Weightology

Weightology Research Review April 2020

James Krieger — Fri, 17 Apr 2020 12:35:06 +0000

Need something to read while at home? The April issue of the Weightology Research Review is up!⁠

This issue has a nice balance of hypertrophy-related and fat loss-related content.⁠

Here's the table of contents for this issue:

Keto for trained women
Sarcoplasmic vs. myofibrillar hypertrophy: another piece in the puzzle
Velocity loss as a tool for gauging how close to train to failure
Do diet drinks make you crave more sweets? (A two-parter)
Variable-resistance vs. traditional machines for hypertrophy (another two-parter)
Why it's tough to build muscle while you're losing fat

Whether you're trying to build muscle, lose fat, compete in physique shows, or help your clients lose weight and get fit, there's something in this issue for everyone.⁠

Subscribers get an interactive, mobile-friendly, color PDF each month, and access to an archive of nearly 300 video and written research reviews, evidence-based guides, and Q&As.⁠

Want to see more? Click here to subscribe!

Want to see some example content? Click here!

Already a member? Log in here.

Just Released: The Frequency Bible [FREE]

James Krieger — Mon, 06 Apr 2020 18:58:23 +0000

Next to “How many sets should I do?”, one of the most common questions by people looking to maximize muscle hypertrophy is, "How often should I train each muscle group?"

Well, I have the answer for you, and it’s FREE to read in Training Frequency for Hypertrophy: The Evidence-Based Bible.

This piece used to be only available to my Research Review subscribers, but now I’m giving it to you ABSOLUTELY FREE.

In this 11,000+ word bible, you’ll learn everything you need to know on just how often you need to train each muscle group to maximize your gains. I go over all of the factors related to the optimal frequency, from recovery of strength and muscle damage to studies on muscle size.

Click here to read the Frequency Bible, and share it with your friends.

May the Growth be With You,

James

UPDATED VOLUME BIBLE!

James Krieger — Thu, 26 Mar 2020 17:21:12 +0000

Stuck at home because of COVID19? I’ve made some massive updates to the Volume Bible for you to read during your downtime!

Science is all about updating your conclusions as you get more data. There’s been a lot of hypertrophy research come out recently, so I’ve updated the article to reflect this. While the general overarching conclusions haven’t changed much, some of the details have changed significantly. The new information will help you design even better programs for getting as jacked as possible.

Click here to read it.

Introducing Fit Pro Financial

James Krieger — Tue, 24 Mar 2020 18:56:41 +0000

The spread of COVID19 has made things difficult financially for everyone around the world.

Fitness professionals can be especially vulnerable to this due to the closures of gyms and loss of clients. It's tough enough as it is to be a fitpro sometimes. Many fitpros are independent contractors without retirement benefits or other perks that can sometimes come when working for big corporations. Some may lack the knowledge of things ranging from how to budget and manage debt to how to invest and save for retirement.

My friend Chad Landers and I are putting together a website dedicated to helping fitness professionals get their finances in order and to help them invest for the future. Go here to FitProFinancial to learn more and sign up for our email list so you can learn when the doors open.

Weightology Research Review March 2020

James Krieger — Sun, 22 Mar 2020 18:26:59 +0000

The March 2020 issue of the Weightology Research Review is now online!

I'm sure a lot of you are confined to your homes due to COVID19. Here's some great reading material for you to digest during your downtime.

There's been a lot of hypertrophy-related research published recently, and that's reflected in this issue. There's also a review on refeeds for muscle retention during fat loss, as well as a review of some classic research on the primary drivers of obesity.

Here's the table of contents for this issue:

Which training variables are most important to growth?
Training volume: individualization is key
Compound versus iso movements: both are better than one
Tempo: how much does it really matter?
Exercise order and hypertrophy
Refeeds for retaining muscle?
Triceps training: pressing isn't enough
Obesity: more food than fitness

Whether you're trying to build muscle, lose fat, compete in physique shows, or help your clients lose weight and get fit, there's something in this issue for everyone.⁠

Subscribers get an interactive, mobile-friendly, color PDF each month, and access to an archive of nearly 300 video and written research reviews, evidence-based guides, and Q&As.⁠

Want to see more? Click here to subscribe!

Want to see some example content? Click here!

Already a member? Log in here.

Weightology Research Review February 2020

James Krieger — Sat, 22 Feb 2020 13:59:02 +0000

The February 2020 issue of the Weightology Research Review is now online!

LOTS of stuff on getting jacked or lean in this issue! Whether you're a serious physique athlete trying to build muscle or get lean, or just someone trying to lose weight, there's something in it for you.

Here's the table of contents for this issue.

Chasing the pump: can it help you build muscle?
Set volume, dose-response curves, and rest intervals: beyond the Volume Bible
More volume or not? So many studies, so much confusion!
Does flexing between sets enhance your gains?
Can reducing portion sizes help you eat less? Part II
Exercise and NEAT: It's not just about burning calories
Small vs. moderate deficits for fat loss
Food processing & calorie intake: what's the mechanism?

Whether you're trying to build muscle, lose fat, compete in physique shows, or help your clients lose weight and get fit, there's something in this issue for everyone.⁠

Subscribers get an interactive, mobile-friendly, color PDF each month, and access to an archive of nearly 300 video and written research reviews, evidence-based guides, and Q&As.⁠

Want to see more? Click here to subscribe!

Want to see some example content? Click here!

Already a member? Log in here.

Important Survey for Online Coaching Clients

James Krieger — Sun, 26 Jan 2020 13:58:52 +0000

Online coaching has been around for a long time now, yet there is essentially no published research on the topic. My friend Dr. Brandon Robertss at the University of Alabama at Birmingham and his colleague Dr. Siegele at the University of North Carolina at Pembroke have developed a survey for online coaching clients. We would absolutely love it if you could complete this survey and share it with other online coaching clients so we can get a better idea of the online training landscape.

The survey should only take a few minutes of your time:

https://uncp.co1.qualtrics.com/jfe/form/SV_dh8wREJZgldDG73

How to Use Weighted Apparel During Contest Prep

James Krieger — Wed, 22 Jan 2020 19:42:50 +0000

I recently embarked on an experiment with my coaching client, Eric Lee Salazar.

He wore a weighted vest and other weighted apparel throughout his prep. The results were phenomenal.

He won his IFBB pro card while getting the leanest he had ever been. He also commented on how it was the easiest prep he ever had. He didn’t have the problems with binges and extreme food focus that competitors often have.

If you’ve coached someone or prepped for a show yourself, you know that contest prep is EXTREMELY difficult.

Trying to get to such low body fat is NOT easy.

Your body will fight you tooth and nail every step of the way. You’re hungry and you feel like crap. Thus, anything that can make the process better can be extremely useful.

So why did the weighted vest work so well, and how can you use it for your own prep?

I’ve got the answers for you – completely FREE in “The Use of Weighted Apparel During Contest Prep: The Science and Practical Application.”

This article used to be exclusive to my Research Review subscribers…but I want you to read it too.

You get a complete view of the science behind why weighted apparel can help you in your contest prep, and how to effectively use it. You won’t find an article like this anywhere else.

Check out the article here, and feel free to share it with your friends.

May the Shred Be With You,

James

P.S. If you like the article, it's just a taste of what you get with my Research Review. You get all the latest information summarized at your fingertips, so you can coach and train your best.

Two New Podcast Appearances: Diet Breaks, Weighted Vests, BFR Training, Coaching, Genetics, and More

James Krieger — Sat, 18 Jan 2020 23:21:25 +0000

I was recently a guest on two different podcasts. Check out my discussions with Steve Hall on diet breaks, weighted vests, and BFR training here:

Check out my discussions with Eric Lee Salazar and Dave Maconi on weighted vests, coaching, and genetics here:

Weightology Research Review January 2020

James Krieger — Thu, 09 Jan 2020 23:34:25 +0000

The January 2020 issue of the Weightology Research Review is now online!⁠

If you want to get jacked, this is THE issue you'll want to read.⁠

Here's the table of contents for this issue:

Volume or training to failure: which is more important to building muscle?
Does plate size impact calorie intake?
Training to failure: the load matters!
Muscle confusion: more psychological than physiological
More volume = more muscle? It may depend on the training structure!
Highly palatable foods: we know them when we see them...or do we?
NEAT reduction: a matter of efficiency
Breakfast: metabolism booster or buster?

There's been a number of recent studies on training volume and training to failure, and I cover them all. In one of the reviews, I go over the recent Brigatto study, just what it means for you in terms of training volume, and how it fits in with all the other volume research. In two other reviews, I cover training to failure and just when you should and shouldn't. Finally, I cover a recent study on "muscle confusion" and whether there's any benefit or detriment to it.⁠

I round things out with reviews on plate size and calorie consumption, objective identification of hyperpalatable foods, NEAT and muscle efficiency, and breakfast and metabolism.⁠

Here's a visual snapshot of some of the content:

Whether you're trying to build muscle, lose fat, compete in physique shows, or help your clients lose weight and get fit, there's something in this issue for everyone.⁠

Subscribers get an interactive, mobile-friendly, color PDF each month, and access to an archive of nearly 300 video and written research reviews, evidence-based guides, and Q&As.⁠

Want to see more? Click here to subscribe!

Want to see some example content? Click here!

Already a member? Log in here.