Author: Brandon Roberts, PhD
Rate of Perceived Exertion (RPE) vs. Percentage Based Training (PBT)
Rate of Perceived Exertion (RPE) vs. Percentage Based Training (PBT) Training intensity is more than a number — it’s how you get results in the gym. One of the first...
One Rep Max Calculator (Tool + Supporting Research)
The 1RM (One Rep Max) Calculator An Introduction To The 1RM Calculator (One Rep Max) The 1-repetition maximum (1-RM) test is the gold standard test for evaluating the maximal dynamic...
How To Use Supersets In Your Training
Training Intensification Tip Part 1: Supersets Intensification techniques, also known as advanced techniques, are a scientific term used for methods like drop-sets, cluster sets, pre-exhaustion, rest-pauses, reciprocal sets, and eccentrics....
How To Make Your Own Pre-Workout (Science-Based Formula)
Pre-workouts are a dime a dozen. If you use your favorite search engine you’ll soon find plenty of pre-workouts, but how do you choose one? This blog will help you...
HIIT vs. LISS: What Cardio Strategy Burns More Fat?
HIIT vs. LISS: Which Works Best and When To Use Them Introduction A common question is “Should I do HIIT or LISS?” — There are some nuances to the answer,...
Two-A-Day Training: Is More Better? Or Destructive?
Training twice per day, also known as two-a-days, stems from the idea that more is better. For athletes, two-a-days are common because it helps them focus on strength and conditioning...
Fish Oil Supplementation 101
Fish oil supplements are widely used for their health and wellness benefits. Fish oil is sold at local drug stores and can also be found in supplement stores. In certain...
Concurrent Training: A Practical Guide, Backed By Science
Introduction: What is Concurrent Training? Concurrent training consists of combining aerobic/anaerobic training (e.g., long distance running, HIIT) with resistance training, also known as strength training. If you look at the...
Metabolic Adaptation: Why Dieting Slows Down Your Metabolism & How To Fix It
Metabolic adaptation has many names. It is referred to as “starvation mode” or “metabolic damage” and is often called adaptive thermogenesis in the scientific literature. This makes it difficult to...
What Happens If You Eat Too Much Protein? (More Protein = More Fat Loss…)
What is Protein Overfeeding? Protein overfeeding, commonly known as over-eating protein to the everyday individual, is using protein as the main or sole component of a surplus in calories. This...
Artificial Sweeteners: Good or Bad? Diet Help or Danger?
Artificial sweeteners were created to make food taste better without adding calories. Some of the most used artificial sweeteners are saccharin, aspartame, and sucralose. There are a few key terms...
How To Count Your Steps For Weight Loss
Does Your Body Adapt To NEAT Or Walking, Making Your Step Count Less Effective At A Certain Point? Total daily energy expenditure (TDEE) is the net amount of energy utilized...