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Occlusion Training with BFR Straps – Blood Flow Restriction for Size & Recovery

A couple of weeks ago I was cleared by my surgeon to begin training “normally” again, ie: I can reintroduce my regular training program and exercises but using lighter loads. In addition to my regular full body training program I will be performing additional isolation work for my arms, shoulders, and abs on my “off” days. In this article I’ll describe the training strategy I’m using for my arm isolation workouts: Blood Flow Restriction (BFR) training. BFR training is also referred to as occlusion training which involves wrapping your upper arm to restrict venous blood flow return (without impeding arterial blood flow into the muscle), which keeps the metabolic by-products of training pooled in the muscle longer (including growth factors such and anabolic metabolites like lactic acid, testosterone, IGF-1, GH, etc). This supports hypertrophy while using lighter weights, which is perfect for me at this point in my recovery. [...]

2020-06-06T17:04:50-04:00
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How to Warm Up Properly to Improve Performance & Avoid Injury

An effective warm up can improve your performance in your workout or sporting activity as well as prevent injuries. However, some common methods of warming up may actually increase risk of injury and reduce your strength and performance. For example, many people still perform passive stretches before working out, which can temporarily dampen the nervous system activation of the muscles you stretch and leave them weaker for a couple of hours. This not only reduces performance in your training session but can also lead to joint instability which increases risk of injury. Another popular way to warm up is to run on the treadmill or hop on the bike for a long, slow, low intensity cardio session before hitting the weights. While there may be some benefits to a brief cardiovascular warm up, there is no need to expend a significant amount of energy doing cardio before training. There are [...]

2020-06-08T16:39:49-04:00
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Slow the Hell Down! Fast vs Slow Velocity Training

We’ve all seen it … the gym rat swinging heavy dumbbells and calling it “bicep curls”; or rocking back and forth with the full stack on the lat pulldown; or bouncing a heavy bar off their chest on a bench press, pounding out some fast reps. There’s also those people who treat weight training like “cardio” – firing off dozens of reps at lightning speed with very light weight. What do they all have in common? Besides the fact that most of them are probably injured in some way, they are are all performing their resistance training at a fast tempo. Now I admit that I’m generalizing when I describe everyone who performs fast reps as “ego-lifters” with crappy form… there are many experienced lifters who practice decent exercise technique but train with a faster tempo. However, the point of this article is to question whether that is the optimal [...]

2020-06-08T17:06:15-04:00
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How to Fix your Feet – The Benefits of Barefoot

What if I told you that there is one neglected body part that you could strengthen which would lead to an increase in full body strength and mobility? It might not be what you expect. I’m talking about your FEET. If you suffer from foot, ankle, knee, low back pain, or related problems including shin splints, bunions, heel spurs, plantar fasciitis, ‘fallen’ arches, or Achilles tendonitis, then this article should be of particular interest to you. Your feet may be holding you back from becoming stronger. The feet are the body’s base of support. During exercise, sport, and most daily activities, force enters the body through your hands and feet, with the feet supporting the bulk of this workload. However, whereas most people understand the importance of grip training and how strong hands contribute to a strong upper body, our feet are often neglected. Most people just shove their feet [...]

2020-08-06T10:12:48-04:00
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8 Benefits of Strength Training For Women

I wish all the women who are afraid that lifting weights will “bulk them up” would show me their muscle-building secrets! I’ve been busting my ass for years to gain a few more pounds of muscle mass! Where does this fear come from? Certainly not from personal experience. Men and women need to approach their resistance training program with a similar intensity. Of course there will be small variations in each individual’s workout, but to get results both men and women need to participate in a challenging strength training program as part of their overall exercise plan. […]

2020-06-14T19:48:00-04:00
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Sciatica: Facts, Symptoms and Treatment

Are you suffering from sciatica? Know all about it here and find how to reduce your pain. Sciatica is defined as the pain caused in the lower extremity resulting from irritation of the sciatic nerve. The pain of sciatica is felt from the low back that is the lumbar area to behind the thigh and can radiate down below the knee. The root cause of this pain is irritation of sciatic nerve, which is the largest nerve in body. It begins from nerve roots in the lumbar spinal cord in the low back and extends through the buttock area to send nerve endings down the lower limb. 1.      Causes While sciatica is most commonly a result of a lumbar disc herniation directly pressing on the nerve, any cause of irritation or inflammation of the sciatic nerve can produce the symptoms of sciatica. This irritation of nerves because of an abnormal [...]

2020-06-14T19:56:58-04:00
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Will Crossfit Bring You Gains or Pains?

We’ve all heard the expression ” No Pain No Gain.” Unfortunately I’ve seen far too many people have more pain than gain as a result of this philosophy. Part of the problem with an overly aggressive approach to getting in shape is that once you are injured you will have set yourself back significantly. As an example, let’s look at the popular yet somewhat controversial group fitness cult craze called Crossfit. Those who argue in favor of Crossfit insist it is a fun, effective, and intense approach to fitness that delivers fast results. Many believe it is also a terrific way to train for overall “athleticism”. => CHECK OUT MY ARTICLE IN THE TORONTO SUN ON THIS TOPIC! However, Crossfit has also gained a reputation for delivering more than it’s fair share of injuries as well. Part of the reason for this is the explosive nature of many of the exercises [...]

2014-06-24T23:00:30-04:00
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Building a Bulletproof Body – (Injury Prevention)

My last few blog posts have focused on injury prevention and fixing sore joints and muscles, specifically feet / ankles, knees, lower back, shoulders, and neck. This post is a summary or culmination of each of those previous topics, which I am collectively entitling "Bulletproof Your Body". My hope is that this will serve as a convenient reference for those suffering from aches, pains, weakness, and / or injury. Let's start by outlining my fundamental approach to injury management: 1. Fix muscle imbalances by addressing your weak or inhibited muscles rather than trying to stretch out the tight ones. The key is to address the root cause, not just the symptom. This is why I suggest to avoid passive stretching, and instead to employ active stretching, isometric exercise, and corrective isolation exercises. Learn all about this in my recent blog post: => The Truth About Safe & Effective Stretching  2. [...]

2013-12-03T11:27:47-05:00
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How to Fix Your Shoulders

In our modern society, rounded forward posture is becoming more and more common. It seems that the more advanced technology becomes, the more sedentary we as humans become. Whereas physical activity used to be a natural part of our lives, now we need to schedule time to go to the gym to stay in shape. Many people spend most of their days sitting at a desk, in front of a computer, in a car, on the bus, or in front of a TV. No wonder we appear to be de-evolving!After spending so much time hunched over, the muscles in our mid-back between the shoulder blades tend to get weak and lengthened, while the muscles in the front of our body and around our neck become shortened and tight. This can lead to shoulder pain related to a/c joint impingement, tight upper traps, rotator cuff muscle imbalance, anterior delt irritation, and [...]

2022-03-22T21:15:24-04:00
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