Welcome to the Full Range Strength Blog. Here I will share timely short articles and links covering all aspects of physical, nutritional, mental, moral, familial, tribal, and spiritual
How many sets per exercise for gaining strength and muscle mass? A scientific answer.
Just say no to State intervention in the fitness industry. The market has regulated itself so far and can continue to do so. That said, people should do their own due diligence before hiring any trainer or choosing to engage in any particular type of activity such as Crossfit. One should especially ask about injury risk/rates, primarily by looking at objective research or at minimum interviewing participants. Crossfitters for example appear to have a fairly high rate of injuries (20% of participants) due to the ballistic methods used which introduce unnecessarily high forces if your goal is fitness (rather than specific athletic achievements). http://journals.sagepub.com/doi/full/10.1177/2325967114531177
A responsible trainer should understand what causes injuries to occur, and be able to explain how he/she designs injury prevention into his programs. Ironically however, running and other "aerobic' activities viewed as "safer than weight training" by many doctors and lay people alike have much higher injury rates than proper strength training protocols because of the repetitive high impact forces involved in pounding the pavement and jumping around.
A nutrition assessment based on primal, ancestral, paleolithic criteria.
Nutrition and Physical Degeneration Book Review
Advantages of the high bar squat over the low bar squat.
How has my VLCHFHP carnivore diet evolved and affected my psoriasis over the past 6 months? Watch to find out.
"A new editorial published in the British Medical Journal (BMJ) implicates a high sugar diet in the development of heart complications, such as coronary heart disease (CHD), and heart attacks.
"For a long time, saturated fat in the diet was thought to cause heart disease. However, many recent associative studies suggest that there is much fgreater concern with sugar.
"Now this new editorial authored by two prominent figures of the low carb movement adds weight to the evidence that sugar can be toxic to the heart at high intakes, even in those without type 2 diabetes."
A baseline mobility assessment for strength training.
Mark Chidley, a licensed mental health professional, writes about how strength training has helped some of his patients regain mental and emotional toughness that they lost due to traumatic experiences.
"Since following the Starting Strength program starting in June of 2015, I’ve had some interesting connective experiences to my day-to-day work that led to further reflections I’d like to share here.
"First a word about myself and the context. I’m a 61-year-old licensed mental health counselor in private practice in Florida. I have an extensive athletic background, including track and field, wrestling, triathlon, and powerlifting. In my psychotherapy practice, I specialize in helping trauma survivors, seeing people both in my office and consulting at a local addiction recovery facility.
"Readers may already be familiar with the intense and debilitating symptoms of PTSD and trauma in general, either by having known someone with the disorder, or through the coverage these topics get in the news and special documentaries. What they may not fully appreciate are the more subtle symptoms that I would characterize as an impaired sense of personal efficacy or, to put it differently, a void where mental toughness should be. But first, let us get our heads around a few concepts."
How to gain weight eating a low carbohydrate primal/ancestral diet.
This is a must read article from Mark Rippetoe:
"When a man walks into a gym, he may be confused about where to spend his time — in the section full of gleaming, easy-to-figure-out machines, or over by the barbells, where he might be more intimidated both by how to use them, and the kind of guys who are gathered there.
"Let’s just clear it up right here: barbell training is the best way to train for strength. Bar none. Nothing else even comes close to the effectiveness of barbell squats, presses, deadlifts, and the Olympic lifts for the development of strength, power, and muscular size. The reason barbells are so very valuable is that they are the most ergonomically-friendly load-handling tool in existence – they allow very heavy weights to be gripped in the hands and moved directly over the center of the foot. Their extremely adjustable nature allows small increases in stress to be applied to the whole body over the full range of motion of all your major leverage systems; these small increases accumulate into amazing gains in size and strength for many uninterrupted years of progress...."