Evidence Based Fitness

The benefits of micro loading with fractional plates for building strength and muscle.

Posted by Shaun LaFleur on

The benefits of micro loading with fractional plates for building strength and muscle.

 Table of Contents Introduction Why adding load is important. What are fractional plates? What are the benefits of micro loading with fractional plates? Smaller increments are safer. Micro loading is great for dumbbell exercises. A great way to strengthen and rehabilitate injured areas. Micro loading is a better option for certain types of lifters. Advanced lifters Children & Elderly Lifters with high risk of injury Introduction Adding load to the bar is the most tried and true method for applying progressive overload. Sure, there are other methods of progression such as adding repetitions or more sets, but adding load to the...

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When and how to progress in the gym.

Posted by Shaun LaFleur on

Table of Contents Introduction What exactly causes the ability to progress? So what is overload? Using the RIR/RPE scales How do you progressively overload? Adding load Adding reps Adding sets Combining progression methods Foundations of a good progression method Overload Progressive overload strategy Long term volume load increases Example progression methods Rep Target Intensity Target Last Set AMRAP Introduction It's well understood, even among beginners, that in order to get in better shape, you have to slowly improve your performance in the gym. While a simple concept, it can become quite confusing as to how to do this properly. With so many different routines...

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A detailed guide to fat loss and how to get started on your weight loss journey.

Posted by Shaun LaFleur on

A detailed guide to fat loss and how to get started on your weight loss journey.

 Table of Contents Introduction Understanding How Fat Loss Occurs CICO (Calories In Versus Calories Out) Finding Your TDEE (Total Daily Energy Expenditure) If Possible, Start Tracking Your Daily Steps Start With Flexible Dieting Only Use Special Diets Such As Keto If They Help Adhere To A Negative Energy Balance Weight Loss Vs Fat Loss What Type Of Resistance Training Should You Do? Start Tracking Protein Intake To Facilitate Muscle Recovery And Fat Loss Stop Obsessing Over Scale Weight Introduce Cardio To Increase TDEE And Speed Up Weight Loss Additional Quick Tips To Make Weight Loss Easier Key Takeaways   Introduction...

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Intensity vs Volume; How to properly apply each for strength & hypertrophy.

Posted by Shaun LaFleur on

Intensity vs Volume; How to properly apply each for strength & hypertrophy.

Table of Contents Introduction What is training intensity? Intensity of load Intensity of effort What is training volume? Volume load Hard sets Recommendations for strength goals. Recommendations for hypertrophy goals. Take home points Introduction What's more important, training intensity or training volume? Many debates have taken place on this very subject. Should you focus more on intensity or should you put more importance on training volume? Before we can answer these questions, we must first understand the different definitions used for both intensity and volume. Depending on context or the sport being discussed, each of these terms can have different meanings.   What...

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What muscle soreness can & can't tell you.

Posted by Shaun LaFleur on

(Jump to key takeaways) You've probably heard the term DOMs before, and likely even experienced it yourself. DOMs (Delayed-onset Muscle Soreness) is a form of muscle soreness that occurs a day or two after resistance training in the muscles that you worked. Some people even enjoy the feeling, thinking it is a sure sign that they've trained hard enough. But is this really the case? What exactly causes DOMs in the first place? Here's what the research says about DOMs and what it does or doesn't say about your workouts.   What causes muscle soreness? Muscle soreness can occur for...

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