Evidence Based Fitness

What muscle soreness can & can't tell you.

Posted by Shaun LaFleur on

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 many reasons. Currently, we...

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An introduction to flexible dieting.

Posted by Shaun LaFleur on

Flexible dieting. A term you may have heard before but probably thought sounded too good to be true, especially when you're constantly bombarded by the latest fad diet that will supposedly help you burn off fat faster than people click out of a long article (please don't go!). I'm here to tell you that flexible dieting is not too good to be true and is actually one of the best and most efficient methods of losing weight for the majority of the population.   First off, what ISN'T Flexible Dieting? First things first, we need to know what ISN'T flexible dieting....

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A practical guide to avoiding under training.

Posted by Shaun LaFleur on

Recently there has been a lot of talk about how to avoid overtraining. There are countless articles and recommendations about holding back (guilty!) to facilitate proper recovery to ensure long term progress. But what about making sure that you ARE training hard enough? What do you do to make sure that you're training hard enough to make optimal progress? Below we will go over a few of the things you can do to make sure that you are not under training.    Stay in the correct intensity threshold The first thing you need to do to make sure you're not under training...

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The benefits of lower training intensities.

Posted by Shaun LaFleur on

When we think of quality training, we usually think of high intensity exercise. Pushing hard, going all out and barely surviving our workouts. While this, on occasion, can be a great way to ensure progress, the truth is that for long term, SUSTAINABLE progress, you'll likely want to train with lower intensities the majority of the time.   How do we define training intensity? Two common methods of defining training intensity is either as a percentage of one rep max lifted or proximity to failure. For the context of this article, we are defining intensity as proximity to failure. The...

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Junk Volume: What is it and how to avoid it

Posted by Shaun LaFleur on

One of the last things you want to find out is that what you've been doing in the gym isn't actually stimulating progress and that you've been wasting time. When we train, we may sometimes perform what's called "Junk Volume" without even realizing it. In this article we'll take a look at what Junk Volume is, and things you can do to avoid it in order to make sure your time in the gym is well spent. First let's define "volume" In my article Understanding Volume & Fatigue I explain training volume in detail, but it is commonly defined in two major ways. The...

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