So lets take this program and apply it to John (or Jane) Doe and see what happens physiologically in response to these bouts of weight training. This is a type of programming that would serve to build muscle and strength (no pun intended) and be sort of a middle-of-the-road approach in terms of activating different muscle fibers. a weight that challenges the individual but does not incur failure on the last rep) weight training 3-4 times per week. 2-3 sets of 6-12 reps per exercise), moderate intensity (e.g.
(2) As noted earlier, someone training for pure strength purposes (such as a powerlifter) will likely have a different approach to training than a physique competitor looking to build more muscle (this will be further addressed later in the guide to keep this portion as a general overview of our body’s physiological response to weight training).įor this instance, we will approach this in a manner that assumes the trainee is performing moderate volume (e.g. volume, intensity, frequency, etc) elicit different physiological responses.
This can be tricky to summarize since there is a vast array of research showing that different training variables (i.e. Prior to discussing the nutritional side of things, its prudent to have a fundamental understanding of what happens physiologically to our bodies during bouts of resistance/weight training. Part I - What Happens to the Body During Resistance Training At the end of the day if one can’t apply a protocol to their life (whether it’s optimal or not) then it’s a moot point. Even if a certain extreme protocol is optimal, more often then not, it’s impractical. The goal should be to find what’s optimal, but more importantly, what’s practical for each individual. If someone reads a study that barbell curls are more efficient than dumbbell curls for bicep stimulation, it often gets interpreted as, “Dumbbell curls are a useless biceps exercise.” This all-or-none way of thinking just imposes limitations and restrictions on you.
#Get it done nutrition guide skin#
There is more than one way to skin a cat we are an adaptive species and our nutritional habits are no exception.īefore we move on, another point to consider is that people tend to migrate towards the extremes in the world of exercise and nutrition. Some individuals may follow an “ intermittent fasting” type of eating pattern and achieve great results, and some may eat every 2-3 hours (read: like a “bro”) and do just as well. Some people get great results by limiting their carbohydrate intake, while others can flourish on a higher-carbohydrate intake while keeping fat intake a bit lower. That being said, the variables previously mentioned are what make nutrition a field of great diversity and ongoing research, as many approaches are plausible. It may seem intuitive, but this just reinforces the point that variables must be considered when optimizing one’s diet. Obviously a young, 230lb male bodybuilder looking to add mountains of muscle to his frame will have different nutrient requirements than a 40-year old, 130lb soccer mom prepping for a marathon. Moreover, it would be foolish to disregard the goal(s) and form(s) of physical activity that the individual in question is nourishing their body for. caloric intake, activity level, etc.) characteristics contribute to how we tolerate and utilize certain nutrients. metabolic rate, endocrine functions, immune response, etc.) and extrinsic (e.g.
#Get it done nutrition guide trial#
The conundrum with giving precise nutrition advice to a broad demographic is that it’s a field that requires personalization and often trial and error to find what is optimal (and practical) for the individual in question. With so many different nutritional theories out there, many people find themselves with the cumbersome task of deciphering facts from fiction it’s not a black and white topic like many people make it out to be. Nutrition is not a one-size-fits-all topic. This guide serves as an adjunct to the Peri-Workout Supplementation Guide.
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