After the amazing feedback on the Calves Growth Training article, and an important amount of readers asking for a similar article on forearms, here you have a sure way to make your forearms grow. I’m not going to give a detailed anatomical explanation of the muscles of the forearm because ...

Guest blog by Designs for Sport What are Cellular Senescence and Adrenal Health? Cellular senescence refers to a process in which certain cells, after becoming stressed or damaged, undergo a series of harmful changes. Cells may become senescent as a result of many variabilities, including misfolded proteins, DNA damage, replicative ...

Glycine the smallest amino acid, is also non-essential, and as in the case of glutamine, there are situations that increase the body’s need for this amino acid and those include acute emotional or physiological stress, recovering from physical trauma, and hyperglycemia.   In a previous article, I wrote Why I ...

Guest blog by Designs for Sport Trace elements, such as zinc, chromium, and manganese, are critical to many processes within the human body. They can act as cofactors for enzymatic reactions, assist in cell signaling, help stabilize cellular structures and more. Trace elements also play an important role in healthy ...

As strength coaches or personal trainers, we are normally givers, and in many cases, it becomes challenging to receive. As in any aspect of life, there must be a balance, and a good way to do it is to invest in yourself.   By investing in yourself I’m not talking ...

Guest blog by Designs for Sports An adequate amount of dietary protein is necessary for the body to function properly and maintain cellular health. Protein is the major functional and structural component of every human cell. Dietary proteins are comprised of individual amino acids that act as building blocks and ...

Glutamine is a very underrated conditionally essential amino acid, but it has an impressive host of benefits, especially in our field, that I will highlight in this article. Why I Love Glutamine   Glutamine is the most abundant amino acid in the blood, and our cells can actually produce it. ...

L-carnitine L-carnitine is an amino acid derivative found in most tissues in the human body. It is considered a conditionally essential nutrient in situations where intracellular levels are low. This can be due to certain genetic conditions, mitochondrial dysfunction, diabetes, the aging process, and high-intensity exercise. The carnitine shuttle is ...

In this article, you will learn one of the most effective ways to give your calves noticeable growth through a specific training program.   Before getting into the program, a brief anatomy description of the calves is provided, including information about the soleus and gastrocnemius muscles. The training program is ...

Guest blog by Designs for Sport Creatine is an amino acid synthesized in the body and obtained through dietary sources. It plays a key role in cellular energy production. In research, creatine has been shown to support athletic performance and muscular health. Recent studies indicate it may also support the ...

Sleep is not a luxury; it is a human necessity and invaluable to one's health. In fact, one of the oldest forms of torture is to prevent people from sleeping. During sleep, our bodies perform most of the processes of repair, construction, growth, detoxification, and cleaning. Some scientists believe that ...

Guest blog by Designs for Sport How Whey Protein Can Improve Athletic Performance and Promote Muscle Recovery Exercise and regular physical activity are the primary means of enhancing physical fitness, which plays a critical role in overall health and wellness. However, exercise alone is not sufficient to yield the positive ...

The concept of varying the resistance during repetition is not new and you can even evidence it in old pictures of the iron game, where you can see chains as a means of resistance. Nowadays new tools have been developed, but the concept is still the same.   The Concept ...

Guest blog by Designs for Spot Gut flora refers to the gastrointestinal (GI) microbiome, which has been shown to support neurological health, gastrointestinal function, a healthy response to inflammation, and many other aspects of human health. Recent research has shown that certain botanicals may support a healthy gut microbiome. Berberine ...

In part 1 of this article, I discussed the importance of proper evaluation and diagnosis of cholesterol issues and explored the main causes of dyslipidemia. In part 2, we will delve into effective strategies for correcting abnormal levels of blood lipids.   Nutrition and Dyslipidemia I also mentioned that for ...

The consumption of a nutrient-dense diet ensures that the body receives essential vitamins, minerals, phytonutrients, and beneficial compounds it needs for optimal functioning. Unfortunately, Western-style diets, primarily composed of energy-dense, ultra-processed foods, often lack vital nutrients and are associated with chronic health conditions. However, by incorporating organ meats into a ...

Understanding Cholesterol: Debunking Myths and Clarifying the Facts   Cholesterol has been demonized as a human killer and the lab results are capable of creating panic in a large percentage of the population, including medical doctors. But should that be the case?   I’d like to start by saying that ...

Guest blog by Designs for Sport Creatine is among the most popular ergogenic aids for sports and exercise. As a nitrogenous organic compound, 95 percent of which is stored in the muscle, it is proposed that large doses of creatine can enhance athletic performance by delaying muscle fatigue, particularly during ...

There is a considerable debate around this concept, and it not only goes about what should be included but also about the name itself.   Let's start with the name. In many circles, the given name is "cheat meal" and all the possible associations to "cheat", which I'm totally against ...

Guest blog by Designs for Sport Melatonin is known for its role in regulating the sleep–wake cycle, but it has additional roles in the body including the support of antioxidant status and a healthy inflammatory response. It also may play a role in maintaining a balanced gut microbiota. Many of ...

Overtraining is considered an enemy of performance, health, and wellbeing. But is it always such a bad thing, in every single case? I want to start with a phrase that I learned from my late mentor that says “fatigue masks fitness”, and that encloses what I’m about to talk about ...