Truth Not Trends

This week we talk about the difference between High-intensity training (HIT) and High Intensity Interval Training (HIIT).

High-intensity training (HIT) is a form of strength training popularized in the 1970s by Arthur Jones, the founder of Nautilus. The training focuses on performing high quality weight training repetitions to the point of momentary muscular failure. The fundamental principles of high-intensity training (HIT) are that exercise must be very intense, but workouts should be relatively brief and infrequent.

Fartlek, which means "speed play" was developed in 1930 for the Swedish cross country racing teams. As the name implies, it differs from traditional interval training in that it is unstructured; intensity and/or speed varies, as the athlete wishes. One component of Fartlek training is that it used a faster-than-race pace and concentrated on both speed and endurance training.

More structured Interval training was first introduced in the 1950s as a higher intensity form called sprint interval training, which reached 100% maximum heart rate and was used to improve the performance of elite Olympic athletes.

Other terms that are used interchangeably with HIIT are Tabata and circuit training. Tabata is a form of HIIT that was created by Professor Izumi Tabata in 1996 involving Olympic speedskaters. His exercise intervals were extremely high intensity, followed by very brief rest periods.

In Episode #106 we dug into the International Journal Of Strength And Conditioning Position Paper: Resistance Training Recommendations To Maximize Hypertrophy In An Athletic Population.

This week, we take a deeper dive into muscle hypertrophy. We are joined by one of the researchers involved with that paper, our friend, Dr. James Fisher, PhD.

Dr. Fisher draws on his personal experiences as a fitness professional; strength and conditioning coach to amateur, professional, national and international athletes; GB wheelchair basketball coach at the London 2012 games; and published researcher and reviewer to deliver the theoretical and practical knowledge required for future progression of health, fitness and sporting success.

Fredrick Hahn has been instructing 9 to 90 year olds for over 20 years.

He instructs some of the most prominent business men, women, and celebrities in the world.

Since 1998 Fred has owned and operated SlowBurn Personal Training Studios located on the Upper West Side of Manhattan and in Montclair, N.J.

He is the co-author, along with Drs. Michael and Mary Dan Eades, of the best-selling fitness book The Slow Burn Fitness Revolution and is the author of Strong Kids, Healthy Kids.

Fred has appeared on numerous television and radio shows including NBC's The Today Show, CNN's The Biz, The 700 Club, WABC Morning Show, NBC Live at Five, Fox Five News, ABC Eyewitness News and many more.

The SlowBurn personal training method not only improves your muscular strength, but your flexibility, endurance, aerobic power and your metabolic rate. All in just 30 minutes a week.

This week we discuss the International Journal of Strength and Conditioning position paper titled: Resistance Training Recommendations To Maximize Hypertrophy In An Athletic Population.

Join us as we dig into the latest research on gaining muscle. We discuss recommendations on load, volume, frequency, rest intervals, exercise selection, and set end point.

What do geometry, p-adic analysis, logic, and the representation theory of algebraic groups have to do with building muscle? Tune in as we are joined by Khalid Bou-Rabee, associate professor of mathematics and inventor of the Harambe Strength System.

The Harambe System is a full gym that fits under your bed. It easily allows the user to perform traditional barbell exercises such as front squat, back squat, split squat, deadlift, trap deadlift, bench press, overhead press, shrugs, bent-over rows, curls, triceps extension, and chest flies. You name it, this system can do it.

Dave Durell has formerly worked as a strength and conditioning assistant with the Tampa Bay Buccaneers, a strength and conditioning consultant to the Jacksonville Jaguars, and the assistant strength and conditioning coach at Southeast Missouri State University.

He holds a master's degree in health fitness administration, is a master level personal trainer, and a licensed physical therapist assistant.

After turning 50, Dave started feeling the effects of age-related wear and tear on his body, just as many people do. Knowing he had to figure out how to change his own workouts to overcome these limitations, Dave called upon the knowledge and experience he had gained over 35+ years in personal training, athletic strength and conditioning, and physical therapy, and created the Stay Strong Forever program, a unique strength training system that is especially suited for those over 50.

Join us as we discuss the effects of age-related wear and tear on your body, how to deal with injuries from the past, as well as the best strategies and tactics to combat sarcopenia, a.k.a. age-related muscle loss.

This week we are joined by David DeSisto, owner and chief instructor at DeSisto Strength Training in San Francisco, CA. In the early nineties, David realized he had found his true passion and was destined to a life of helping people reach real well-being and health. He decided to seek out a more scientific, effective, and safer approach to building strong, healthy bodies.

Consequently, he was among the first to learn and provide a true SuperSlow® exercise environment in California.

Since those days, he has created the ZeroForce Exercise Protocol based upon the SuperSlow® training he received.

Join as we discuss how he assists his clients in adopting a lifestyle that promotes health and well-being through a sensible diet and proper, safe, and effective exercise.

This week our guest is board-certified family medicine physician Dr. Nick Nwabueze a.k.a. @thefittestdoc on Instagram.

Dr. Nick believes in helping people make significant health improvements through their nutrition and other lifestyle changes.

He is passionate about how diet and movement affect overall health. He feels that the healthiest patients are those who work together with their doctors to form a long-term plan for their health.

In this episode Dr. Nick shares his personal experience with various eating plans including paleo, keto, intermittent fasting and Whole30. We discuss the importance of whole foods consumption and calorie deficit if patients are trying to lose weight.

Part of the CrossFit community since 2011, Dr. Nick holds a CrossFit level 1 trainer certificate, which he uses to coach classes in his spare time. He loves CrossFit because there's an element of continuous learning.

You can never truly master anything but you can persistently become better and better.

This week we are pleased to announce that Taylor Jones has accepted the challenge of becoming an apprentice strength coach with us at TNT Strength Oakland.

TNT Strength is comprised of a team of highly motivated and disciplined fitness professionals. We are dedicated to the pursuit, acquisition, and application of current, reliable knowledge in the field of exercise science and related disciplines.

We take a synergistic approach to helping our clients achieve their health, aesthetic, and athletic goals. Combining all aspects of total fitness such as strength, endurance, and flexibility with sound nutrition, proper bio-mechanics, and recuperation, we help to create a whole that is greater then the sum of its parts.

Upon completion of our apprenticeship program, Taylor will be well-versed in current strength training and conditioning protocols and in the physiological mechanisms and principals underlying their application towards creating more effective individuals.

Please join us in welcoming Taylor Jones to the TNT Strength family.

This week, we are joined by our a special guest Patty Durell from Rock Solid Fitness, who stopped by to help us celebrate 100 episodes of our Truth Not Trends podcast. This episode is a fun one full of familiar voices and you're invited to our party.

In our milestone 100th episode we discuss the many challenges we have faced during the COVID-19 lock-down as well as the trials and tribulations of starting a brand new brick & mortar business during the midst of a global pandemic.

Learn all about just how we do things at our live, in-person studio in Oakland, California.