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How long a workout should last is regularly debated. There are some people who say that workouts should be 45 minutes long and others who say that 3 hours is more aligned with what they need. Those who argue for shorter workouts, between 30 min-1 hour, usually reason that since cortisol increases after 1 hour of training and high intensity workouts do not require several hours to do, training efficiently for around 45 minutes is optimal for making gains….

Resistance bands are one of the best alternatives to weights for providing resistance during workouts. While weights are easy to use and effective for training, resistance bands have several advantages such as providing consistent tension and being easy to transport. If you workout at home or want to maintain you muscle while traveling, resistance bands are a cost-efficient tool for accomplishing those goals. One of the best areas that resistance bands can be used for is arm workouts. Isolating…

The best way to achieve anything is to set goals. In order to be successful, there needs to be order in how you decide what to pursue and how much time you give yourself to obtain it. Setting short-term weightlifting goals is a good way to stay on track with reachable deadlines. One of the best methods for setting obtainable goals is by using “SMART goals”- a system that categorizes the different elements of an objective so that you…

When people set fitness goals, they are often made in the context of time. By having deadlines attached to your goals, you will have more motivation and be able to track the progress you’re making better. Some common times that are used for setting goals are at 1 month, 3 months, 6 months, and 1 year. To make and hit your goals for these increments of time, it is important to have realistic expectations for what is possible to…

Along with using saunas, taking ice baths, and consuming protein, foam rolling is a very common method for decreasing muscle soreness, or DOMS, and speeding up the recovery process. The general theory behind foam rolling, also called self-myofascial release, is that by “rolling” out the muscle, you can release knots in the muscle that develop from training. These knots left to their own impede muscle growth and recovery, according to foam roller advocates, and they require due attention via…

Many weightlifters swear by the ritual of partaking in long sauna sessions following training. Sitting in a sauna after workouts is believed to increase growth hormone, flush out toxins, prevent protein aggregation, improve circulation, elevate neurogenesis, and slow aging. Saunas are also often used simply because they feel good. Just like warm baths and being outside under the sun, sitting in a sauna is a physically enjoyable experience. This feel-good sensation from being warm, according to studies, is caused…