1. mid 19th century: from hyper- ‘beyond, exceeding’ + Greek -trophia ‘nourishment.’

2. Happens mainly because of a perfect balance of proper nutrition and training.

3. The goldilocks zone for hypertrophy is between 8 to 12 reps, or between 30 and 70 seconds of work.

4. However, you can train all you want, if nutrition is not up to par, it will catch up sooner or later.

5. The same applies if you under eat, and sometimes, eat so well, that hypertrophy will not happen since you need some type of caloric surplus to gain size.

6. Beginners gain more easily than the advanced trainees.

7. If you can’t work hard, it will be hard to gain size.

7.1 When we say size, it is muscle gains, not just bulking size, as in mostly fat mass and little muscle gains.

8. Does strength equal size? No. Enter the land of diminishing returns. Taking a squat from 150lbs to 300 will make you gain size in your legs, but from 300lbs to 400lbs, you won’t see much. Go back and read point #6.

8.1 To get bigger though, you need to get stronger. It’s complicated…

9. Does genetics make a difference? Oh yes. Although the process of hypertrophy is the same for each and every one of us, the results will vary. Testosterone, bone structure and muscle insertions define the boundaries of muscle growth.

10. A range of stimuli can increase the volume of muscle cells. These changes occur as an adaptive response that serves to increase the ability to generate force or resist fatigue in anaerobic conditions. (Wikipedia)

11. Did the Zoo call you today?

No.. why?

Well they called me and said they wanted their Pythons back.

12. The opposite of hypertrophy is Atrophy, a decrease in muscle size from a lack of use of muscles. FYI

13. You need variety. Changing your routine every 4-6 weeks is recommended.

14. Progressive overload is necessary to gain muscle size and strength. A workout that uses the same weights as the previous one is a workout wasted.

15. How many muscleheads does it take to change a light bulb?

It takes 3; one to change it and two others to stand around saying: “your shoulders are sick bro”

16. Wear a belt at all times. You never know who’s triceps kickback you’ll have to spot.

17. In the gym, it’s all about the angles – bench and body angles, arm angles, and selfie angles. If you must sacrifice, ensure it’s never the first two.

18. Ladies, lifting weights won’t make you bulky, cupcakes will. Lift weights, eat properly for a few months and watch the magic happen. In fact, woman have to train significantly harder to obtain a small amount of muscles. Man have the testosterone advantage, not so much for woman.

19. Text book hypertrophy protocols, as in point #3 is fine, but not limited to. I’ve had sets that lasts more than 2 minutes on the leg press (nauseating) for hypertrophy purposes. I’ve had guys gain a fair amount of muscle mass on strength protocols. Bottom line is, gaining muscle is not only about lifting, it is also about frequency, resting, nutrition, periodization, etc.

20. Bottom line is, gaining muscle is not only about lifting, it is also about frequency, resting, nutrition, periodization, etc.

Coach Eric

This won’t be another ‘’how to count calories’’ or a ‘’required protein’’ nutrition and restriction article. This isn’t a pro caveman or a vegan bashing article. To each their own. Finding your path and a nutrition style that fits your ideal is always better than educating your friends on low fat diets while sipping on a moka soya latte.

Yes, all macros are important, protein are a must, too much carbs, not that much. Most of you know all this, at least, the basics.

But we have a huge problem now.

Stress and anxiety are at a major high for a great percentage of the population. Because of this virus, some have lost their jobs, others their life savings trying to save their business. If you are not part of the unlucky ones, you probably know people who are. You might be stuck working at home, with the kids running around. Some have to deal with an already precarious relationship at home, now, they have to be around bad energy 24/7.

The point is, there is a lot going on. You turn on the TV, it’s there. You talk to friends, they have an opinion or concerns. This takes a toll on everyone.

I still hear my parents say ‘’I told you so!!’’ more time than I can remember and all I can say is that they were right.

Get to bed early! Don’t eat this crap or don’t do those faces because you’ll stay stuck like this!

A part from the last one, they were right. With all the fake news and useless informations roaming around daily across the net or the news, who or what the hell are we going to believe. If you read well you will easily smell the fishing newsflash looking for the gullible and easy to fool.

Unfortunately, in sells and the media, in general, fear sells. 20 years ago, I didn’t worry about the sun and getting skin cancer or play dodge ball without getting killed or think about that one person who was going to get picked last and the impact it will have on the rest of his life. I felt like taking naps? Great! It wasn’t a sign of laziness or some type of condition with a name attached to it to make it easier for doctors to diagnose and prescribe.

I started lifting weights at 12 years old, when my parents bought my first Joe Weider bench and barbell kit with plastic covered cement plates. I ate protein at every single meal for the last 30 years and I never became a monster because of it, and I’m still alive.

Believe it or not, it is way harder to gain lean muscle mass than it is to lose fat. I know most of the girls, and some guys, who will read this will probably surprised as hell, but it is a fact. Those who believe that they have the ability to gain muscle at an incredible rate are purely delusional or have some crazy gene mutation[i], and before you think that you might, no, you don’t.

People don’t seem to grasp the reality of how hard it is to gain muscle, especially to maintain it. Yes, steroids and magazines don’t help since people connect lifting weights with big muscles because of the message that those magazines are putting out there. If only people knew that in order to get a reasonable amount of muscle, all the conditions have to be met, such as the right amount of muscle stimuli, as much as the rest that comes with it. The same goes for nutrition. Nutrient timing and quantity is of the utmost importance. It also has to match caloric demands, every day, for a few months. That’s only a small part of it. Digestion is as important than how much you can ingest. Than you have to think about anything that can affect digestion, recuperation, etc. It’s really not as easy as it looks.  Maintaining those gains is a full time job in itself.

You can’t control everything, but for what you can, do the best of your ability and you’ll keep results coming. Here are a few easy and not so easy tips to follow to help you in your quest to keep the muscle gains coming.

Si l’on se fie aux média sociaux, perdre du poids est très facile, vraiment pas dispendieux et tout les entraineurs ont la solution exacte pour vous. Si c’était le cas, Beaucoup plus de personnes auraient avec des abdos.

Pourtant, la quantité d’information transmise par le web est incroyable, le seule problème, à qui devrait-on faire confiance? Un peu tout le monde, et pas autant. Le problème de l’information est comment elle est interprété. C’est malheureusement comme le jeu du téléphone. Un de vos amis vous dit qu’il a entendu dire qu’une pomme par jour est bonne pour la santé, alors vous en mangerez 4, pour être sur que vous êtes en bonne santé, et de plus, vous en parlez à tous et à toutes, mais vous faites une des plus grandes erreurs.

Les aliments des uns peuvent être le poison des autres.

S’attendre aux mêmes résultats que quelqu’un d’autres en suivant le même plan est une grande perte de temps. Il a été démontré que le même plan ne peut fonctionner sur des jumeaux identiques. Dites-vous aussi que le même plan, aussi bon qu’il soit, ne pourra jamais fonctionner deux fois de la même façon.

Plusieurs facteurs influence un plan, que ce soit nutritionnel ou de conditionnement physique.

–La génétique.

Ce n’est tellement pas une excuse, mais certaines personnes ont des prédispositions qui ne faut pas négliger. Que ce soit du à une malabsorption de nutriments ou une condition métabolique quel qu’onques, il faut personnaliser l’approche le plus possible pour maximiser les résultats.

Ce qui vous apprendrez

-Que vous pouvez perdre du poids et gagnez du gras en même temps et vice versa. (Vous avez relu une deuxième fois hein?)

-Perdre du poids n’est et ne sera jamais une science exacte.

-Si vous prenez les mêmes poids que votre dernier entrainement, vous venez de perdre votre temps.

-Vous ne voulez pas ‘’trop’’ de muscle? Vous ne voulez pas être ‘’trop fort’’? Vous ne perdrez jamais de poids et vous n’avancerez pas très loin.

Toute la vérité, rien que la vérité, et comment ne pas manquer son coup lorsque vous voulez perdre du poids.

1. Si vous venez de commencez, en entrainement, vous allez être agréablement surpris de la rapidité de vos résultats. Habituellement, 10-15lbs assez facilement dans les premières semaines. Par contre, tenez-vous bien, ça va être une méchante aventure.

2. La vérité est celle-ci, si vous êtes un ou une vierge de l’entrainement, votre corps sera comme une éponge. Une capacité d’apprentissage incroyable, qui vous fera croire que tout est possible.

3. La lune de miel ne durera que quelques semaines. Les choses vont bientôt devenir beaucoup plus compliqués.

4. Vous pouvez perdre du poids, sans perdre de gras.

5. Vous pouvez rester au même poids en gagnant de la masse musculaire.

6. Vous pouvez prendre du poids et perdre du gras.

What you will learn

– You can lose weight and gain fat at the same time and vice versa. (you re-read it again hein?)

– Losing weight is not and will never be an exact science.

– You are wasting time if you use the same weights as your last workouts.

– You don’t want muscles? You don’t want to be ‘’too strong’’? You will never lose weight and you probably wont go very far.

Nothing but the truth facts and fitness fallacies and how not to make and repeat the same mistakes when you want to lose weight.

1. If you are in the beginning process of better health and losing weight, you will be pleasantly surprised at how fast the weight can come down. An average of 10lbs in the first few weeks but hang on, the ride will be full of ups and downs after that.

2. If you are a weight lifting virgin, your body will often react very fast in the beginning as well, seeing muscles and shapes fairly fast. You will think that anything is possible, almost too easy.

3. This honeymoon phase will only last a few weeks. Things will only get more complex from here.

4. You can lose weight without losing fat.

5. You can stay at the same weight while losing fat and gaining lean muscle mass.

6. You can gain weight while losing fat.