In the most basic terms, Hypertrophy refers to an increase in the size of a muscle. This increase in size is due to multiple factors, the most important of which are an increase in the size/number of the contractile elements…
Pull-up Pyramids The Pull-up Pyramid is an effective method for building work capacity and strength in the upper body. I was introduced to pull-up pyramids by Hall of Fame Wrestling Coach Matt Morris. He developed the system and has used…
Weighted Pull-ups and Weighted Dip are arguably the most effective exercises for developing functional upper body strength. The following is a brief explanation of several training methods that can be applied to Weighted Pull-ups and Weighted Dips. "Four Week Progressive…
Post-Exhaustion Post-Exhaustion is based on the same principle as Pre-Exhaustion, it just approaches the problem from a different angle. The problem of incomplete stress on larger muscle groups still exists. Post-Exhaustion addresses the problem by fatiguing the muscle group through…
Pre-Exhaustion The concept behind The Pre-Exhaustion Method is as follows, during a compound exercise (multiple joint), the larger muscle groups are not completely taxed, this is due to the limited work capacity of the smaller muscle groups involved in the movement.…
Giant Sets Complete four or more exercises consectivley with no rest between exercises. Giant sets are typically comprised of exercises focused on a single muscle group, this differentiates them from circuits which typically work a variety of muscle groups. Examples:…
Supersets To perform a Superset, begin by selecting two exercises that work antagonistic (opposing) muscle groups. Move from one exrecise to the next with no rest. Supersets can be used to increase overall training intensity by performing more work in less time.…
Cumulative Sets Select a weight that you can complete for 8-12 reps, in good form and at a controlled tempo. Begin the workout by completing one rep at your selected weight, followed by a :10 rest. Next, complete 2 reps…
The functional fitness movement was to some degree a backlash against the commercialization of fitness. The fitness industry was dominated by large corporate gyms who had moved increasingly towards machines and away from an integrated modalities approach to training. In…
Core Stability Conundrum by Dr. Cameron Khavari, D.C., M.U.A.C. Intra-Abdominal Pressure (IAP) In my chiropractic practice, a lot of athletes come in saying that their programs include core work or core stability training. The issue, however, is that core stability…