FitBySci

FitBySci We are dedicated to help interpret the exercise science literature, and relay how those interpretati

π“π‘π€πˆππˆππ† π•πŽπ‹π”πŒπ„ 𝐂𝐔𝐑𝐕𝐄When it comes to training volume, a great approach to progressing over time is to add more sets and...
02/12/2021

π“π‘π€πˆππˆππ† π•πŽπ‹π”πŒπ„ 𝐂𝐔𝐑𝐕𝐄

When it comes to training volume, a great approach to progressing over time is to add more sets and reps as your program moves forward. However, studies have shown that there is a dose-response in training volume and muscle growth. (1,2) This means that there is such a thing as TOO MUCH volume that will actually have a NEGATIVE impact on your gains

Our recommendation is to make small, modest increases in volume as opposed to huge jumps week by week. This is a more sustainable and favorable approach to progressive overload and prevents a huge accumulation of fatigue.Β 

Continue making these increases until you have reached a point where your workouts have started declining in quality and/or your performance in the gym suffers. This may suggest that you have reached the maximum recoverable volume for your body to handle.

At that point, go into an active recovery phase or deload for 1 week and then begin training at lower volumes again so that you can gradually build yourself back up, and repeat the cycle all over again.

This topic was previously addressed in one of our Research Roundups. Please refer to that video or our full article to get more details, especially regarding the studies that are referenced.

References πŸ“š
1. Schoenfeld BJ et al. Dose-response relationship between weekly resistance training volume and increases in muscle mass: A systematic review and meta-analysis.
2. Heaselgrave SR et al. Dose-Response Relationship of Weekly Resistance-Training Volume and Frequency on Muscular Adaptations in Trained Men.

π‘·π’“π’π’ˆπ’“π’†π’”π’” π’Šπ’” 𝒂 𝒓𝒆𝒔𝒖𝒍𝒕 𝒐𝒇 π’„π’π’π’”π’Šπ’”π’•π’†π’π’„π’š 𝒂𝒏𝒅 π’‘π’‚π’•π’Šπ’†π’π’„π’†One of the most important things to remember when attempting to make a c...
02/01/2021

π‘·π’“π’π’ˆπ’“π’†π’”π’” π’Šπ’” 𝒂 𝒓𝒆𝒔𝒖𝒍𝒕 𝒐𝒇 π’„π’π’π’”π’Šπ’”π’•π’†π’π’„π’š 𝒂𝒏𝒅 π’‘π’‚π’•π’Šπ’†π’π’„π’†

One of the most important things to remember when attempting to make a change in your life is that it takes weeks and weeks of consistent hard work and patience.

If you take a look at those who have undergone crazy physique transformations or even Olympic-level athletes, you’ll know that these people didn’t get to where they’re at overnight.

Ask each and every one of them and you’ll learn the truth.

It’s taken hours of practice. It’s taken hours of hard work. It’s taken hours of blood, sweat, and tears.

So give yourself more credit and acknowledge that you are taking the correct steps in making a positive change within your life.

Be patient with yourself. You’ll get there.

πŸ‘ π‚π‹πˆπ„ππ“ 𝐒𝐔𝐂𝐂𝐄𝐒𝐒 πŸ‘Let’s celebrate some gains made by one of our clients Matt, who has made some great gains in terms of ...
01/21/2021

πŸ‘ π‚π‹πˆπ„ππ“ 𝐒𝐔𝐂𝐂𝐄𝐒𝐒 πŸ‘

Let’s celebrate some gains made by one of our clients Matt, who has made some great gains in terms of both muscle size and strength.

WEIGHT
Left (Starting): 125 lbs
Right (Current): 140 lbs

PRs
Squat: 255 -> 350
Bench: 145 -> 205
Deadlift: 265 -> 355

Week after week, Matt’s been working hard in the gym and tackling everything that we’ve thrown at him thus far headstrong.

Super proud of Matt and we can’t wait to see what he accomplishes in the next few months of his training!
Β 

𝑻𝒉𝒆 𝒃𝒆𝒔𝒕 π’‘π’“π’π’ˆπ’“π’‚π’Ž 𝒕𝒉𝒂𝒕 π’šπ’π’– 𝒄𝒂𝒏 π’ˆπ’Šπ’—π’† π’šπ’π’– 𝒂 π’„π’π’Šπ’†π’π’• π’Šπ’” 𝒐𝒏𝒆 𝒕𝒉𝒂𝒕 𝒕𝒉𝒆 π’„π’π’Šπ’†π’π’• π’˜π’Šπ’π’ π’‚π’„π’•π’–π’‚π’π’π’š π’”π’•π’Šπ’„π’Œ 𝒕𝒐A lot of coaches out there ...
01/18/2021

𝑻𝒉𝒆 𝒃𝒆𝒔𝒕 π’‘π’“π’π’ˆπ’“π’‚π’Ž 𝒕𝒉𝒂𝒕 π’šπ’π’– 𝒄𝒂𝒏 π’ˆπ’Šπ’—π’† π’šπ’π’– 𝒂 π’„π’π’Šπ’†π’π’• π’Šπ’” 𝒐𝒏𝒆 𝒕𝒉𝒂𝒕 𝒕𝒉𝒆 π’„π’π’Šπ’†π’π’• π’˜π’Šπ’π’ π’‚π’„π’•π’–π’‚π’π’π’š π’”π’•π’Šπ’„π’Œ 𝒕𝒐

A lot of coaches out there pride themselves on creating the PERFECT workout program that is GUARANTEED to get their clients shredded and muscular. They brag about having the best exercises, training splits, and rep/set schemes that are optimal for gains.

But what does it matter if someone has the β€œgreatest program in the world” if the client isn’t following it? The issues with these programs is that they’re not client specific. Maybe the client has some aches and pains during the workout or has some physical limitations preventing them from sticking to the workout. Or what if the client is a beginner in the gym and the workouts are too long or too intense to keep doing day-in and day-out.

A lack of individualization for workout regimens can lead to issues with adherence. Catering the workouts to what the CLIENT likes and what they respond to is much more important than hitting the magic number of sets and reps. Asking and being receptive to client feedback is key not only to crafting a program, but also to maintaining adherence on your client’s part. Treat them like a human being and be there to support them! Instead of focusing on your program, put all of the focus on the client. Building up their confidence in exercise and giving them the belief in themselves that they can accomplish their goals is MUCH more powerful than a β€œperfect program” (1,2,3)

References πŸ“š
1. Exercise self-efficacy - confidence - psychosocial components
2. Andersen LL et al. Influence of Psychosocial Work Environment on Adherence to Workplace Exercise
3. Brassington GS et al. Intervention-related cognitive versus social mediators of exercise adherence in the elderly.

𝐑𝐏𝐄The RPE scale or Rating of Perceived Exertion scale is a measure of how difficult a set is based on the # of reps in...
09/16/2020

𝐑𝐏𝐄
The RPE scale or Rating of Perceived Exertion scale is a measure of how difficult a set is based on the # of reps in reserve that a lifter has when they complete a set - more casually referred to as β€œreps left in the tank”. Essentially, it describes how close a lifter is to failure.Β 
A set where the lifter would not be able to complete any more reps would be assigned an RPE 10 (0 Reps in Reserve). If a lifter was able to complete a set and thinks they could do 1 more rep, this would be assigned an RPE 9 (1 RIR). The same principle applies for RPE 8, RPE 7 and so on. The closer the RPE is to 10, the more difficult it is and the further away it is, the easier.
Above we have a table (based off of one produced by the authors of MASS) that breaks down each RPE level and even includes 0.5 values
This scale is primarily used by powerlifters and coaches to create training programs but it can be used in a wide variety of places. Using RPE can help with autoregulating weights throughout training sessions if you’re feeling off or feeling really good and they can even help predict new 1 rep maxes!
When it comes to gaining muscle, studies show that training relatively close to failure (RPE 7-9) would facilitate greater hypertrophy. (1) HOWEVER, it is important to note that training to failure each set is NOT necessary. By saving a few reps in the tank, you’re allowing yourself to do more training volume. Training to failure does not lead to a significantly greater amount of gains so you’d be training smarter by doing sets just shy of failure. (2,3,4)
Keep in mind though that determining RPE does take practice and lifters may not be accurate all the time when judging their own RPE.Β 
A key takeaway from using the RPE scale is that most gains happen at higher RPEs. Makes sense right? After all, lifting weights at low RPEs would pose little to no challenge to you and thus would not lead to any significant muscle gains. So think about this when you’re working out next time and really reflect on if you’re working out hard enough. Are you leaving 6+ reps in the tank per set? Or are you really pushing yourself to get those reps in just close enough to failure?

πŸ™Œ π‚π‹πˆπ„ππ“ 𝐒𝐔𝐂𝐂𝐄𝐒𝐒 π’π“πŽπ‘π˜ πŸ™ŒToday we are celebrating another client’s success story! Karen has been training with us for a f...
08/27/2020

πŸ™Œ π‚π‹πˆπ„ππ“ 𝐒𝐔𝐂𝐂𝐄𝐒𝐒 π’π“πŽπ‘π˜ πŸ™Œ

Today we are celebrating another client’s success story! Karen has been training with us for a few months now and she has seen some great gains along her fitness journey.πŸŽ‰

Karen is a long distance runner and competes in marathons throughout the year. We were able to help her improve her PR time (from 1:42 to 1:38)πŸƒβ€β™€οΈ

We used a few different training variables to help periodize her training blocks and help her achieve the best possible results! Drop sets, super sets, compound exercises - you name it!

Karen was able to provide us with a short testimonial:
"The various workout blocks that FitBySci crafted for me led me to being in the best shape of my life and beating my personal best half marathon time! Their ability to constantly tailor and customize a training program to help me reach my goal was exactly what I needed, and it's evident that it played a big part in my success. Thank you for setting me up with a great foundation for my training that I will carry with me to all of my future races and workouts!"

We have two goals with training our clients:
πŸ‘‰Make sure that our clients are making gains. You come to us and we give you the tools to ensure your success!
πŸ‘‰Provide our clients with the fitness knowledge to create a strong foundation to build upon with training down the road. We want you to continue to make gains after your training with us and set you on the path for great success in the future!

If you want to make a change in your life, reach out to us and we can help you!

Sign up at our website below⬇️

www.fitbysci.com

08/10/2020

POSTACTIVATION POTENTIATION

❗ What is this big fancy word β€œPost Activation Potentiation” and how could it help you in your training?
βœ… Well this essentially means priming your muscles by starting your workout with a heavy load. This will potentially allow greater amount of muscle fiber involvement with later exercises and therefore would improve your performance!
πŸ“’ Two studies done in 2018 and 2019 looked into the effects of PAP on total amount of volume and both studies concluded that incorporating PAP resulted in a greater volume completion
πŸ“Œ Anyone could incorporate this technique by starting off their workouts with sets upwards of 90% of their 1RM. We recommend doing a set of 1-3 reps at an RPE of 8-9.

08/06/2020

EAT SPICY FOODS TO GET STRONGER?!

⁉️ Yes, you did read the title correctly. I’m sure you’re thinking how in the world can spicy food impact my strength?!
▢️ Well it all starts with capsaicin - the chemical compound that adds spice to food. When capsaicin is absorbed, different physiological events start occuring, some of which may theoretically benefit our exercise performance!
πŸ”¬ A 2019 study done by De Freitas et al. took several participants and had them ingest capsaicin-like substance 1 hour before exercise and right before warm-ups. Exercise protocols were as follows:
β–ͺ️ 5km run performed in intervals (HIIT) with 1 min rest intervals
β–ͺ️ Squats @ 70% 1RM to failure for 4 sets
βœ… The researchers found that those who ingested capsaicin had decreased RPE, heart rate, and greater # of reps performed on the squat. Another study done in 2018 found similar results in terms of beneficial effects of capsaicin supplementation.
πŸ”° Other studies have shown promise for capsaicin with regards to increasing energy expenditure, which can potentially give capsaicin a role in fat loss supplements in the future!
⚠️ While the studies have shown promise, all the research is still fairly new and not enough has been done to have individuals start supplementing with a bunch of spicy foods. Perhaps in the future, capsaicin will be found in supplements on the market or recommendations for eating spicy foods will be established to help facilitate some serious strength gains!

08/05/2020

WHY YOU SHOULD BE USING TWO MORE SUPPLEMENTS

⬅️ We’ve talked previously about a few supplements that we think would be worth adding to your arsenal
πŸ”ΊοΈ Today we’re going to talk about pump products. Pump products use the chemical nitric oxide (NO) to expand your blood vessels which will promote greater blood flow. This has two positive benefits:
β–ͺ️ improved transportation of oxygen and nutrients to your muscles
β–ͺ️ improved transportation of waste products to leave your body
1️⃣ One way to increase the NO in our bodies to receive these benefits is by supplementing with citrulline malate. Current research is inconclusive regarding the benefits but many studies have found supplementation to have encourage gains in regards to resistance training
2️⃣ Another way to increase the NO within our body is through the consumption of nitrates which can be found in food and drinks. Beetroot juice is the most commonly ingested form of concentrated nitrate. Studies have been generally positive regarding nitrates and it’s been found that individuals who supplement with these experienced:
▫️increased blood flow to the active muscles
▫️increased energy efficiency
▫️reduced fatigue in explosive movements
▫️increase speed and power of bench press
▫️increase in # of reps to fatigue compared
βœ… So if you’re interested in using pump products, we highly recommend it as it may help facilirate greater gains in your training. Through our research, we have established some recommendations for either citrulline or nitrate dosages:
πŸŒ€Citrulline
Consume 5-8g 1 hr before exercise
πŸŒ€Nitrate
Consume 400-500mg 2-3 hrs before exercise
Give pump products a try and tell us what you think!

⚑ ππŽπ“ 𝐀𝐋𝐋 𝐒𝐔𝐏𝐄𝐑𝐒𝐄𝐓𝐒 𝐀𝐑𝐄 𝐂𝐑𝐄𝐀𝐓𝐄𝐃 𝐄𝐐𝐔𝐀𝐋 ⚑🏴 Supersetting is a really common technique in resistance training used to intens...
08/04/2020

⚑ ππŽπ“ 𝐀𝐋𝐋 𝐒𝐔𝐏𝐄𝐑𝐒𝐄𝐓𝐒 𝐀𝐑𝐄 𝐂𝐑𝐄𝐀𝐓𝐄𝐃 𝐄𝐐𝐔𝐀𝐋 ⚑

🏴 Supersetting is a really common technique in resistance training used to intensify your workouts by adding extra workout volume with the goal of fatiguing your muscles

πŸ”” While the general concept of how to do a superset is universal, there are multiple types of supersets - some having potentially more benefit than the other types

πŸ“‘ Take a look at the full article on our website to find out what current exercise research says about supersets and which type of superset helps you make the most gains!

LINK TO ARTICLE BELOW AND IN IG BIO
https://www.fitbysci.com/articles/not-all-supersets-are-created-equal

08/03/2020

MEN AND WOMEN TRAINING DIFFERENCES PART 3 - METABOLISM AND BODY COMPOSITION

πŸ“› This week’s RR will conclude our series regarding the training differences between men and women
⏹ We’ve already covered differences in fatigue, recovery, and strength gains. This week we will cover differences in body composition and metabolism
β­• In regards to body fat percentages, women average higher than men. However, the significant differences in body fat between genders involve what kind of fat and where it is stored. Women have more subcutaneous fat while men have more visceral fat. Based on this, you will typically see women with more pear-shaped bodies and men with more apple-shaped bodies
βœ…Additionally, women have the added benefit of being more insulin sensitive due to subcutaneous fat’s role in improving insulin sensitivity and glucose uptake. Individuals with poor insulin sensitivity may develop Type II Diabetes if left poorly managed over a long period of time
πŸ”°Another key difference is the amount of estrogen that women have (up to 9x as much compared to men). Estrogen has many key roles in aiding metabolism such as:
β–ͺ️ increase glucose uptake by muscles
β–ͺ️ improve muscle repair
β–ͺ️ decrease muscle breakdown
⬆️ These benefits of estrogen allow women to handle greater workout volumes and recover faster than males
βž• We have some additional graphics that go more into detail regarding metabolic differences between males and females - courtesy of Greg Nuckols

πŸ™Œ CLIENT TESTIMONIAL πŸ™ŒOur team at FitBySci has worked with clients of different fitness levels. Our individualized coach...
07/30/2020

πŸ™Œ CLIENT TESTIMONIAL πŸ™Œ

Our team at FitBySci has worked with clients of different fitness levels. Our individualized coaching programs build a foundation around your starting ability and we work from there. As time goes on, we make adjustments to make sure that your workouts are just right.πŸ‘

The thing with coaching is that each and every client is DIFFERENT. Something that works for one person may not work for another. That's why you can't give every single person the SAME EXACT program. That's just not going to work.πŸ™…β€β™‚οΈ

Coaching should be catered to the individual. Coaches should be working with the individual. Period.πŸ’―

That's why our programming works. We listen to your needs, to your wants, to your goals. We give you the RIGHT tools to succeed.

πŸ‘‰Take for example one of our previous clients Anu. She is a fit, working mom who has tons of experience exercising. On top of that she had ongoing shoulder pain/instability. Our focus with her programming was making sure her workouts were challenging while at the same time developing strength and stability in her weakened shoulder. Anu was able to follow our program perfectly and she got amazing results! πŸ’ͺ

Here's what she has to say:
"I love the personalized workout built for me to meet my fitness goals. I had been working out for a while, but this program challenged me, motivated me, and produced results! I saw improved muscle definition and improved strength, and the 6-week program helped me build a routine that I have continued to maintain even after the program ended. The macro diet was easy to follow using MyFitnessPal for tracking. I would highly recommend this program!"

If you want to make a change in your life, reach out to us and we can help you!

Sign up at our website below⬇️
www.fitbysci.com

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