Full Range Strength Blog

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

Nov 18, 2017

How Strength Training Builds Mental Health

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."

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Nov 18, 2017

Gain Weight With A Low-Carbohydrate Primal/Ancestral Diet

How to gain weight eating a low carbohydrate primal/ancestral diet.

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Nov 15, 2017

Why Barbells Are Better Than Machines

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...."

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Nov 15, 2017

Good Calories Bad Calories | Book Review

A review of Good Calories Bad Calories

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Oct 22, 2017

Demigod Body Project Food Diary 10-21-17

Oct 21, 2017

Doing 1-2 sets produces results equal to 3 or more sets

1-2 sets per upper body muscle group produces results equal to 3+ sets in untrained subjects. For trained subjects we lack data.

"The analysis suggests that, statistically, high set volumes (≥3) are not significantly better than low set volumes (<3) in regard to UBMH [upper body muscular hypertrophy] in untrained subjects. For trained subjects, the literature is lacking in well-designed studies comparing low and high training volumes, as well as analysing upper and lower body muscles separately. Therefore, it is not possible to conclude that high volume of sets offers better results than low volume of sets for UBMH, and vice versa."

Read the abstract by following the link below.

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Oct 19, 2017

Avoiding alcohol helps the heart beat better

More evidence of the poisonous effects of alcohol.

"The longer you refrain from drinking, the lower your risk of a common heart rhythm disorder.

"That's the message of a new long-range study examining alcohol use and atrial fibrillation, or Afib. This is when electrical impulses in the upper chambers of the heart are chaotic and cause an irregular heartbeat, which increases the risk of blood clots that can cause stroke or heart attacks."

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Oct 19, 2017

Intermittent fasting may help fight obesity

"Researchers have determined that up to 16 weeks of intermittent fasting without calorie counting can help fight obesity and metabolic diseases."

I highly recommend the ebook Eat Stop Eat if you want to get answers to all your questions about intermittent fasting and how to implement it. See link in right hand column.

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Oct 18, 2017

Demigod Body Project Food Diary 10-18-17

Oct 18, 2017

Demigod Body Project

The Demigod Body Project

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Oct 18, 2017

Prolonged fasting 're-boots' immune system

"Results of a new [2014] study on mice and a phase 1 trial of humans suggest that prolonged cycles of fasting - for 2-4 days at a time - not only protect against toxic effects of chemotherapy, but also trigger stem cell regeneration of new immune cells and clearing out of old, damaged cells.

"The study, by researchers from the University of Southern California (USC) in Los Angeles, and published in the journal Cell Stem Cell, is the first to show that a natural intervention can trigger regeneration of an organ or system through stem cells."

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Oct 18, 2017

Great Interview With Ted Naiman M.D.

How to Get Shredded With Intermittent Fasting, The Potential Benefits of Higher-Frequency HIT Workouts, and The Case for Not Eating Vegetables

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Oct 18, 2017

My First Day Training 1-Arm Wall Handstands

This clip shows my attempts at 1-arm wall handstands today. I was so focussed on the effort of supporting my body on one arm that I let my lower body get loose. Nevertheless briefly I got onto one hand on both right and left sides, 3 times on each side. Form and strength will improve with practice.

Oct 17, 2017

Meat Belly vs. Wheat Belly

Meat belly vs. wheat belly

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Oct 17, 2017

Mobility Progress Clips

Some clips from today's mobility training. Full report coming soon.