Article recommendations week #23 2020

The most interesting and valuable articles of week #23 2020.

Strength Training Articles

Jeff Nippard discussed How To Re-Build Muscle Fast After A Training Break, discussing how training adaptations work and a sample training program to re-build strength and size. Check it out

Life Hacker outlined The Only Five Exercises You Need At The Gym, the only exercises you need (as the title suggests) and how to put them into a comprehensive program.

Jeremy Ethier listed 3 Simple Steps How to Lose Fat And Gain Muscle at the Same Time, how to optimize your nutrition and training to gain muscle mass and simultaneously reduce body fat. Check it out

Robertson Training Systems discussed How and When to Use “Ramp” Days, why Ramp Days are important, what to put into a Ramp Day and what not. Check it out

Men’s Health explained why the elevated Pushup is superior to the Pushup on the knees in the article If You Want to Get Better at Pushups, Don’t Get on Your Knees.

Shrugged Collective outlined

• Grow Giant Glutes – Top 3 Single Leg Glute Building Exercises, the exercises plus technical execution, and common technical flaws. Check it out

• Core Strength Exercise You Are Not Doing: Good Mornings vs Romanian Deadlift, why these are great core exercises and why you should do them. Check it out

The Bar Bend listed

• 6 Ways to Modify Powerlifts When the Barbells Are All Taken, variations of the Squat and Bench Press without a barbell.
• 3 Exercises to Build Powerful and Strong Feet, why a powerful foot is important, the anatomy of the muscles of the feet, and exercises to train the foot.
• Overcoming Tough Training Days, strategies of elite lifters on overcoming tough training. Check it out

Bodybuilding.com outlined the benefits of resistance bands in the article How to Use Bands in Your Next Workout. Also, check out my article on accommodating resistance training that goes a bit deeper into the theory behind resistance bands.

Science For Sports asked Are cluster sets superior to traditional sets at eliciting a PAP response? Looking at a recent study on PAP (post-activation potentiation) on vertical jump height, including practical recommendations.

Running.com explained The dos and don’ts of stretching, not only applicable to runners.

Renaissance Periodization discussed the Overload Training Principles, what the Overload principle is, why it is important, and different examples of the principle. Check it out

Breaking Muscle shared John Assaraf On The Science Behind Your Thoughts, John Assaraf know from the movie the secret outlines the power of thoughts. I would advise to listen to it and take it with a grain of salt and scepticism, similarly to the movie the secret. Check it out

Nutrition Articles

Breaking Muscle described what Creatine is, the potential benefits of Creatine past improving performance, and how to use it in the article Creatine, Not Just For Men Or Muscle.

T-Nation shared The 5 Biggest Fat Loss Mistakes, the biggest mistake people make and a better approach to do it.

Bodybuilding.com explained how to Help Prevent Muscle Loss with Protein, Even When You Can’t Train, the role of protein, the protein synthesis explained, and the best protein sources.

Olympic Lifting Articles

Aleksey Torokhtiy discussed

• the Power Position, what the power position is, why it is important, not only for weightlifting, and common technical flaws people make.
• how to Snatch, the Snatch technique demonstrated in less than 2 mins. Check it out

Catalyst Athletics discussed Better Back Arch for the Snatch & Clean, why the arch is important, the limiting factors to a good arch and training exercises to improve the arch. Check it out

Squat Articles

Men’s Health explained How Squatting Deeper Can Lead to More Gains, looking at a study comparing squat depth and the influence on muscular gains.

Fitness Volt shared The High Bar vs Low Bar Squat Debate, the biomechanics between the low bar and the high bar squat, the best technique for you and some common questions and answers around the low bar and high bar squat.

The Bar Bend listed 14 Bodyweight Squat Variations You Should Add to Your Workouts, outlining different variations of the bodyweight squat including training recommendations.

Squat University outlined the Anterior Pelvic Tilt Fix, what the anterior tilt is, the reasons for the anterior tilt, and how to fix it. Check it out

Deadlift Articles

Elite FTS shared Expert Deadlift Tips For Max Effort With Dave Tate, the important components for max efforts and how to learn them all coupled with some training impressions and coaching cues. Check it out