2 diabetes. It is predicted that by the middle of this century, one of three adults will have diabetes . In their review article on aging, resistance training, and diabetes prevention, Flack et al. concluded that resistance training may be an effective intervention approach for middle-aged and older adults to counteract age-associated declines in insulin sensitivity and to prevent the onset of type 2 diabetes. This position is supported by numerous research studies, including those demonstrating improvements in insulin resistance and glycemic control. As presented in the previous section, resistance training also has been shown to reduce abdominal fat, which may be particularly important for diabetes prevention. This is because insulin resistance seems to be associated with abdominal fat accumulation in aging adults. Based on their literature review, Flack et al. suggested that resistance training programs incorporating higher-volume and higher intensity protocols may be more effective for improving insulin resistance and glucose tolerance compared with lower-volume and lower-intensity exercise protocols. This recommendation is consistent with the resistance training guidelines of the American Diabetes Association to exercise all major muscle groups, 3 days / week, progressing to three sets of 8 to 10 repetitions at high intensity.

A meta-analysis by Strasser et al. revealed that resistance training reduced visceral adipose tissue and decreased glycosylated hemoglobin (HbA1c) in people with abnormal glucose metabolism. The review authors concluded that resistance training should be recommended for the prevention and management of type 2 diabetes and metabolic disorders. According to Phillips and Winett, resistance training is associated with improved glucose and insulin homeostasis because of increases in muscle cross-sectional area and lean body mass, as well as qualitative improvements in muscle metabolic properties, including increases in the density of glucose transporter type 4, glycogen synthase content / activity, and insulin-mediated glucose clearance. There also is evidence that resistance training may be preferable to aerobic exercise for improving insulin sensitivity and for lowering HbA1c.

Improving Cardiovascular Health

A 2011 literature review by Strasser and Schobersberger concluded that, ‘‘resistance training is at least as effective as aerobic endurance training in reducing some major cardiovascular disease risk factors’’. The reported findings related to cardiovascular benefits of resistance training included improved body composition, mobilization of visceral and subcutaneous abdominal fat, reduced resting blood pressure, improved lipoprotein-lipid profiles, and enhanced glycemic control. This section addresses the effects of resistance training on three key physiological factors associated with cardiovascular health, namely, resting blood pressure, blood lipid profiles, and vascular condition.

Resting Blood Pressure

Approximately one-third of American adults have hypertension, which is a major factor in cardiovascular disease. Several studies have demonstrated reduced resting systolic and / or diastolic blood pressure following two or more months of standard resistance training or circuit style resistance training. One study reported resting blood pressure changes in more than 1,600 participants (ages 21 to 80 years) who performed 20 min of resistance training and 20 min of aerobic activity 2 or 3 dIwkj1 for a period of 10 weeks. Subjects who trained twice a week significantly reduced resting systolic and diastolic blood pressure readings by 3.2 and 1.4 mm Hg, respectively. Those who trained 3 days /week, significantly reduced resting systolic and diastolic blood pressure readings by 4.6 and 2.2 mm Hg, respectively. A study by Kelemen and Effron also demonstrated significant blood pressure reductions from combined resistance training and endurance exercise.

A meta-analysis of randomized controlled trials by Kelley and Kelley concluded that resistance training is effective for reducing resting blood pressure. A more recent meta-analysis of randomized controlled trials found that blood pressure reductions associated with resistance training averaged 6.0 mm Hg systolic and 4.7 mm Hg diastolic and were comparable with those associated aerobic activity.

Blood Lipid Profiles

According to a recent report of the American Heart Association, approximately 45% of Americans have undesirable blood lipid profiles that increase their risk for cardiovascular disease. Several studies have shown beneficial effects on lipoprotein-lipid profiles resulting from resistance training, whereas other studies have not demonstrated significant changes in blood lipid levels. Some investigators have found that resistance training and aerobic activity produce similar effects on blood lipid profiles. A review by Kelley and Kelley reported modest improvements in blood lipid profiles resulting from resistance training, with the exception of high-density lipoprotein (HDL) cholesterol, which did not change significantly. According to the American College of Sports Medicine position stand on Exercise and Physical Activity for Older Adults (3), there is evidence to suggest that resistance training may increase HDL cholesterol by 8% to 21%, decrease low-density lipoprotein (LDL) cholesterol by 13% to 23%, and reduce triglycerides by 11% to 18%. In a study with elderly women (70 to 87 years of age), resistance training significantly improved triglyceride, LDL cholesterol, and HDL cholesterol profiles. A 2009 review by Tambalis et al. revealed resistance training to be an effective means for reducing LDL cholesterol, but there is evidence that combined resistance training and aerobic activity improves blood lipid profiles better than either exercise performed independently. After a careful review of the research literature and their own studies, Hurley et al. suggested that lipoprotein-lipid responses to resistance training likely are to be genotype dependent, indicating that genetic factors may determine the degree to which resistance training influences blood lipid profiles

Vascular Condition

Vascular condition refers to the ability of arteries to accommodate blood flow, which directly affects blood pressure. Research studies are inconsistent regarding the effects of resistance training on vascular condition. Some studies indicate that resistance training reduces arterial compliance, some studies show no effect of resistance training on arterial compliance, while other research reveals enhanced vascular conductance and condition with resistance training.

As Phillips and Winett concluded in their literature review, further study is necessary to determine the relevant role of resistance training in vascular adaptations. Based on the research reviewed, there is sufficient evidence to suggest that resistance training may enhance cardiovascular health, as well as reduce the risk of predisposing metabolic syndrome. Although resistance training alone seems to provide cardiovascular benefits, a combination of resistance training and aerobic activity generally is recommended for healthy adults and for older adults. Resistance training also has been shown to produce positive effects in post coronary patients. Numerous studies indicate that resistance training is a safe and productive means for maintaining desirable body weight, increasing muscular strength, improving physical performance, and enhancing both self-concept and self-efficacy in cardiac patients.

Increasing Bone Mineral Density

According to the National Osteoporosis Foundation, approximately 10 million American adults (8 million women) have osteoporosis, and almost 35 million others have insufficient bone mass or osteopenia. The U.S. Department of Health and Human Services estimates that 30% of women and 15% of men will experience bone fractures due to osteoporosis. Research reveals that muscle loss (sarcopenia) is associated with bone loss (osteopenia). Adults who do not perform resistance training may experience 1% to 3% reduction in bone mineral density (BMD) every year of life. Logically, exercise interventions that promote muscle gain also may be expected to increase BMD, and the majority of studies support this relationship. Several longitudinal studies have shown significant increases in BMD after 4 to 24 months of resistance training.

A meta-analysis by Wolfe et al. indicated that exercise programs prevented or reversed approximately 1% bone loss per year (femoral neck and lumbar spine) in adult and older adult women. A more recent review by Going and Laudermilk revealed that resistance training increased BMD between 1% and 3% (femoral neck and lumbar spine) in premenopausal and postmenopausal women. Conversely, other longitudinal studies have failed to show significant increases in BMD following 4 to 32 months of resistance training. Cussler et al. have identified several possible reasons for the inconsistent study results, including small sample sizes, short intervention periods, low completion rates, lack of randomized exercise assignments, and different resistance training intensities. Other variables that may influence BMD research results are growth hormone administration in men, hormone replacement therapy in women, dietary protein intake, and calcium and vitamin D supplementation.

A 2-year study by Kerr et al. indicated that resistance training resulted in a 3.2% improvement in BMD compared with the control group. However, studies show that termination of the resistance training program leads to reversal of BMD gains. Although much of the research on resistance training and bone density has been conducted with older women, there is evidence that young men may increase BMD by 2.7% to 7.7% through resistance training. The range of BMD change is related to different responses in different bones because the musculoskeletal effects of resistance training relatively are site specific. The majority of studies in this area support the conclusion in Layne and Nelson’s review that resistance training appears to be associated positively with high BMD in both younger and older adults and may have a more potent effect on bone density than other types of physical activity such as aerobic and weight bearing exercise.

Enhancing Mental Health

According to a comprehensive research review by O’Connor et al., the mental health benefits of resistance training for adults include reduction of symptoms in people with fatigue, anxiety, and depression; pain alleviation in people with osteoarthritis, fibromyalgia, and low-back issues; improvements in cognitive abilities in older adults; and improvements in self-esteem. While there is considerable evidence that appropriate resistance training reduces low back pain, arthritic discomfort, and pain associated with fibromyalgia, this section will address the effects of resistance training on cognition and psychological measures. Concerning cognition, much of the research has been conducted with older adults, and most of the studies have featured endurance exercise alone or combined aerobic activity and resistance training. However, studies using only resistance training interventions have shown significant improvement in cognitive abilities.

In a meta-analysis by Colcombe and Kramer, aerobic activity plus resistance training produced significantly greater cognitive improvement in inactive older adults than aerobic activity alone. According to O’Connor et al., self-esteem, as a global concept of one’s perception of himself or herself, relatively is stable over time and less likely to be affected by physical training than other psychological measures. Nonetheless, positive changes in self-esteem as a result of resistance training have been reported in older adults, younger adults, women, cancer patients, and participants of cardiac rehabilitation. With respect to other psychological measures, studies by Annesi et al. have shown 10 week of combined resistance training and aerobic activity to improve significantly physical self-concept, total mood disturbance, depression, fatigue, positive engagement, revitalization, tranquility, and tension in adults and older adults. Depression is a serious mental health issue that may be associated with decreased functionality, especially in older adults.

In their comprehensive review, O’Connor et al. noted that at least four studies have examined the effects of resistance training on depression levels in clinically depressed individuals, and at least 18 studies have examined the effects of resistance training on depression symptoms in healthy adults or adults with medical problems. Although these trials produced mixed results, the review authors concluded that there was sufficient evidence to support resistance training as an effective intervention for reducing depression symptoms in adults with depression .

Singh et al have researched the effects of resistance training on depression in elderly individuals. In a classic study, they found that more than 80% of the depressed elders who performed three weekly sessions of resistance training were no longer clinically depressed after just 10 weeks of exercise. Based on these studies, it would appear that resistance training is associated with reduced depression levels in older adults.

Reversing Aging Factors

Finally, some interesting research has been conducted on resistance training effects on muscle mitochondrial content and function. There is evidence that circuit (short rest) resistance training can increase both the mitochondrial content and the oxidative capacity of muscle tissue. Another study, using standard resistance training, showed a reversal in mitochondrial deterioration that typically occurs with aging. After 6 months of resistance training, the older adult participants (mean age of 68 years) experienced gene expression reversal that resulted in mitochondrial characteristics similar to those in moderately active young adults (mean age of 24 years). The favorable changes observed in 179 genes associated with age and exercise led the researchers to conclude that resistance training can reverse aging factors in skeletal muscle.

Evidence Based Exercise recommendations for resistance training .

Training exercises:
Perform 8 to 10 multi-joint exercise that address the major muscle groups (chest, shoulders, back, abdomen, arms, hips, legs).

Training frequency:
Train each major muscle group two or three non-consecutive days per week.

Training sets:
Perform two to four sets of resistance training for each major muscle group.

Training resistance and repetitions:

Use a resistance that can be performed for 8 to 12 repetitions (or 60-90 seconds of TUT).

Training technique:

Perform each repetition in a controlled manner through a full range of motion. Exhale during lifting actions and inhale during lowering actions.

TAKU’s NOTE: Thanks to my friend, and mentor Wayne L. Westcott, PhD for the above article as well as joining us for this week’s podcast episode #28. For more awesome research check the various links throughout the article above. The full article is titled: "Resistance Training is Medicine: Effects of Strength Training on Health". References and footnotes were removed for brevity.

One and Done: Five Easy Steps to a One Hour Workout

Wed, 26 Dec 2018 22:54:00 GMT

Two of the biggest mistakes I see in the gym are people training too often, and not training hard enough. Most folks mistakenly believe that they can make up for lower quality workouts, by simply upping the quantity. Unfortunately this does not work.

Most of these people hit the gym five or six days a week, repeating the same old stuff over and over, like a hamster going round and round on his little wheel. The sad thing is they make about as much forward progress as that hamster does…they are basically going no where.

On the other end of the spectrum are the folks who feel they just don’t have time to train. They want to do cardio, lift weights, stretch, and still have a life. They look at the gym hamsters, and wish that they to could somehow find the time to spend 10-12 hours a week in the gym.

WAKE UP PEOPLE!!!

First, you will not make progress by doing the same thing over and over. If you expect your body to produce a change, than you must start by inducing that change with an unaccustomed stimulus.

Next,once the stimulus has been introduced, get out of the gym and let your body do it’s thing. The workout does not produce the change. Change happens during your recovery period.

Finally, 4-6 workouts every two weeks is enough for anyone to get the job done. Not only that, each workout should not take more than an hour to complete. That’s right, one hour. You will do cardio, weights, stretching…and all in one hour.

Here’s how it works:

Step One. 0-5 minutes. Warm-up = Easy cycling @ 60% Max Heart Rate

Step Two. 5-20 minutes. Endurance exercise (Cardio) = Interval cycling alternating 3-min @ 70% Max Heart Rate and 3-min @ 80% Max Heart Rate

Step Three. 20-25 minutes. Cool-down = Easy cycling @ 60% Max Heart Rate

Step Four. 25-55 minutes. Strength Training = One set each of 8-12 exercises covering all major muscle groups. Example: Leg Press, Leg Curl, Chest Press, Row, Shoulder Press, Pull-down, Triceps, Biceps, Ab’s, Low-back

Step Five. 55-60 minutes. Cool-down and Stretching = the Big-4: Hamstring stretch, Low-back Stretch, Shoulder Stretch, Calf Stretch

WOW…That was easy. Now, get into the gym and create your own workout using the above guidelines as your template. If you like free-weights, use free-weights. If you prefer running or rowing to cycling, DO IT!. Try alternating three days in the gym the first week, and only two days the next. Mix things up, keep it fresh.

Before you know it, you’ll be having fun, getting fit, and still have time for a life outside the gym.

TAKU

CYCLE YOUR CARDIO

Wed, 26 Dec 2018 22:15:00 GMT

By TAKU

In this weeks podcast episode #27 we focus our attention on how much “Cardio” should I do? Take a listen, and while you’re at it check out the four brief, intense conditioning workouts I put together that may be done in just about any commercial gym setting.

Everyone knows I love interval training; it’s what I am known for. Most people also know I am a big fan of supplemental training devices that require a total body effort such as the Versa-climber, the Air-dyne Bike and the awesome but seldom found Jacobs Ladder. But what if you don’t have access to any of these cool machines? Should you give up on getting a good cardio / conditioning workout? What I have often said about strength training equipment (it’s not the tools it’s how you use them) applies to cardio equipment as well. Use what is readily available to you.

Below are four great, indoor interval workouts that you should try. None of them takes more then 20 minutes to complete.

Recumbent Bike

1 minute @ Max speed*

1 minute @ 50% Max speed

Repeat those intervals for 20 minutes

*Strive to keep R.P.M. level @ 100 or higher during work sets. Increase resistance when all 10 cycles can be completed easily.

Treadmill Running

Warm-up for 3-4 minutes at a fast walk or light jog

• Interval 1 – run at 8.0 mi/hr for 1 minute

• Interval 2 – walk at 4.0 mi/hr for 1.5 minutes

• Interval 3 – run at 10.0 mi/hr for 1 minute

• Interval 4 – walk at 4.0 mi/hr for 1.5 minutes

Repeat above sequence four times for a 20 minutes workout.

Step-Mill (indoor stair climbing)

5 minutes of 20 seconds A.F.A.P.* / 20 seconds recover**

Repeat the above 5-minute cycle three times

Rest 90 seconds between 5 minute cycles

**A.F.A.P. = As Fast As Possible

**Recover @ 50% of max speed.

Concept 2 Rowing

30 seconds Row @ Max intensity

30 seconds Row @ 50% Max intensity

Repeat those intervals for 20 minutes

If you belong to a commercial gym then any or all of the above tools should be available to you. As the title of this article implies I recommend that you change modes frequently. At minimum you should plan on changing modes (equipment) at least every three weeks. I prefer to change modes each work out. This means you begin with the bicycle workout, and then during your next cardio / conditioning workout you use the treadmill workout, followed by the stairs and finally the rower.

The T.N.T. Triple Progressive Overload Process

Wed, 12 Dec 2018 22:26:00 GMT

By TAKU

T.N.T. Triple Progressive Overload

The classic “double progressive” overload technique involves adding weight and / or increasing the number of reps from the previous workout. The T.N.T. system adds a third component, time under tension. This third component then creates the T.N.T. Triple progressive overload process. This is essential for direct accountability of accurate strength gains, perfect reps, and eliminating non-productive sets.

T.N.T. Triple Progressive Overload Technique*

1. Increase Time under Tension
2. Increase Reps
3. Increase Weight & Do Not Cheat!

The T.N.T. Triple progressive overload technique reinforces the significance of the controlled rep** and of the strength accountability necessary to accurately assess strength gains. In order for the strength training system to be maximally successful the client and trainer must understand how to implement the T.N.T. Triple progressive overload process. The following is a detailed description of the variables involved:

1) Increase Time under Tension – Time under tension refers to the amount of time the muscle(s) is being stressed (overloaded) during a set. The muscle should never relax at any time during the entire set. The recommended time under tension per rep is 6 to 10 seconds, 3-5 seconds for the concentric or positive movement and another 3-5 seconds for the eccentric or negative. Therefore, if a client sets a rep range between 8 to 12 reps, the time under tension range will be between 48 seconds (8 reps x 6 sec.) and 120 seconds (12 reps x 10 sec.). Example: a client executes 10 perfect reps to MMF on a standing barbell press, with 100 pounds, and the total time under tension was 60 seconds. The recommendation for the next workout would be to stay with the 100 lbs and increase the reps to 11 or 12 and or increase the time under tension to 66-120 seconds. A minimum speed of 6 seconds per rep is acceptable under these guidelines.

The following is an example of a client that performs more reps but actually less work. During Monday’s workout the client uses 100 pounds in the standing barbell press and executes 10 reps in 100 seconds. The average rep speed was 10 seconds. The next workout, two days later, the client uses 100 pounds again in the standing press and performs 12 reps in 60 seconds. The average speed per rep is 5 seconds. This is below the acceptable rep speed guideline for TUT, and was 40 seconds less than the time under tension performed on Monday. The client is convinced that they got stronger due to the fact that they performed two more reps than in the previous workout. However, because the time under tension was 40 seconds less, and the resistance was the same, the client did not increase the overload intensity. The difference was that the client used greater momentum and performed less work (reduced tension) per rep during the set. As a result they actually performed less work. The bottom line is that the T.N.T. Triple progressive overload system requires specific guidelines that must be understood and practiced in order to achieve maximum strength gains and have direct accountability of strength improvement with each set. Accurate records are essential.

Based on the above example, the following is the correct approach: The client should keep the weight at 100 lbs. for the next workout and try to exceed the time of tension, 100 seconds, to failure. This would show accountable strength gains and will ensure that the client does not cheat by adding more momentum to the set.

Most clients are not even aware of their rep speeds and will average 1.5 to 2.5 seconds per rep. Performing reps at that speed will minimize muscle recruitment and limit the client’s ability to maximize strength gains through the full range of motion. I realize that it may not seem practical to use a stopwatch to time every set. However, I do highly recommend that the client and trainer use a wristwatch and or a small metronome to get a rough idea how long each set takes to complete. The client needs to experiment with time under tension because there is a dramatic learning curve that must be experienced if the program is going to be successful.

2) Increase Reps – Set a rep range and focus on reaching the high end of the rep range during the set (refer to table A below). In addition, there must be a time under tension range that corresponds with the rep range. For example, a client sets a rep range from 10 to 12 reps which would correspond with a time under tension range between 60 sec. (10 reps x 6 sec.) and 120 sec. (12 reps x 10 sec.). If the client performs 10 reps in 65 seconds the average rep would be 6.5 seconds. The next workout the client is going to try to reach 11 to 12 reps, with the average rep time of 6.5 seconds or greater (72 seconds).

I believe that all clients should be motivated to increase reps during every workout. However, the client must be aware of the “time under tension” variable as they continue to increase reps because eventually they will hit a strength plateau and time of tension will be the most important variable.

Chart A Time Under Tension for Rep Ranges :

Rep Range Time under Tension

4 – 6 reps 24 to 60 seconds

6 – 8 reps 36 to 80 seconds

8 – 12 reps 48 to 120 seconds***

3) Increase Weight – Once the client has reached the top of the rep range and the top of the time under tension range it is time to increase the weight accordingly. Prior to increasing weight consider the following variables:

The average increases should be between 5-10%. Usually 10 % for double-jointed movements and 5% for single-jointed movements is a safe guideline for the majority of clients. Make sure that the increase does not affect the client’s ability to perform perfect reps within the low end of the rep range and time under tension range.

The T.N.T. Triple progressive overload process is an excellent way to accurately assess whether there is actual evidence showing direct accountable strength gains. Again, it is worth repeating, timing sets is not easy to do but will help educate the client, and trainer on how to perform perfect reps within the time under tension parameters.

TAKU’s NOTES:

*This is my interpretation of the TUT model based on my work with the NSPA

**See my original article “How to execute the perfect REP” posted OCTOBER 24, 2018

***NOTE: It is recommended that for most training goals it is best not to exceed 90 seconds TUT in any one set.

The Importance of Keeping Accurate Records

Wed, 12 Dec 2018 21:55:00 GMT

By TAKU

Keeping Accurate Training Records

If your strength training and conditioning is to be as productive as possible, it’s absolutely critical to keep written records that are as accurate and detailed as possible. Records document the history of what you accomplished during each and every exercise of each and every strength session, as well as each round of conditioning, or your fastest time in the 40 yards dash.. Because of this, maintaining records is an extremely valuable tool to monitor your progress and make your strength and conditioning workouts more meaningful.

Records can also be used to identify exercises in which you’ve reached a plateau. In the unfortunate event of an injury, you can also gauge the effectiveness of the rehabilitative process if you have a record of your pre-injury levels of strength. You should record your body-weight, the date of each workout, the resistance used for each exercise, the number of repetitions performed for each exercise and the order in which the exercises were completed.

The bottom line: Don’t underestimate the importance of using a workout log (or training journal) in making your strength training and conditioning sessions more productive and more meaningful.

Keeping a record of what you do and how you do it is vital to strength training and conditioning success. If you keep track of what you've done in the past, it will be easier for you to see what works for you. You can then repeat these actions to insure your future success.

I've never understood why people want to come to the gym, or show up at the track, time after time, repeating exactly what they've done before. That is not progress.

In order to improve and make gains, your training must be progressive in some manner. You can make progress 3 primary ways:

1. Lift more weight than the previous session

2. Do more reps with the same weight

3. Perform more work within a specific unit of time

If you don't remember exactly what you did in your previous training sessions, how do you expect to exceed it? I am 100% confident if you discipline yourself to keep accurate records of your training sessions, you will see noticeable improvements within just a few short weeks.

Tips on How to Keep a Good Training Log

Minimum things you should record for strength training sessions:

1. Write down the time of day you worked out.
2. Write down the total time it took to complete your workout
3. Write down how much weight you used in your exercises
4. Record the target rep cadence, and number of perfect reps performed*.
5. Make a note of any training variables you may have utilized
6. Note rest intervals between sets, and if you adhered to them

Minimum things you should record for conditioning workouts:

1. The number of reps performed.
2. The distance to be covered or the elapsed time in each repetition.
3. The assigned work interval time.
4. The relief interval.
5. The relief / work ratio.

Other things you may choose to record:

1. Write down how the movements felt, i.e. "50lbs DB was too light."

2. Write down how you looked and what was going on in your mind.

3. Write down what you wore or what music you listened to.

4. Write down what you ate and when you ate it.

5. Write down how you looked when you woke up, went to sleep, etc.

6. Write down how much conditioning you did.

7. Write down how much you weigh (if body composition is part of your goals).

8. Write down the other aspects of your life i.e., if you had a good day, a bad day, it was raining, you had a fight with your partner etc. This will help you attribute outside factors into your performance in the gym.

A training, and dietary journal will be your best friend when assessing progress.

TAKU’s NOTE: *Only record perfect reps. Finding your own natural cadence is useful. Your goal should be to find a rhythm that works for you. Keep in mind that you do not want to exceed 3-5 seconds on both the positive, and negative portion of your reps (6-10 seconds per rep). Constant tension is requisite to maximum safety and maximum efficiency.

TEXT "TNT" TO 855.796.9905 to feel half your age and twice as strong in 2 weeks!

REPETITIONS FOR DEFINITION AND BULK

Mon, 26 Nov 2018 23:32:00 GMT

Q: Is it better to concentrate on performing high repetitions for definition and low repetitions for bulk?

A: Both of these assumptions are incorrect . Ninety-nine percent of muscular definition has to do with a person’s lean muscle and overall body fat level, which is primarily a result of genetics, and calories obtained from one’s Personal Eating Plan.

If you are attempting to lose body fat, a) strength train regularly (to keep metabolically expensive muscle), b) eat fewer calories spread out over 3 to 5 feedings each day (speeds metabolism and creates a calorie deficit) and c) be disciplined not to eat if feeling hungry between feedings (indicates your tapping fat storage sites).

High repetitions have virtually no effect on muscular definition. If you desire greater definition, you must reduce your percentage of body fat by adhering to a balanced low-calorie Personal Eating Plan. All other factors being equal, body composition can be improved if one a) gets stronger, b) stays lean. But even then your potential definition is limited by your genes.

Muscular bulk or size is best produced by intensive exercise that lasts at least 30 seconds, but no more than 70 seconds. Using our recommended repetition guideline of 3-5 seconds to lift and then 3-5 seconds to lower the weight, a typical repetition of an exercise takes between 6-10 seconds to complete. Simple multiplication reveals that 6 second reps would permit sets of 5-11 reps where as 10 second reps would permit sets of 3-7 reps. For optimal results I recommend that you experiment with slow controlled repetitions while performing sets using the above guidelines.

TAKU’s NOTE: This is a question that often comes up in the Gym. Check out this weeks podcast episode #23 to hear one women’s journey to new levels of strength and Fitness.

Secrets to Performance Enhancement: (Part Three)

Fri, 23 Nov 2018 20:45:00 GMT

Caffeine

Caffeine is a common substance in our culture. For many it is an indispensable part of their daily lives when consumed in the form of coffee, tea and related beverages. Add to this the recent surge in the popularity of “energy” drinks such as Red Bull and the seemingly hundreds of copycat beverages and you can see the prevalence of this simple yet powerful substance. Putting the pure love that so many seem to have acquired for the comforting taste and soothing aroma of fresh brewed coffee aside for a moment, let’s look at what caffeine may or may not do for us as athletes or just health-minded fitness enthusiasts.

A quick search for caffeine on the internet will produce literally millions of hits. If you refine your search you will quickly and easily find research which points to the good, the bad, and the ugly of caffeine. Remember, although caffeine can be a naturally occurring substance found in many different plants (over 60 at last count) it is classified as a drug by the F.D.A. (among others) due to the potentially profound effect it may have on the central nervous system . As with just about any drug there are three ways to play with caffeine; you may use it, misuse it, or abuse it. Let’s take a look at some of the reasons one may or may not choose to use caffeine.

The good:

For years (probably thousands of years if not longer) caffeine in its natural forms has been used as a stimulant to increase alertness and combat fatigue. Caffeine can have a profound impact on athletic performance improving both endurance events by increasing the time it takes to reach fatigue, as well as power related events through increased arousal and acute increase in momentary strength output.

From a basic health standpoint caffeine intake increases the release of catecholamine’s (adrenaline, nor-adrenaline, dopamine), and related hormones and can also increase free fatty acid (FFA) mobilization from fat cells. This means that caffeine, through its impact on Dopamine, may increase feelings of pleasure and well–being as well as help your body use fatty acids as fuel. Recently there have even been studies which suggest that long-term caffeine ingestion actually lowers the risk of developing type II diabetes and several large studies have shown that caffeine intake is associated with a reduced risk of developing Parkinson’s disease (PD) in men (studies in women have been inconclusive.)

The Bad:

Some “experts” claim that coffee (or caffeine) should be avoided because of the insulin response that ensues. What they are trying to imply is that caffeine use may inhibit the way insulin acts or reacts in the body and somehow interfere with the delicate hormonal balance that allows the body to burn fat etc. This is shown to happen with acute intake in some cases. Depending on personal sensitivity, caffeine misuse may also lead to interrupted sleep patterns, irritability, and other minor unpleasant side effects.

The Ugly:

Long term caffeine use in high doses may cause a number of unpleasant syndromes to occur including extreme sleep pattern disruption and even anxiety disorders. In acute overdose situations something called caffeine intoxication may occur. A higher intake of caffeine (more than about 4 cups a day) may be associated with miscarriage and should therefore be limited or avoided during pregnancy.

After extended and consistent ingestion the body may become attenuated to the effects of the caffeine. This may bring about several unpleasant side effects. The first is that higher doses will be required to attain the desired effects. There also seems to be a break over point where increased intake will fail to provide the former level of stimulation that was previously achieved when taken less frequently and in smaller amounts. The second is the potential for a withdrawal reaction to occur which may include symptoms such as headache, irritability, an inability to concentrate and stomach aches. These symptoms may appear within 12 to 24 hours after discontinuation of caffeine intake, peak at roughly 48 hours and usually last from one to five days.

So what now?

Caffeine is probably the most-used legal drug in the world. According to some studies, 90% of adults in North America consume products that contain caffeine on a daily basis. This does not include the increasing number of younger people who consume caffeine in the form of sodas, energy drinks, and sweetened coffee beverages.

Like any drug, caffeine may be used, misused, or abused. Each person must decide for themselves if caffeine (whether in the form of beverages such as coffee, tea, or energy drinks or in another supplemental form) is something they enjoy. Further, as an athlete or fitness enthusiast one may explore caffeine use to determine it’s potential benefit to their personal performance levels. Most important of all, if one decides to experiment with caffeine as an ergogenic aid or for other reasons, keep in mind the potential risks listed above and strive to discern gradually your own tolerance levels.

The moral of the story is that athletes (and regular folks) can use caffeine and/or coffee to their distinct advantage for performance and body composition improvement. In addition, regardless of the population in question, coffee can actually improve insulin sensitivity over the long-term, which is likely due to its various beneficial non-caffeine phyto-nutrients. As with most drugs or drug like substances use caffeine intelligently and in moderation and you should enjoy the potential benefits while reducing the risk of any negative side effects.

TAKU

TAKU’s NOTE: Elements of this article were compiled from excerpts from the book “Knowledge and Nonsense” The Science of Nutrition and Exercise chapter 3.

Strength Training for Athletes

Mon, 19 Nov 2018 23:45:00 GMT

Primary Goals of the T.N.T. Athletic Strength & Conditioning Program:

1. Reduce the likelihood and severity of injury – Keeping athletes healthy and on the field of play is imperative to the success of a team. Thus, the primary goal of all strength and conditioning programs should be injury prevention. This goal includes both reducing the likelihood and severity of injury occurring during athletic performance and also eliminating injuries occurring in the weight room. A strength training program must emphasize areas that are prone to injury as a result of competing in any number of athletic endeavors. Performing potentially dangerous exercises in the weight room to prepare for potentially dangerous activities in competition is like banging your head against a wall to prepare for a concussion.

2. Stimulate positive physiological adaptations – Physiological changes resulting from a proper strength training regimen include an improvement in strength and the ability to produce force, improved power / explosive capacity, achievement and maintenance of a functional range of motion, and an improvement in body composition.

3. Improve confidence and mental toughness – An extremely valuable byproduct of strength training may be improved confidence and mental toughness. Intense workouts will expand an athlete’s tolerance for physical discomfort. Most athletes who pride themselves in proper strength training will compete harder because they have invested time and energy to physically prepare for competition.

Our program has been prepared to meet the following objectives:

Muscular Strength / Power

Function Dictates Prescription:

Muscle Groups

It is important to understand the major muscle groups of the body, what they do, and how we can train them. We will break the body up it to the following groups:

Neck.

Shoulders.

Chest.

Back.

Arms.

Legs.

Midsection.

The exercises performed can be grouped into the following:

Multijoint Lower body – ex. Squat, Dead-lift, Leg Press

a. push – ex. Bench Press, OH Press, Dips

b. pull – ex. Rows, Chin-ups, Recline pulls

Single joint – ex. Arm Curls & Extensions, etc

Progressive Overload

The physiological basis for any resistance training program is the overload principle. The overload principle states that a system must be stressed beyond its current capacity in order to stimulate a physiological response… that response is an increase in muscular strength and size. The goal should be to use more resistance or perform more repetitions each time you strength train. The overload principle is the single most important part of a resistance training program. Without overload, a resistance training program is of little or no value. Our goal is to safely and efficiently facilitate overload.

Intensity

Brief and Infrequent

*Volume prescriptions are based on the individual athlete, sport and in-season / off-season demands pf athletic training.

How Many Sets?

Repetition Performance

Never twist or torque body when performing a rep. The athlete should be instructed to maintain proper positioning, posture, and form. If a protocol does not dictate a specific rep speed, rep speed should be as follows. Raise weight under control taking approximately 3-5 seconds; pause in the contracted position; lower weight at the same speed as the raising of the weight. If in doubt, move slower, never faster. Never sacrifice form for more reps or more resistance. It is not the amount of weight or the number of repetitions performed that matters; it is how the repetitions are performed that matters.

Explosive Training

Specificity

Skills are specific. They do not transfer. Do not attempt to mimic a skill performed on the field in the weight room. Throwing a weighted baseball is a far different skill then throwing a conventional baseball. As soon as you add resistance to a skill it becomes a new skill. A different neuromuscular pattern is recruited. In his text, Introduction to Motor Behavior: A Neuropsychological Approach, author George Sage states, “Practice of nonspecific coordination or quickening tasks will not transfer to sport specific skills.”

Example of a Strength Training Program

All workouts include both warm-up and cool-down activities as well as neck, grip and mid-section work.

BASIC FULL-BODY PROGRAM:

That’s it. Brief Intense, Infrequent. Remember your goal as a strength coach is to prepare your athletes as best you can while doing no harm. Keep it simple. Keep it safe.

TAKU’s NOTE: For more on safe efficient, and effective training programs for athletes check out this weeks podcast episode featuring Michael Bradley Head S&C Coach for FSU Basketball

Secrets to Performance Enhancement: (Part Two)

Tue, 13 Nov 2018 21:20:00 GMT

In our first installment we talked about the importance of rest and recovery and how just getting a little more sleep can go a long way to improving our success in achieving both our athletic and aesthetic goals. In Part Two we continue our series and bring to you information on one of natures key nutrients, WATER.

For athletes and regular exercisers maintaining a constant state of hydration is essential to performance as dehydration leads to muscle fatigue and loss of coordination. Being dehydrated by as little as 2% can cause endurance to drop by up to 7% and can decrease power output as well as cognitive ability. According to a recent study dehydrated exercisers worked out almost 25% less than those who drank water before and during workouts.

Health care professionals such as Nancy Clark, MS, RD recommend that physically active people should drink more than the standard eight glasses per day. Water is the most important nutrient in the body and makes up 70 percent of muscles and 75 percent of the brain. Oxygen is the only thing the body craves more than water.

Water plays an essential role in eliminating toxins and waste products, regulates body temperature, and helps to maintain proper muscle tone–all extremely important functions to Athletes / fitness enthusiasts. For proper hydration, Clark suggests about 3-4 quarts of water per day, which will assist you in reaching your Athletic / fitness goals.

HOW MUCH WATER IS REQUIRED:

There isn’t a “recommended daily allowance (RDA)” for daily water intake. Part of the reason is the difference in physical activity, age, present physical condition, living in a hot or dry climate, and diuretic medications all contribute to fluid loss and a greater need for water. In addition, a diet rich in fiber, high in protein, or taking a supplement such as creatine** requires an increase in water consumption. It’s estimated that healthy adults require at least eight to ten cups of water each day. The following formula will provide you with a more precise amount of water necessary for your daily needs.

The formula is .5 times your weight in pounds to get the number of ounces divided by 8 to get the number of glasses. Example: 115 lbs x .5 = 57.5 ounces. 57.5 divided by 8 equals 7.2 glasses. Often, we replace fluids by consuming beverages such as milk, fruit juices, coffee, tea, and sodas. Our bodies will extract the water from these sources through digestion and metabolism.

DEHYDRATION

Dehydration can be defined as the loss of water and essential body salts (electrolytes) that are needed for normal body functioning. Water makes up about 60 percent of a man’s weight and 50 percent of a woman’s weight. This proportion has to be kept within a narrow limit to attain a proper balance in the cells and body tissue. In a dehydrated state the body is unable to cool itself, leading to heat exhaustion and possibly heat stroke. Without an adequate supply of water the body will lack energy and muscles may develop cramps.

Usually, by the time action is taken, dehydration has already set in and damage may have occurred. Physical signs can range from fatigue, loss of appetite, heat intolerance, and low quantities of dark yellow urine. Severe dehydration can cause muscle spasms, high body-core temperatures, and complete exhaustion. According to Dr. James A. Peterson the easiest way to determine if you are hydrated is to check the color and quantity of your urine. “If your urine is very dark in color and limited in quantity, you need to consume more fluids.” The best way to counter the possibility for dehydration is to frequently drink plenty of water. It is also of great importance to make sure that you drink the highest quality of water available to you.

For healthy people under normal circumstances, thirst is a reliable mechanism to indicate the body’s need for more fluid. “However, your thirst doesn’t tell you exactly what to drink. It just tells you that you’re thirsty,” says Kenneth G. Berge, M.D., associate medical editor of Mayo Health Oasis. “Of course, billions of dollars are made by persuading you to reach for a soft drink or something like that, when really the best choice usually is water.”

You may have heard that you need at least eight glasses of water per day. This quantity won’t hurt a healthy adult. But Dr. Berge says such one-size-fits-all answer fails to tell the whole story about the body’s necessary balance of fluid intake and loss. Humans normally lose about 10 cups (2.4 liters) of fluid a day in sweat, urine, exhaled air and bowel movements. What is lost must be replaced to maintain a fluid balance. Dehydration poses a particular health risk for the very young and the very old.

Caffeinated and alcoholic beverages are actually dehydrating because they increase urine output, so don’t count these as fluid replacements.

Ten Tips for Proper Hydration

TAKU

TAKU’s NOTE: The above information was compiled from the following sources:

Proper Hydration: The Key Ingredient To Your Athletic Success
By Rob Wilkins

International Bottled Water Association (IBWA) is the authoritative source of information about all types of bottled waters distributed in the United States.

Secrets to Performance Enhancement

Tue, 13 Nov 2018 21:20:00 GMT

Do you want to lose body fat, gain muscle, and feel more alert and energetic every day? Would you like to feel more productive at work and at play? Would you like to improve your concentration and memory? Well I can tell you the secret that may help you accomplish all of the above and more.

What is the secret you may ask? Is it some new wonder drug, or the latest super supplement from the eastern bloc? Is it a weekend with Tony Robbins or some other self-help Guru? No. All you need to help you get the most out of your fitness is SLEEP.

That is right sleep. Could it be that easy? Well for many of us it is not. Many of us find it difficult to get enough sleep these days. This lack of one of our simplest and most precious commodities may be what is keeping us from achieving our fitness goals.

There are many types of stress in our daily lives. There is work stress, relationship stress, financial etc. Stress is caused by both emotional and physical stimulus. We have a finite amount of recovery ability in our body and although we view exercise as a positive thing in our lives, it still adds to the pool of stress that we deal with on a daily basis.

Most of us know that to get the most out of our exercise plan we need to expose our bodies to new challenges and then allow the body to adapt to these challenges. This adaptation takes time and resources. If we overload our bodies with too much, too fast, too soon, we break down and become sick and or inured. If how ever, we give our bodies the time needed to adapt,

We slowly but surely get stronger and more fit over time.

Sleep is our bodies’ natural repair and replenish cycle. When we get enough we are able to recover fully from the strain of not only exercise but also all the other stimuli we face daily. Too little and we start to break down.

Let’s look at a few ideas on how we may improve our ability to sleep, naturally.

So, there you have it. Some simple tips on how to get a more restful nights sleep. Try incorporating some or all of these ideas into your sleep routine and you should reap the benefits of a well-rested and fully recovered body, mind and spirit.

TAKU

It’s Everywhere…

Fri, 09 Nov 2018 22:27:00 GMT

SUGAR…It’s Everywhere. Lately I’ve been focusing my attention more and more on nutrition. Being a health and fitness guy I already had a keen interest in the importance of developing a healthy Personal Eating Plan. In fact I’ve designed, implemented and updated comprehensive P.E.P.’s for countless athletes and clients in the past. Only recently however have I truly started to more closely research sugar and it’s impact on total health and wellness.

Rather than rewrite ton’s of information that already exists, I am going to highlight some resources for you so that you may do some digging, and come to your own conclusions.

One very helpful web-site I’ve discovered is SUGARSCIENCE.ORG

I suggest you start your exploration there. If you’re a NetFlix subscriber, I recommend the documentary titled “FED UP”. (which may also be rented on YouTube for $3.99)

The scientific team at SugarScience.org recommends keeping all added sugars below the recommended limits of 6 teaspoons/day (25g) for women, and 9 teaspoons (38g) for men. The W.H.O. sets recommendations for total daily sugar intake for both men and women. The numbers may surprise you. In general the recommendation is no more than 5-7% of daily caloric intake.

Start tracking your daily intake and see how close (or how far off) you are to these recommendations.

Do yourself a favor and cut down on your sugar intake.

You’ll be glad that you did.

TAKU

TAKU’s NOTE: This is a follow up on our podcast episode #19 “Should I go on a Diet?”. In it we talked a bit about processed sugar and why we think you should do your best to remove it from your P.E.P. I have been telling people for years that “BIG SUGAR” is a lot like “BIG TOBACCO”. The SUGAR pushers have been actively involved in a disinformation campaign for years. Newly discovered documents show that the sugar industry paid scientists in the 1960s to shape the debate around heart disease, sugar and fat. If our podcast didn’t help convince you to limit or remove processed sugar from your P.E.P., check out this article in the New York Times: How the Sugar Industry Shifted Blame to Fat

Functional Isometrics: Part Two

Mon, 05 Nov 2018 19:37:00 GMT

By TAKU

In Part One of this article we learned about some different forms of strength training and discussed their similarities and differences including Isometrics and Functional Isometrics. In part two we will take a closer look at how to incorporate these concepts into a your workout program. I will also introduce the concept of Static Contraction training an ultra brief, intense and efficient workout system based on the Functional isometric concept.

Exercise Example:

Lets take a look at the execution of the Bench Press using the Functional isometric training style discussed in part one.

Step One: First you will need a good Power Rack / Cage or Smith Machine with multiple height adjustments. Set the safety pins at a position about even with the bottom of your range of movement. Load a weight that is about 50% of your current max. If you rarely or never perform 1RMs then estimate from a 5-10 RM using an RM calculator . You will then position yourself under the bar and get yourself set in a good, solid, pressing position (do I need to explain how to properly bench press?). Lift the bar and hold it just a few inches off the bottom pins, for 6-10 seconds. If it felt super easy, add some weight, rest up a couple minutes and do it again. Once it feels really challenging at that height your done.

Step Two: Raise the pins to the mid-range or sticking point of the movement. At this point (if you are not already there) add enough weight so that you are at or near your current max. Lift the bar and hold it just few inches off the pins, for 6-10 seconds. If it felt super easy, add some weight, rest up a couple minutes and do it again. Once it feels really challenging at that height your done.

Step Three: Raise the pins so that they are just a few inches away from your lock-out position (4-6 inches). At this point (depending on how your other sets have gone) add enough weight so that you are at or slightly above your current max. Lift the bar and hold it just a few inches off the pins, for 6-10 seconds. If it felt super easy, add some weight, rest up a couple minutes and do it again. Once it feels really challenging at that height your done.

When performing these types of sets you want to strive for maximum efficiency. The more accurate your records the less weight adjustments you will be required to make. The goal is for you to know exactly how much weight will challenge you in each range, for each movement. This may take a week or two to figure out. Once you have your weight dialed in for each movement, you should perform no more then one, all-out contraction for 6-10 seconds in each of the three positions.

I often cycle Functional isometrics into my own strength training program for several months at a time. I find these types of workouts to be very challenging and extremely effective and efficient. I will load up for the exercise I am going to perform and start with the weakest part of the range first. I then do one, all-out contraction for 6-10 seconds in that position. I raise the weight to the next part of my ROM and after a brief rest, complete another 6-10 second contraction. One more adjustment, one more contraction, and I am done for that exercise. I find I can complete and entire full-body workout in as little as 20 minutes. This is possible because I know exactly how much weight to use for each movement which makes set up quite simple.

For Ultimate Efficiency

There are thousands of athletes and general fitness enthusiasts around the world who use a type of Functional isometrics termed Static Contraction training as their only form of strength training. In this style you perform just one, all out contraction in the strongest range for each basic pushing and pulling movement. As I mentioned earlier in this article, this style of training is easiest to perform with a dedicated device such as those produced by ONE REP GYM however terrific results can be had using conventional equipment as well.

With just a little practice and dedication you can learn to fine tune the specific ROM of each exercise to produce amazing results in just a few minutes per workout. Static contractions performed in the strongest range, using one all-out contraction, for as little as 6-10 seconds, can produce rapid improvements in muscular strength and performance. Now those of you who are really paying attention may be saying “hey, what about the joint angle specificity problem you mentioned above? For many people The 15-20 degree carryover on either side of a specific joint angle is more then enough to supply usable functional strength for all activities. For some blessed with what is termed a type “G” strength curve , training in just about any part of ones ROM will produce results throughout the entire ROM (This is a genetic attribute and not subject to change).

The bottom line is that when performing functional isometrics using the Static Contraction method, one may complete a brief, intense workout in just 3-5 minutes (not including set up, breakdown and rest). Individuals who regularly use this style of training will often rest and recover for 7-10 days (sometimes more) before the next session. For those who feel that they do not have time to strength train, Static Contraction training my be the tool you have been searching for.

Now get to it!

TAKU’s NOTE:. Functional isometrics are a great tool to have in your tool box. Whether you decide to buy and use a dedicated machine or to incorporate these into your regular weight workouts, I highly recommend you give Functional isometrics a try. Don’t be surprised to find your strength shooting up to new heights in a few short weeks. There are several different options available for dedicated Isometric training machines. On the High End is The ViiiV Pro . Mid Range would be the 1RepGym . And finally the least expensive but still extremely effective Iso-Max from Dragon Door.

References:

Functional Isometrics: ParT One

Mon, 05 Nov 2018 19:31:00 GMT

By TAKU

This weeks podcast features an interview with Shawn Bennett developer of the One Rep Gym and a form of Static Contraction Training called Measured Intensity Training.

Static or isometric style strength training has probably been around in one form or another, since the dawn of man. Some see it as a tool only to be used to pass sticking points or as an adjunct to “real” strength training. While others use it as their only form of improving muscular performance. Still, for many the whole concept of training statically may seem strange or appear quite revolutionary. Which ever camp you belong to I assure you that Static / Isometric style training is highly effective and can be quite simple to implement with just a little practice. Lets investigate with a little Q&A:

Q: What are isometrics?
A: Isometric training refers to exerting strength without movement. The most classic form of isometric training is pushing or pulling an immovable load.

Q: Why include any form of isometrics?
A: You actually recruit more motor-units during an isometric action than during a concentric action.

Q: If isometric training is so good, why doesn’t everyone use it?
A: Actually many people use isometric or static training in a variety of applications. However, there are two main problems with pure isometric training:

1. It’s impossible to quantify progress. Since you’re not moving a load, you don’t know if you’re improving or if you’re exerting maximal effort or not. This creates problems with accurately determining progression which may lead to diminished motivation.

2. Isometric training may be angle specific, meaning that it’s possible you’ll gain strength only at the joint angles being worked. (Some theorize that there’s only a 15-20 degree carryover of strength gains on either side of the specific angle trained.)

Q: Then why bother including isometrics at all?
A: Isometric or Static training is one of if not the most efficient forms of strength training available. However due to the above mentioned limitations many people do not explore this form of training.

Luckily there are two solutions available which overcome all of the problems of classic isometrics, and make them not only worth including but easy to accurately measure and track for on-going progressive overload.

Functional isometrics

Q: What are Functional isometrics?
A: Functional isometrics are a bit different. You still exert force without movement, but you’re actually lifting a load or tracking your force output with dedicated technology.

Q: How do I incorporate these into my training plan?
A: There are several ways in which you may include functional isometrics into your training. The first is to purchase a dedicated machine such as the ones available from: ONE REP GYM

Q: What if I can’t afford one of these machines or I don’t want to wait to try Functional isometrics?
A: Well, you are in luck. All you need is access to some basic gym equipment and you can start using this highly effective style of training right away.

Q: What exercises can I perform using Functional isometrics?
A: This type of exercise can be used with many weight lifting exercises. Traditionally power lifters and Olympic style weightlifters have used static holds to over come sticking points in exercises such as the Bench Press, Deadlift / Clean, and Overhead Press.

I find Functional isometrics to be effective for most of your standard pushing and pulling movements. With access to basic gym equipment such as a leg press, rowing and pull-down machines and a good power cage or Smith Machine you can perform just about any exercise you can think of.

Q: How do I execute a Functional Isometric exercise using standard Weight training equipment?
A: You start the bar at a specific height and lift it two to three inches. Then you hold the position for six to ten seconds. You keep on adding weight until you can’t lift and hold it for at least six seconds while maintaining a good lifting posture. This way you’re actually lifting weights and can quantify your progress.

Q: How do I overcome the problem of joint angle specificity?
A: If you only perform single angle movements, the problem of joint angle specificity may still apply. That’s why some may want to use three positions working the whole range of motion of a selected movement. The three positions are:

1. A few inches after the start position

2. Sticking point

3. A few inches from the final position

For more on Static - Isometric training including examples of how to set up and perform basic exercises please read part two of this article.

NUTRITION: the ULTIMATE DISCIPLINE

Tue, 30 Oct 2018 21:31:00 GMT

As far as I am concerned nutrition is the foundation of health. After years as a strength coach, and personal trainer, I have seen that people consistently struggle with dialing in their nutrition more than any other factor of health and fitness. With this weeks podcast episode in mind, I offer a few simple strategies that may help you get this often challenging aspect of your personal health and fitness routine, under control.

FIRST: The hard facts!

– Insulin – triggers fat storage (too much sugar)

– Glucagon – triggers fat burning (favoring protein dominant meals)

Don’t make excuses…

– “ Everything in moderation”, is a set up for failure!

– Learn to eat High-Quality food year-round, (without gorging!)

– Take some responsibility for your actions!

Nutritional Strategies for long term success!

– First control Quality.

– This alone may help control frequency and quantity.

– With controlled quality, frequency is easier to control.

– It also controls energy levels and insulin response.

– By this time – the quantities of food are naturally smaller.

– More nutrient dense and thermic foods.

Controlling Quality!

Week 1

Controlling Frequency!

Week 2

Controlling Quantity!

Week 3

Strategic approach!

– Have healthy snacks ready everywhere!

– Nuts & seeds (walnuts. Almonds, Brazil nuts)

– Hard-boiled eggs, String Cheese

– Apples, Celery stalks

– Have a healthy Protein Snack before you go food shopping!

– Have a healthy Protein Snack before you go to a party!

– If it does not belong in your stomach it does not belong in your House / kitchen!

Well…there you have it. some simple strategies to aid you on your personal quest for lifelong health and fitness. Remember, nutrition is the foundation of health. Take the ideas I have outlined above and put them into practice today!

TAKU

Simple Steps to Good Nutrition

Tue, 30 Oct 2018 20:48:00 GMT

Nutrition. Is there anything out there that is more confusing? High carbs, low carbs, good fats, bad fats, don’t eat at night, don’t eat anything but fruit until noon…It’s enough to make you scream. How can we possibly decipher all the nutritional mumbo-jumbo that is thrown around every day? Each time you turn around there is a new diet telling you what to eat and what to avoid.

Well, take a deep breath and let’s see if we can make some sense out of all this confusion. By the time your done reading, you’ll have at least a basic set of ideas that should work for you. It still won’t be easy. I have been training people for 30 years and I call nutrition the ultimate discipline.

Let’s get some basics out of the way. We can break our food into a few basic components. Macro-nutrients (meaning Big stuff) and along with the big stuff we get Micro-nutrients (little stuff). Add water and you have your bases covered.

Foods contain calories in the form of the three Macro-nutrients, Fats, Proteins, and Carbohydrates. These calories provide energy for our bodies to move, grow, repair and maintain themselves. Both Protein and Carbohydrates have four calories per gram. Fat has more than twice as many calories with nine per gram. Foods also contain Micro-nutrients in the form of vitamins and minerals. Micro-nutrients are important because they contribute to the many chemical processes that our bodies undertake for daily living. They do not however provide energy.

When we say energy as it relates to food it just means calories. All food has calories and all calories can be burned to provide energy for the body. When we see something in the store called an “Energy” bar or Energy drink, it really just means that the bar or drink has calories. There is nothing magic about them. Most energy drinks have not only calories in the form of simple sugars but are also loaded with stimulants such as caffeine, guarana (an herbal form of caffeine) or other similar substances. This is where the “energy” comes from in the zero calorie energy drinks. The above mentioned substances are central nervous system stimulants and are providing energy through a series of chemical interactions in the body. If you like to get the buzzed feeling of caffeinated drinks, but don’t like coffee then these types of drinks will do the trick for you. Just remember there are no magic substances in energy bars and drinks that will do anything for you that good, whole food cannot. For the most part these bars and drinks are just glorified candy bars and soda pops and their manufacturers are trying to get you to feel good about eating and drinking them.

I know that nutritional planning is a bit confusing at times. How many meals a day should I eat? Do I need a certain percentage of my daily calories from one source or another? What should I drink and how much is enough? Well, that is what we are here to find out. Keep in mind that there is no one, perfect way that will work for everyone when it comes to nutrition. But we can set up a framework from which to begin your journey. So let’s set up some guidelines that may help us get more out our nutrition. Keep in mind that what most people lack when it comes to nutrition is discipline and consistency. The following guidelines are not new or magic, they are merely ideas to help you establish a framework from which you may create that disciplined consistency you currently lack.

1. Most days eat 3-5 feedings per day. This does not mean eat giant meals every time you feed; this includes your snacks as well. Think of it as eating on average about three meals and two snacks per day.

2. Eat some source of lean protein such as eggs, chicken, beef, lamb, turkey or fish, at every meal.

3. Eat low-sugar fruits, and a variety of non-starchy vegetables with each meal. The more different colors and textures the better.

4. Ensure that your carbohydrate intake comes primarily from vegetables. Think of fruit as a small treat.

5. Ensure that you get some fats every day. You want these to be primarily in the form of good or “friendly” fats such as those found from olive, flax seed and coconut oils, avocados, raw nuts and seeds, as well as fish like salmon, mackerel, sardines anchovies etc.

6. Drink primarily non-calorie containing beverages, the best choices being water and green tea. A good goal for water intake is about half your body weight in ounces a day. So, if you weigh 100 pounds, aim for 50 ounces a day and if you weigh 200, pounds aim for 100 ounces a day. (The rest of you can do your own math).

7. Eat mostly whole foods. This means foods found in their most natural state. There is no such thing as a donut tree, and contrary to popular belief; nothing made out of flour (like bread, pasta and bagels) is a source of complex carbohydrates.

8. When you get off track, regroup quickly. Having one bad meal or snack here and there will not have a large impact on your overall success. What does negatively impact you is the snow ball effect. That common feeling of “well I screwed up lunch so I guess the whole day is shot”. Forget that stuff. Your next feeding is your next opportunity for success.

So what does this type of eating look like? Here is a simple way to think about it. To create a healthy plate meal, simply view your plate like a clock. Fill the position of 12 o’clock to 6 or 7 o’clock with a wide variety of colorful vegetables; fill the space from 6 or 7 o’clock to 9 o’clock with friendly fats including healthy oils, nuts, and seeds*, and fill the area from 9 to 12 o’clock with lean protein in the form of beef, chicken fish and so on. A little fruit here and there will not hurt you, (for best results I recommend keeping it to small amount of low-sugar fruits.)

Most of the time if you stick with just two sections, the veggie (+ a little fruit) section and the protein section you’ll be doing just fine. If you do include starchy carbohydrates (sweet potatoes, steel-cut oatmeal, brown rice etc.) I recommend saving that for after your workout, and for best results don’t let that starchy section get any bigger then about ¼ of your plate. (*TAKU’s NOTE: There may be some overlap between friendly fats, and good protein etc)

So, don’t I need to know how many calories I am eating and how much fat etc? The answer is yes and no. For the greatest long term success I would recommend taking a few days and figuring this stuff out. Working with a good nutrition coach can really help. The most important thing however is that you just start making some good simple choices right away. I think you’ll find that when you do, the rest starts to take care of itself.

Here is what a day of this type of eating might look like:

(I’ve included a few examples for breakfast, lunch, dinner and snacks)

Meal Examples

Breakfast:

1. Scrambled Eggs with veggies and Fruit. 2-3 whole eggs. Tomato, peppers onions etc (your choice). 1 large orange.

2. Cottage Cheese and Fruit. 1-cup cottage cheese (full fat minimally processed). 1/2 cup Fresh or water packed Pineapple or Peaches. I Tbsp Almonds (raw).

3. Protein Shake. 2 scoops Protein Powder. 1/2 cup Strawberries, fresh or frozen. 1/2 cup peaches, fresh or frozen. 1-2 cups water. 1 -1/2 Tbsp Almonds or flax-seed oil

Lunch:

1. Tuna salad. 4-6 oz of Albacore Tuna in water (drained). 1-2 Tbsp of sweet pickle relish (optional). 3-5 Tbsp of celery (diced). 10-15 seedless grapes. 1-1/2 Tbsp Mayo (homemade or coconut oil, avocado oil). 2-4 lettuce leaves. 1 large apple.

2. Chicken Caesar salad. Romaine lettuce (3-4 cups). Chicken precooked and cooled (4 oz). Parmesan cheese 1 Tbsp (grated). Caesar dressing (2 Tbsp).**

3. Cantaloupe Fruit Salad. 1/2 of a melon. I cup cottage cheese (full fat minimally processed). 5-10 seedless Grapes. 1/2 cup sliced Strawberries. 2 tsp Sunflower seeds.

Dinner:

1. Chicken salad. 4-6 oz chicken. 2 tbsp walnuts. 1 apple chopped. 1-cup grapes (cut in halves). 2 tbsp mayo ( coconut oil, avocado oil or home made). 1-cup green beans.

2. Grilled Salmon and Vegetables. Salmon steak grilled (4-1/2 oz). Onions sweet large size (3 thick slices). ½ green pepper (sliced). 1 zucchini (sliced). Green salad (2 cups). I cup Peaches, fresh or frozen for desert.

3. Beef Tenderloin Dinner. 6 oz extra lean beef. Asparagus spears (10 – steamed). 3-4 cups green salad with tomato. Fresh blueberries for dessert.

Snacks:

1. Cottage cheese with Pineapple. 1-Cup cottage cheese w/ 1/2-cup pineapple.

2. Hard-boiled Egg and Fruit. 1-2 whole eggs. 1 egg 1 small tangerine or orange.

3. String Cheese and fruit. 1-2 string cheese. 1 apple.

If you are serious about your health, you should be serious about your nutrition. Our health comes from the inside out. Feed your body good food, drink water and get enough sleep every day, and you have gone a long way to insuring optimal health and high function for years to come. When we eat well it supports everything else we do. It makes it that much more likely, that you will achieve your athletic and aesthetic goals as well as perform at your best in the boardroom or on the wrestling mat. Remember, every time you go food shopping is a chance for you to make great choices. Now get out there and get to it.

Bonus Food Shopping List:

Protein

Fish:

• Salmon

• Tuna

• Cod

• Trout

• Halibut

• Shrimp

• Scallops

Eggs

Chicken breasts

Cottage cheese (Full-fat minimally processed)

Lean Red Meat:

• Flank Steak

• Ground Beef

• Top Round Cuts

Carbohydrates

Vegetables (not limited to):

• Broccoli

• Green Beans

• Spinach

• Lettuce

Mixed Beans

Carbohydrates

Fruits (not limited to):

• Berries

• Apples

• Oranges

• Kiwi

• Grapefruits

Fats

Flax oil/Flax meal

Fish oil (EPA / DHA)

Olive oil / Olives

Mixed nuts:

• Almonds

• Walnuts

• Brazil

• Pistachios

Avocados

Coconut Oil

Butter (occasionally)

Macro Nutrient Servings:

Fruit. 1 serving =

1 medium sized fruit, ½ banana, 1-cup berries, ¼-cup dried fruit. 1-cup melon.

Veggies. 1 serving =

½ cup cooked or raw, 1 cup leafy.

Protein. 1 serving =

4-5 oz fish, poultry, pork or lean beef. 1-cup tofu (Organic non-GMO), 1-cup cottage cheese (Full-fat minimally processed) .

BONUS RECIPE:

*Caesar Dressing:

• 1 Tbsp Olive Oil

• 1 Tbsp Red Wine Vinegar

• 1/2 Tbsp Lemon juice

• 1-2 cloves garlic, pressed

• 1/2 tsp Worcestershire sauce

• 1/2 tsp anchovy paste

• 1/2 tsp dry mustard

• 1/2 tsp fresh ground pepper

Place all ingredients in a jar and shake until blended.

Cyclical Ketogenic Diet: Low-carb Dieting Made Easy

Tue, 30 Oct 2018 19:32:00 GMT

This P.E.P. is based on the work of Dan Duchaine (Body Opus) and Lyle McDonald (the Ketogenic Diet). The version that I am presenting is a highly simplified version of the original Duchaine / McDonald works as laid out in their above named books. If you wish to attain copious amounts of detail into how to really tweak this approach I suggest you purchase one or both of the books written by these two gentlemen. Although their approach is reliable, I am confident that similarly consistent results will be attained without following some of the extreme guidelines set forth by these two authors.

With my personal experimentation using this approach I have found it to consistently reduce BFP% while maintaining LBM. Below I have shown examples of weekday and weekend eating plans consistent with this style of P.E.P. The basic premise is to reduce Carb consumption to as low a level as possible during a five-day period Mon-Fri. Then take in high carbs on the weekend to facilitate glycogen super-compensation and the sparing of LBM. My weekday goal for carb consumption is 30 grams or less a day. On weekends the carb consumption is unlimited and should be as high as is comfortably possible. Once you feel you have fully re-loaded your carb stores (usually indicated by an increase in water retention), you may begin to de-carb once again.

WEEKDAY MACRONUTRIENT GOALS:

The goal for protein consumption is a minimum of 1 gram per pound of total body-weight, with a maximum of up to 1.5 grams per pound of total body-weight. The calorie level should be set at approximately 90% of daily maintenance levels*. Once protein levels have been established, the remainder of the calories should come from “friendly” fat sources and a minimum of low glycemic carbs (as indicated in the eating plans below). When trying to make up the proper calorie levels start with protein. Then add the “good” fat, + bad fat, then finish with the LGC.

WEEKEND MACRONUTRIENT GOALS:

Protein consumption should be set at a minimum of 1 gram per pound of LBM with a maximum of up to 1 gram per pound of total weight. Carbs should be set as high as 3-5 grams per pound of total body weight. Fat should be set at a maximum of 1 gram per every 2 pounds of total body weight.

SUGGESTED EATING AND TAPER PLANS

You may notice an energy slump in the first couple of weeks, this is normal and is the interim period between your body burning carbohydrate for energy and converting to burning fat. Stick with it and you will achieve your goals.

The program is a 5-days on 2-days off schedule, the days off may be fitted in at your convenience but weekends are probably best.

Suggested Weekday eating plan No 1.

Meal 1.

4 eggs any way, or 6-10 egg whites, 2 slices of ham, 2 Oz l/f. Mozzarella cheese. Make into omelet, if desired add chopped veggies

Meal 2.

Small tin of tuna (6 Oz) in oil (drain oil), ¼ avocado, salad or 2-3 scoops Whey Protein + 1 Tbsp Flax Oil in 10 Oz water

Meal 3.

Chicken breast w/- veggies &/or salad (stir-fry) & ¼ avocado

Meal 4.

Handful of nuts or 3-4 Oz meat (ham, turkey etc) & 2 piece string cheese Or protein drink as above

Meal 5.

Steak (8 Oz) with veggies, salad & ¼ avocado

Drink tea, coffee, or water. (If not using the ECA stack** then a load of brewed coffee is best)

Use artificial sweeteners to sweeten protein drinks & hot beverages only if you feel it is required. (I do not recommend artificial sweeteners)

Absolutely no fruit or sugar sources outside the weekend.

Suggested Weekend eating plan No. 2

Meal 1.

(6-10) Egg white omelet w/- mushrooms, tomato, l/f cheese, onions etc and tea, coffee or water.

Meal 2.

Chef salad w/- ham, cheese & egg. Or handful of raw nuts & cheese

Meal 3.

Chicken Caesar, Cobb, or Spinach and bacon salad etc w/- (no croutons)

Meal 4.

4 eggs, 4 strips bacon (or ham, Canadian bacon, sausage etc)

Meal 5.

Salmon (6-8 Oz) grilled, poached or baked with veggies, salad & ¼ avocado.

Meal 6.

(Optional, use only during transition phase if you are really craving sweets), nonfat yogurt, whey protein (1 scoop), flax oil 1 Tbsp (mix together as pudding)

Note: For the best results I recommend you stick as close as possible to the weekly examples I have provided. It is really not hard once you get into a groove.

The taper in.

In order for the transition to this P.E.P. to be smooth and relatively discomfort free, a lead in period of gradual carb reduction is suggested. This is a fairly simple process, as follows;

Week 1. P.E.P. only on Tuesday & Thursday.

Week 2. P.E.P. on Monday, Wednesday & Friday.

Week 3. P.E.P. every day except Wednesday.

Week 4. P.E.P. Monday to Friday.

This should see you make a smooth, pain free transition into the amazing world of fat burning.

During a 48 hr period on Saturday & Sunday basically eat what you feel like, try to keep it fairly healthy but succumb to your cravings because Monday you get strict again.

EXAMPLE OF WEEKEND EATING PLAN:

Meal 1.

Non-fat milk (8 Oz), Oatmeal (8 Oz cooked), 3 egg whites (stirred into oatmeal), 5 dates (chopped & stirred into oatmeal)

Meal 2.

“Power Shake” 8 Oz Non-fat milk, 8 Oz Non-fat yogurt, 1 Banana (mix in blender)

Meal 3.

Roasted chicken (6 Oz), rice (1 cup), beans (6 Oz), Sherbet (3 scoops)

Meal 4.

Cottage cheese (1 cup), Pears (canned in own juice) 4 halves

Meal 5.

Peanut butter sandwich 2 Tbsp p-nut-butter + 2 Tbsp jelly on sprouted (flour-less) bread, Non-fat milk (1 cup) 1 Banana

Meal 6.

Tuna sandwich (tuna packed in water) on sprouted (flour-less) bread, 1 apple, handful of nuts (your favorite)

Meal 7.

“Power Shake” 8 Oz Non-fat milk, 8 Oz Non-fat yogurt, 1 Banana (mix in blender)

When trying to maximize strength, size and power, I load creatine on the weekends (5 grams with every meal). You may of course add whatever supplements you currently feel are beneficial to you reaching your health goals.

LBM = Lean Body Mass

BFP% = Body Fat Percentage

LGC = Low Glycemic Carb

P.E.P. = Personal Eating Plan

** ECA STACK = Ephedrine, Caffeine, Aspirin combined to elicit a Central nervous system stimulus which aids in fatty acid mobilization as well as increasing mental focus, suppressing appetite and may also aid in the increase of workout intensity.

If you have never experimented with this “stack” do so cautiously. I suggest using a mainstream brand such as “Ripped Fuel” by Twinlab etc. Start with less then the suggested dose and work up from there. I use one dose a day Mon-Thu when on this plan. If you do choose to use it, do not take it Friday-Sunday as it may interfere with the carb loading process. It is not required that you use the ECA stack to achieve success on this plan I mention it, only FYI.

*Lowering calories further during the weekdays can speed up weight loss but will increase the challenge and potential discomfort during this phase of the eating plan.

Supplement recommendations and all other aspects of this article are intended for informational purposes only. Consult with your primary care physician before experimenting with the CKD or any other P.E.P.

TAKU

How to execute the perfect REP

Wed, 24 Oct 2018 20:28:00 GMT

Today I am talking about the most fundamental component of training there is, the rep. If you want to achieve maximum success from your training as well as enjoy continued progress over the long term then how you execute each rep is very important.

Below I will outline the rules I use when teaching people how to strength train properly.

Rep Rules:

1. Raise the weight in a smooth and deliberate manner. Avoid sudden or jerky movements. Eliminate the use of any momentum.

2. Pause momentarily in the muscles fully-contracted position.

3. Slowly make the transition from raising the weight to lowering the weight. Do not suddenly drop the weight.

4. Emphasize the lowering of the weight. The muscles that raise the weight are the same muscles used to lower the weight.

5. Raise and lower the weight through the full range of motion* provided by each exercise. Always move through your maximum range of motion provided that you are in complete control of the weight at all times and you are pain free.

I recommend that you raise and lower the weight taking roughly 3-5 seconds in both the positive and negative phase. This means that each rep will take between 6-10 seconds to complete.

For absolute beginners or those coming back from a lay-off or recovering from injury I recommend starting with the slower speeds (5 seconds up, 5 seconds down). To assist beginners with their learning of these slower style repetitions I will often use a metronome . I set the metronome for a sixty beat count (one beat per second); this way they can easily match their movements to the cadence set by the metronome.

If you have never tried using slow controlled movement when lifting weights you may be in for a shock. First you may find you have to drop your poundage on many exercises as this lower force method will increase the tension the muscles experience. Second be prepared for a serious case of the DOMS when training to failure in this style.

Remember how you execute each repetition is the most fundamental aspect of your strength training. Train smart, train safe and reap the rewards that strength training has to offer.

As a side note, there are other training methods, such as Olympic weight lifting and kettlebell training, that specifically require fast, explosive repetitions. We’re not discounting those methods in the slightest. In fact, we personally train this way quite often when using strength implements to enhance metabolic conditioning.

TAKU’s NOTE: *There are times when breaking the range of motion into segments, or working with a limited ROM can be an effective way to enhance muscle recruitment and increase intensity. For more on theses methods check out

Zone Training ,

Power Factor Training

TAKU

MISSION CRITICAL: Protect the command center

Mon, 15 Oct 2018 18:55:00 GMT

For some time now I have been recommending that people train the muscles of the head and neck. I used to think this was primarily important for combat athletes such as those intending to participate in wrestling, judo, MMA, boxing, football, hockey, rugby etc.

Later I added any athlete who participates in a sport with potential head impacts of any kind including soccer, basketball, and lacrosse. These days I have come to realize that everyone (athlete or not) can, and will benefit from having a stronger neck complex.

In fact, research indicates that building muscle strength in such important places as the neck, shoulders and jaw not only allows this area to better dissipate forces, but that having a stronger neck will actually improve other athletic and functional movements because (much like having a stronger mid-section) stronger neck muscles increase stability and control allowing your body to transmit force more efficiently, wherever it’s being applied.

In the past I used a basic neck series* consisting of shrugs, combined with four way neck movements. Currently I use and recommend the Concussion Prevention Protocol * based on the work of Ralph Cornwall Jr. Ph.D. (Exercise Physiologist -Researcher).

These days we know that strength training is not just important, but it is the most important exercise one can participate in. It offers numerous benefits both physical and psychological, and when implemented intelligently takes very little time to see and feel these amazing improvements.

In my personal opinion most regular folks can and will benefit from adding a brief, intense, and effective neck strengthening routine to their current strength training program. Training the neck is not difficult to do and because most folks necks have rarely experienced any exposure to strength training, these muscles tend to respond rather quickly to a training stimulus. An effective neck training program will only add about 8 - 15 minutes to your program (depending on which protocol you implement) and their are a variety of tools and methods that are readily available to you to accomplish this goal. Below are links that will lead you to examples of several of the methods and or tools available for neck strengthening.

There are many ways to train the neck:

1. Manual Resistance 2. Neck Harness 3. Dedicated machine 4. Resistance Bands / Cables 5. Physio-Ball

*My basic neck routine looks like this:

Neck & Trap Exercise Sequence

1. Neck Flexion – 12 reps (60 seconds TUT)

2. Neck Extension – 12 reps (60 seconds TUT)

3. Lateral Flexion Right – 12 reps (60 seconds TUT)

4. Lateral Flexion Left – 12 reps (60 seconds TUT)

5. Shrugs – 12 reps (60 seconds TUT) Seated or Standing (can be performed with dumbbells, barbell, resistance bands, or Smith Machine etc.)

If you are lucky enough to have access to a dedicated neck training machine , I recommend that you give it a try. If your facility does not have such a device, take the time to learn and apply one or more of the other methods described above. Regular neck training may help improve posture, lesson headaches and also help protect you in the case of an unexpected slip, fall or other collision.

If you are already doing some form of neck training and are happy with the results, keep up the good work. If you are looking for a quick and easy way to strengthen your neck, but don't have access to any specific neck training equipment, give the following routine a try.

Neck Routine: Begin with one set of Shrugs with enough weight to fatigue within 60 seconds. Do one set of 60 seconds pushing head into a small stability ball in all four directions. Finish with a final 60 second set of shrugs. Alternate methods not shown include but are not limited to, using a neck harness attached to cables or resistance bands, as well as manual resistance either solo or using a partner.

You’ve got eight minutes, so get to it!

TAKU

TAKU’s NOTE: This week we are lucky enough to have Mark Asanovich as our podcast guest. Check out our current episode to learn all about why everyone may benefit from Head & Neck training.

3 phases to strength development:

Mon, 01 Oct 2018 20:05:00 GMT

There are 3 phases to an athletes’ strength development:

Phase # 1 - This is the stimulation phase. It is necessary for the athlete to perform exercises that are challenging. We recommend training to voltional fatigue (sometimes referred to as momentary muscular failure) in order to trigger the strength and growth mechanism. Once strength and growth are triggered through proper stimulation, it cannot be triggered anymore for that training session.

Phase # 2- This is the Recovery phase. Recovery is necessary after stimulation has occurred. Recovery should be as short as possible. In order to keep the recovery short, the athlete must train with the least amount of sets possible preferably one set per exercise after the athlete learns to train intensely and is at the appropriate level. This will make the program more efficient.

Phase # 3- This is the growth phase. This phase will begin after the recovery phase is complete. Growth and strength will occur at the same time. On a proper set / rep scheme, a larger muscle is a stronger muscle. It is important to keep the growth phase as long as possible. In order to do this an athlete should train each body part less often. Strength and growth will follow recovery if during the training session you progressed in strength, either by performing more reps in an exercise than the previous workout or by lifting more weight in an exercise than the previous time you performed a set of that particular exercise.

T.N.T. Fitness maintains that an athlete should have more days off than training days. This will ensure a longer growth phase. If an athlete trains again before the recovery phase ends, it will put them back into recovery again and if this repeats many times, the strength and growth phase will never occur and the athlete will be in an over-trained state that could take time to get out of.

Productive training means doing enough to get all 3 phases working properly. Efficient training will occur by spending less time training. Coaches need to take all these phases into account for each athlete. Each athlete will eventually be on his or her own individual program. This takes work but is well worth it.

TAKU

Ten Things we know about STRENGTH TRAINING

Mon, 24 Sep 2018 18:46:00 GMT

This week’s podcast features an age old debate: MACHINES VS FREE WEIGHTS . Check below for 10 things we know after years and years of experience...

1. For muscle to grow and become stronger, it must be exposed to an overload stress. INTENSITY of effort is the key.

2. Muscle will adapt to the stress if given enough time to recover. Adequate RECOVERY time between workouts is the key.

3. For further adaptation (improvement), greater overload stresses must be applied. PROGRESSION of overload is the key.

4. To improve further, or maintain current ability, the overload stress must occur regularly. CONSISTENCY in training is the key.

5. Creating high tension in the muscle fibers and working to momentary muscular failure involves the greatest amount of relative muscle tissue. Effort (working to fatigue) and using good form (controlled movement with no bouncing or jerking) are important here. If in doubt, slow it down and aim for maximum repetitions (safely).

6. Muscle overload can be applied with a variety of tools: barbells, dumbbells, machines, manually applied resistance, body weight, sand bags, etc. Anything that can create high tension in the muscles can be used.

7. A variety of exercise prescriptions can be used provided muscle overload occurs, such as heavy resistances / few repetitions, lighter resistances / more repetitions, minimal exercise bouts (i.e., 1 to 3 sets per muscle group) and / or varied rest time between sets and exercises (i.e., 30 seconds to 3:00+).

8. No matter the speed of movement used, muscle fibers are recruited in a fixed order: slow twitch / type 1 --> intermediate / type 2 --> fast twitch / type 2A --> fast twitch / type 2B & 2C. Generally speaking, if the demand is low, the slow/type 1 fibers are called upon. As the demand for EFFORT increases, the higher threshold, fast / type 2 fibers are called upon.

9. There is no skill transfer from a weight room exercise to a totally different athletic skill done in competition. The principle of specificity clearly states that for a positive transfer to occur, exactness in a number of factors must be present. The fact is, no weight room exercise exactly replicates any sport skill (other than the sports of weightlifting and power lifting). That is why one should practice his / her sport skills separately, then generally improve total-body weight room strength.

10. Although anyone can alter their strength, muscle size and body composition via strength training, their genetic endowment effects the magnitude of potential gains in the weight room. Those blessed with a high percentage of the slow / type 1 muscle fibers may not develop large muscles or great strength. Likewise, those who more easily get bigger and super-strong most likely possess a greater volume of the larger, more powerful type 2 fibers. Also, longer arms / legs and unfavorable muscle origins and insertions hinder great strength demonstration. Ultra-strong humans – male or female – usually have exceptional body leverages to allow for this.

TAKU’s NOTE: The Machine Vs Free Weight argument is likely to rage on for many years to come. There is a lot of great information out there , but always more research to be done. Both methods of resistance training, provide significant benefits if performed appropriately. Any difference in strength improvement is mainly associated to a difference in the intensity adopted during the training.

At T.N.T. we feel the ideal solution is to learn to use as many tools as possible. No specific modality of workout has demonstrated absolute overall superiority: free weights, elastic bands, and resistance machines should be considered complementary methods of training, since each of them have specific benefits.

Bob Sikora: STRENGTH COACH Extraordinaire!!

Mon, 17 Sep 2018 18:46:00 GMT

This week on our podcast we feature an interview with our friend Bob Sikora . Bob is a Strength Coach who traveled the world as a representative for MedX. He has worked with participants in the Marines, the FBI, the CIA and the Navy. Bob has also designed comprehensive strength and conditioning programs for professional and elite amateur athletes as well as individuals of all fitness levels.

Bob is a proponent of safe, efficient, and effective exercise methods. Check out the video below to see him in action putting someone through a brutal Pre-exhaust leg workout.

TAKU’s NOTE: The video above is actually the middle portion of a four exercise GIANT SET using MedX equipment. The GIANT SET includes, Leg Press, followed immediately by leg extension, body-weight squat, and finishing with leg curls. All sets taken to Momentary Muscular Failure.

MedX: Superior Technology

Mon, 17 Sep 2018 18:27:00 GMT

About MedX Technology

MedX is recognized as the Gold Standard for treating and reducing chronic back pain and dysfunction through specific spinal strengthening. The Universities of Florida and San Diego, along with various orthopedic clinics around the world, have published some of the most compelling research to date. This research shows that specific spinal strengthening exercises using the MedX Lumbar and Cervical Extension Machines help people get better, even after multiple failed attempts at other forms of treatment. It has since helped tens of thousands of people around the world reduce or eliminate their back pain.

The MedX Lumbar and Cervical Extension Machines have been clinically proven to be extremely effective in the treatment of chronic back and neck pain. Until MedX developed their patented restraint systems, there was never an effective way to isolate and strengthen the muscles of the spine.

Rehabilitation providers worldwide have experienced outstanding outcomes using the MedX Lumbar and Cervical Extension Machines. This is attributed to medical evidence that shows that the majority of patients with chronic spinal pain are significantly "deconditioned". Weakness of the musculature of the spine can lead to many conditions such as herniated discs, facet syndrome, and degenerative joint disease. A strong spine provides a strong foundation that allows for healthy spaces between the vertebrae, which helps prevent spinal compression.

With more than 40 published articles in peer-reviewed journals , the proof lies in both the research and the testimonials of thousands of people around the world.

BALANCED TRAINING OR TRAINING FOR BALANCE

Thu, 13 Sep 2018 19:17:00 GMT

By TAKU

I’ve been working as a Strength Coach for 30 years now. Back when I first started, I learned quickly that strength was, and is the most important quality we can cultivate. Strength training using evidence based exercise concepts is the safest, and most efficient method to impact global health and fitness in minimal time. As I have said before, strength is the foundation of function.

As a strength coach and personal trainer, the question of training for balance often comes up. Athletes often want to know if there is an exercise that they can do that will improve their balance in their chosen sport. For average fitness folks the balance question most often arises as it relates to aging and maintaining mobility.

Many coaches and trainers on the “Balance Training” Band-Wagon claim that functional exercises should be performed on an unstable surface, in order to promote balance. This is a very common approach to training equilibrium, whereby the emphasis is placed on proprioceptive sensitivity and core stability. While it seems, superficially, to be an obvious method of choice, it is actually counterproductive to real functional stability. The irony in these methods is that the property that is introduced to try to enhance balance control — an unstable surface — is the very element that prevents the nervous system from correcting for postural deviations.

Stay with me here…

Equilibrium is maintained through the application of force into the ground. As the center of gravity shifts over the base of support, force is applied through the feet in order to re-center the center of gravity. The inherent problem with labile surfaces (wobble boards, dyna-discs etc) is that the objective of the exercise is to avoid displacing the surface. In other words, the goal is to keep the surface from moving. To do this, the subject must actually resist applying force to the surface, and therefore, is being trained not to exert force which is the exact opposite of what you are trying to accomplish. Clearly this practice would have a dubious effect on balance control.

(LIGHT-BULB!!)

Furthermore, this type of balance training involves static balance control, in which motion of the center of gravity is severely restricted. Hamilton and colleagues (2008), quite interestingly, report no correlation between static balance control and hopping capability, a very dynamic stability problem, and one of those “highly functional” movement skills.

What does seem to aid in balance control is increased muscular strength and power. Research demonstrates evidence of a direct correlation between muscular strength and power, and the ability to maintain balance (Orr, et al, 2006, Santos and Liu, 2008). Butler and associates (2008) have even determined that insufficient strength in the ankle musculature results in a reduction of proprioceptive acuity. Conversely, increased muscle force capacity contributes to enhanced proprioceptive capability. Arguably, equilibrium may be enhanced through a simple process of muscle strength development that promotes force application. This may, in fact, be accomplished on a leg press.

The truth is that balance is task specific. A common misconception is that fundamental abilities can be trained through various drills or other activities. The thinking is that, with some stronger ability, the athlete will see gains in performance for tasks with this underlying ability.

For example, coaches often use various balancing drills to increase general balancing ability. Such attempts to train fundamental abilities may sound fine, but usually they simply do not work. Time, and often money, would be better spent practicing the eventual goal skills.

There are two correct ways to think of these principles.

First, there is no general ability to balance, rather, balance is based on many diverse abilities, so there is no single balance ability, for example, that can be trained.

Second, even if there were such general abilities, these are, by definition, genetic and not subject to modification through practice. Therefore, attempts to modify ability with a nonspecific drill are ineffective. A learner may acquire additional skill at the drill (which is, after all, a skill itself), but this learning does not transfer to the main skill of interest.

Do not attempt to mimic or imitate a skill by using a completely separate *gadget, or with exercises in the weight room . It can’t be done. Strengthen the muscles in the weight room, develop a high level of conditioning, and practice the skills used to play your sport or game. It’s that simple!

TAKU

*In Plain English: (Just in case I have not been 100% clear up to this point). You should never waste any time or energy doing any of the things demonstrated in the images above if your goal is to improve performance in a totally separate sport or activity.

Excerpts from this article appear (with permission) from the article:

The Truth on Fitness:
Functional training
Paul M. Juris, Ed.D.
Executive Director, CybEx Institute

Other References

Bryant, C.X. (2008) What is functional strength training?
American Council on Exercise.

Butler, A.A., Lord, S.R., Rogers, M.W., and Fitzpatrick, R.C. (2008).
Muscle weakness impairs the proprioceptive control of human standing.
Brain Research. doi:10.1016/j.brainres.03.094

Greenfield, B. (2005). Functional exercise that makes sense.
Ezine Articles.

Hamilton, R.T., Shultz, S.J., Schmitz, R.J .

Evidence Based Exercise Guidelines

Tue, 04 Sep 2018 22:07:00 GMT

By TAKU

Here are 16 useful Evidence Based Exercise Guidelines to keep your training safe, efficient, and effective.

1. Perceived effort is a good measure of intensity. Rather than focusing on protocols that use different percentages of 1 RM, focus on perceived effort. Using different percentages of 1 RM is not a good way to prescribe exercise programs. This is because across individuals, and different muscle groups, and different exercises, the same percentage of a 1 RM can yield a different number of repetitions. Such differences can exist within an individual. This means that for some people and for any exercise an individual performs, the prescription can be too hard or too easy, rendering it ineffective.

2. Different repetitions and resistance can yield the same degree of effort when the maximum repetitions are performed in a set. This means that a wide range of repetitions for a set can be equally effective . For example, a very high degree of effort and intensity can be reached in a set where you perform six repetitions in good form with a heavy resistance and ‘fail’ on an attempt at a seventh repetition or where you perform 12 repetitions with a more moderate weight and ‘fail’ on an attempt at a 13th repetition. In either case, the maximum recruitment of muscle fiber motor units would have occurred. You can choose to train with any number of repetitions with an effective set taking between about 30 seconds and 90 seconds.

3. There is no evidence that there is a separate way to train for strength or endurance. As you become stronger, you will increase your absolute muscular endurance. For example, if through training, you increase your strength in a movement from 60 lbs to 85 lbs, you may increase the number of repetitions you can perform with 40 lbs from 12 to 20. No special training is required to increase endurance. For each person and for each exercise and muscle group, relative muscular endurance is stable and appears genetically based. For example, a beginner’s 1 RM on an exercise may be 100 lbs and the trainee can perform 8 repetitions with 80 lbs (80%). Two years later, the trainee can do a 1 RM with 200 lbs and perform 8 repetitions with 160 lbs (80%). Relative endurance using a percent of 1 RM hasn’t changed and evidence indicates that it will not change. Protocols assuming that the relationship can be changed are not based on scientific research.

4. Based on raising a resistance in about 3 seconds and lowering the resistance in 3 seconds, performing several to 15 repetitions can be effectively used. If longer duration repetitions are performed such as using a 5- 5 or 10-10 (10 or 20 seconds for 1 repetition) then fewer repetitions can be used.

5. Increasing bone mineral density may depend upon using somewhat lower repetitions such as 6-8 and therefore training with somewhat greater resistance. A variety of exercises can be used because the effect of resistance training on bone mineral density is site specific.

6. To increase strength, training has to produce an overload beyond a minimal threshold. Maximum effort produces maximum intensity and the greatest stimulus but the maximum stimulus may not produce any greater adaptation than a somewhat sub-maximal effort if there is some marginal overload. This means you should focus on progression while using great form and not an absolute maximum effort where form may be compromised.

7. Train through as complete a range of motion that is comfortable for you.

8. Assuming all the other variables are kept constant, the intensity of training can be increased by increasing the weight, number of repetitions, and by reducing momentum through increasing the repetition’s duration . Muscular tension for an exercise may be maintained and intensity increased by not ‘locking-out’ on multiple joint exercises such as squats and bench press.

9. There is no evidence that any one exercise is better than any other exercise for a specific muscle group. There is no evidence that performing an exercise a specific way such as on a stability ball produces better outcomes for strength or endurance than if the exercise is performed in another way. The exercises are simply different.

10. A variety of exercises can be used for each muscle group and can perhaps provide some physiological and psychological benefits beyond consistently performing the same exercise for a muscle group. However, a variety of exercises for each muscle group need not be performed in one training session but rather across training sessions.

11. While a few researchers have shown better outcomes for strength and muscular hypertrophy with multiple set protocols, the overall evidence does not support the performance of multiple sets of each exercise or higher volume training.

12. A guideline is to take about 3-5 seconds to raise the resistance and about 3-5 seconds to lower the resistance using a full range of motion for each repetition. Longer duration repetitions may decrease momentum and increase intensity.

13. There is not any consistent evidence that the stimulus (repetition performance, number, duration, volume of training) for experienced trainees needs to be different than for beginning trainees. Therefore, there is little or no basis for special ‘advanced’ routines promoted by some organizations, websites, and magazines.

14. A program for any trainee can consist of eight to 10 exercises performed two to three days per week. Different exercises for each muscle group could be varied across workouts. For example, a squat can be used for the thighs in the first workout in a week and the leg press can be used in the second workout.

15. One set per exercise performed to volitional fatigue can be used with from 5-6 to 15 repetitions in a set if a 3-5 second (positive / negative), duration repetition is employed.

16. Training should be on two or three non-consecutive days in the week.

S.P.I.C.E. things up

Thu, 30 Aug 2018 20:20:00 GMT

A common question that comes up with coaches and athletes is how do I make sure my strength and conditioning program is "sports specific"? When it comes to strength training and conditioning, there are three primary things you need to think about improving:

Force enhancement via strength training
Energy system improvement via sport-related conditioning runs or drills
Skill improvement via sport-specific skill training

In support of the three factors above I also recommend some basic flexibility training, developing, and maintaining a nutritious personal eating plan, as well as staying well hydrated.

The development of muscular strength is the general progression of increasing the muscle’s ability to produce force. Sports skill development, on the other hand, is the specific learning of how to best coordinate and apply these forces.

In other words, strength is a non-specific adaptation developed in the weight room whereas sports skills are a specific adaptation developed through guided practice on "the field".* As a result, a powerful athlete is developed physically in the weight room, which by a separate process is developed mechanically on "the field".*

Unless you are competing as a power-lifter, Olympic style weight lifter etc, anything you do in the weight room will have zero direct transfer to what you are doing on "the field" of play.*

With the above in mind, here is a simple formula to keep your training on the right track.

Key points to remember too S.P.I.C.E. things up

1. Strength train in order to reduce injury, and resist fatigue in the safest method possible.

2. Practice your skills.

3. Improve flexibility- perform strength training through full range of motion exercises . One may augment this with a simple, basic stretching routine to increase range of motion around a joint.

4. Condition the energy systems used to play your sport (running intervals, cardiovascular exercises and speed training).

5. Eat nutritious foods and drink plenty of water to ensure the body has the proper amount of nutrients in order to grow stronger.

These five basic concepts will go a long way in keeping your training simple, safe, and focused on success.

TAKU

TAKU's NOTE: *(“The field” implies any athletic playing space the wrestling mat, tennis court, Fighting cage, boxing ring etc.)

Should I mimic sports movements in the Gym?

Mon, 27 Aug 2018 19:37:00 GMT

Sport Specific

The term “sports specific” gets thrown around a lot in the fitness industry these days, but what exactly does it mean? To some it means doing certain exercise that they have deemed are “functional” for their sport. For others it may mean trying to move their bodies in similar planes of motion that they encounter in their sport while at the same time working against some form of resistance. On the surface it may seem to make sense to attempt to train movements in the gym that are similar or appear the same as those performed in your chosen sport. Unfortunately, there really is only one way to replicate the movement patterns associated with a given sport, and that is to play (or practice) the sport itself.

You see skills are specific and when you add weight to a skill you are actually creating a new skill. This is true whether you add weight to a skill that normally has none, or you increase the weight of the implement used in the skill like swinging a heavier than normal baseball bat in hopes of attaining more bat speed. Any of these subtle (or not so subtle) changes will adversely affect the skill in question. Those well- versed in motor learning theory will be nodding their heads in agreement with this statement while others may be feeling their heads fill with a dogmatic counter argument.

To be helpful, movement patterns need to be specific. Every sport be it boxing, soccer or baseball, has its own specific skill sets with specific movement patterns. There are no degrees of specificity. Either something is specific or it is not. Specific means explicit, particular, or definite not “sort of” or “similar to”

Another common misconception among some strength and conditioning coaches is that certain strength training tools or movements are somehow superior to others because of the “tr ans fer” or carryover to sporting movements. An example here would be that the triple joint extension that occurs in Olympic weightlifting movement s will have a direct and positive impact on any other sport movement that has a triple joint extension component for example jumping or sprinting. If you have been paying attention thus far then hopefully you are starting to see that this is not the case. The skill of lifting a heavy barbell from the ground to overhead is totally unique and specific. It is in no way the same as another seemingly similar skill.

Let’s take another example and look at the many tools and gadgets available to improve foot speed. Some coaches will use agility ladders, parachutes and a myr iad of other toys in an attempt to improve individual foot speed. Unfortunately, what actually occurs for the most part is an improvement in the new and very specific skill with essentially no positive carryover to the sport itself. Ask your self this question, if you are a youth soccer coach with limited time to improve your kids skills, would you rather they spend more time using drills that utilize an actual soccer ball in realistic situations and movements, or spend time learning how to move quickly through a ladder lying on the ground in a sort of high speed game of “Hop-Scotch”? Hopefully you are having a little light bulb moment and starting to realize that playing (and or practicing) your sport is the only way to improve your specific sport skill.

TAKU