A recent systematic review titled "Which ROMs Lead to Rome? A Systematic Review of the Effects of Range of Motion on Muscle Hypertrophy" examines how different ranges of motion (ROM) during resistance training impact muscle growth. Key Findings: Full ROM (fROM): Training with a full range of motion generally promotes greater hypertrophy in muscles like the gluteus maximus and adductors compared to partial ROM (pROM) performed in the latter part of the movement. Partial ROM at Longer Muscle Lengths: Executing pROM in the initial phase of the movement—where the muscle is elongated—can lead to significant growth in specific muscles: - Quadriceps Femoris: Notable hypertrophy observed when training at longer muscle lengths. - Biceps Brachii and Triceps Brachii: Enhanced growth achieved through pROM in the initial part of the movement. Muscle-Specific Responses: The effectiveness of fROM versus pROM varies by muscle group. For instance, pROM in the middle portion of the movement elicited greater triceps brachii hypertrophy than fROM Practical Implications: - Incorporate Both ROMs: Combining fROM with pROM, especially at longer muscle lengths, can optimize hypertrophy across different muscles. - Tailor to Muscle Groups: Customize ROM strategies based on the target muscle to maximize growth. Considerations: - Training Experience: The studies reviewed included both trained and untrained individuals; responses may differ based on training history. - Exercise Selection: The type of exercise and equipment used can influence the effectiveness of ROM variations. In summary, this review underscores the importance of strategic ROM application in resistance training to enhance muscle hypertrophy. Integrating both full and partial ROM exercises, with attention to muscle length during training, can provide a more comprehensive approach to muscle development. Source:https://journals.lww.com/nsca-jscr/abstract/2023/05000/which_roms_lead_to_rome__a_systematic_review_of.23.aspx

Ladies and gents! If you are not doing this, you’re missing out. I’m an old school lifter, never bothered with anything new until I joined here. I’ve been doing the Dynamic Double Progressions, and boy oh boiiiii. My strength is back to where it was in my 20s lol. Super happy with the progress.

The best diet plan won’t work if you can’t stick to it. As a coach, one of the most valuable things I can offer is bridging the gap between knowing what’s best for you and actually doing it. Sometimes, small behavioural tweaks can make all the difference when it comes to reaching your goals. One effective tweak? Slowing down how you eat. Why Fast Eating Is a Problem Eating quickly doesn’t just leave you feeling rushed—it’s tied to several health and dietary issues: - Faster eaters tend to consume more calories than those who eat at a slower pace - Issues like gastritis are more common among fast eaters . - Fast eating doubles your risk of type 2 diabetes (by 2 fold) and increases your likelihood of developing metabolic syndrome . Research backs the idea that eating more slowly can help with weight control and overall health: - Increased satiety: A study showed that eating the same meal over 24 minutes, instead of 6, led to greater feelings of fullness and less snacking later . - Reduced calorie intake: People con calories when eating minimally processed or harder foods (e.g., apples instead of bananas, raw vegetables instead of cooked) . Slowing down doesn’t just make you feel fuller—it naturally limits how much you eat and reduce the temptation to snack unnecessarily. Practical Tips to Slow Down Here are some methods I’ve used successfully with clients: 1. Set a meal timer: Aim to spend at least 20 minutes eating your meal. Stay seated until the timer goes off. 2. Pre-meal relaxation: Spend a few minutes doing breathwork or meditation before you eat. This can help you slow down mentally and physically. 3. Choose harder foods: Opt for raw or less-processed options whenever possible. Harder foods take longer to chew, naturally slowing your eating speed. 4. Chew counts: While setting a target number of chews per bite works for some, I find it too distracting and unnecessary in most cases. Small changes in how you eat can lead to big improvements in fullness, calorie control, and overall health. Slowing down isn’t a magic bullet, but it’s a straightforward hack that can make sticking to your diet easier.

I’m learning so much here that I’ve had to get a notebook where I’m keeping track of meals, habits, lifting notes, etc. as soon as I’m done I will start posting weekly pics prior to start prepping for a show. Stay tuned, fam! I think it’ll be a great way to keep myself accountable.

I’m curious to see how ya’ll do your cardio sessions. Mine is very simple: within my heart rate ranges I work my way up as fast as I can, then lower it to the lowest range and then back up again.