Evidence Based Fitness

The 10 most important tips for muscle growth.

Posted by Shaun LaFleur on

Table of Contents Introduction Eat in a caloric surplus Eat adequate amounts of protein Perform enough training volume Understand Rep Ranges Train with enough intensity Choose exercises with a good stimulus to fatigue ratio Consistently apply progressive overload Take rest & recovery as seriously as training Manage volume properly Follow a proper workout schedule Perform your sets with recovery in mind Stay consistent in your plan Use proper technique & avoid injury Check your ego at the door Warm up properly Stop a set if you feel discomfort Don't use momentum just to perform more reps Training to failure is...

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Rest periods: How long should you rest between sets?

Posted by Shaun LaFleur on

Table of Contents Introduction Rest periods used by different types of athletes Does inadequate rest affect muscle growth? First off, what exactly causes a muscle to grow? What does the research say about rest periods and hypertrophy? Factors for deciding rest periods. Rest time checklist. Rest time recommendations. Keep your rest times consistent. Alternative time saving options Super Sets Giant Sets Train Closer To Failure Introduction How long should you rest between each set you perform? This is a question that many people ask, and there is a lot of confusion and misinformation floating around in regards to the answer....

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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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