drandygalpin Add us as a preferred source on Google

Nice abs and a strong core are pretty high on most people's wish list. But when it comes to training the core, we somehow throw out the fundamental, science-based exercise principles that govern skeletal muscle exercise adaptations. Think about it. If you wanted bigger quads and I told you we were only doing wall squats, you'd look at me like I was crazy. That's exactly what’s happening with your core when all you’re doing is planks and 3 sets of crunches. The size principle matters here. If yo

Does lifting weights stunt kids’ growth? No. Let’s settle this once and for all: Strength training with weights does not harm kids’ growth plates. It does not stunt height. It does not lower bone mineral density. In fact, it does the opposite. Strength training enhances bone formation and bone mineral density in kids. The improvement in bone quality seen during the teenage years has lasting benefits, helping to protect against bone issues later in life. In short, strength training—and active pla

Use creatine to protect your brain from head injuries: Repeated head injuries can lead to second-impact syndrome, where a subsequent injury before full recovery causes rapid and potentially permanent brain damage. This is a significant risk for athletes, military, or anyone prone to traumatic brain injury (TBI) or concussions. But here's the good news: research has shown that creatine supplementation can help mitigate the damage caused by second-impact syndrome. In fact, studies have found that

CREATINE, KIDNEY FUNCTION & BLOOD TESTS As an athlete or fitness enthusiast, there are a number of blood markers that might seem "off" when doing a blood test. One of the most common that I get questions about is creatinine. Creatinine helps provide insight into kidney function, and when it's high, it could be a sign of acute kidney problems. However, if you are supplementing with creatine, your creatinine levels will likely show up as high in a blood test, irrespective of any kidney issues. S

For many years, it was thought that just a few genes, or even a single "candidate gene," could completely explain physical traits such as VO2 max, muscle strength, or speed.   In reality, we now know these traits are actually the result of the combined effect of hundreds, if not thousands, of genes.  So, if you've done genetic testing or are considering it, be sure to look at your results through this lens. No single gene is going to meaningfully impact an athletic trait, despite what the test m

What causes plateaus in the gym, and how to fix it. You might think you're overtrained. You might think you've reached your genetic potential. Those are possible but quite rare and highly unlikely. The truth: - Yes, there's a physiological limit to muscle growth, but few ever reach it. - Overtraining is rare and fairly easy to identify if you know what to look for ⁠- If your progress has stalled, it's usually a result of a few things and is correctable. ⁠- A common cause is simply insufficient d

THE 3 MAIN PREDICTORS OF ENDURANCE PERFORMANCE These are your VO2 Max, Efficiency/Economy, and Lactate Threshold. Your VO2 Max is the maximum amount of oxygen your body can use during exercise. Over the past few weeks, we’ve discussed this a lot on the podcast. Improving it means improving your heart’s ability to pump blood throughout your body. Your Efficiency/Economy is your ability to use the least amount of energy to perform the necessary movement. As stated differently, the most movement