Fitness Knowledge

Progressive Overload: A Detailed Look

Posted by Shaun LaFleur on

Progressive overload simply refers to making training harder over time. This can be done in multiple ways, such as adding repetitions, adding weight or adding sets. Though a relatively simple concept overall, it is often misunderstood and mistaken for being the reason in and of itself that progress occurs. This isn't entirely accurate. In reality, it is the act of training within a certain range of your limits (overloading) that causes the body to have an adaptive response to your training and become bigger and stronger. Progressive overload is simply a tool used to keep you within this range as...

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The surprising truth about the best "fat loss routine"

Posted by Shaun LaFleur on

Losing body fat tops the list of fitness goals. With this popularity comes a lot of false advertisement, exaggerated claims and just plain bad information. You'll often see a workout that is focused solely on burning calories, such as cardio or circuit training being touted as the "best fat burning routine!". I’m here to tell you that this type of routine, while useful, is NOT the optimal type of routine that you should be performing for fat loss. Weight Loss vs Fat Loss In order to understand how you should train for fat loss, we must first understand one important concept,...

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3 signs that your training sets are effective

Posted by Shaun LaFleur on

3 signs that your training sets are effective

You may sometimes wonder how you can tell if the sets you’re doing in the gym actually “count” and are driving you closer to the gains that you want. No one wants to find out that what they’ve been doing all along has been for nothing. So how do you know if what you’re doing is actually driving you closer to your goals? What do you look for in the short term? The long term signs are obvious, because you're going to get bigger and stronger if your workouts are adequate, but we want to know is that what we're...

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Training to failure can assist in maintaining proper Reps in Reserve.

Posted by Shaun LaFleur on

Training to failure can assist in maintaining proper Reps in Reserve.

Oftentimes when a lifter uses the RIR (Reps in Reserve) concept in order to properly control the intensity of their sets, they aren’t entirely accurate in their judgement for how many reps they have left in the tank when ending a set. Sometimes the set may feel too easy while other times it may feel as though they’re training harder than intended.  This can be a huge problem, because without years of training required to know your own body and how you feel as you approach failure on each exercise, you may have a difficult time staying within the optimal...

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The Truth About Rep Ranges

Posted by Shaun LaFleur on

The Truth About Rep Ranges

Rep range is a hot topic of discussion and debate, and sadly, also a topic with a ton of misinformation. Not only is there a lot of bad information circulating about rep ranges, but even the accurate information can be a bit confusing and leave you unsure on how to program each rep range into your training. In this article we will take a dive into rep ranges to help you better understand how each rep range fits into programming a solid routine.  All Rep Ranges Build Similar Amounts Of Muscle It is a common misconception that in order to...

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