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You workout so you can develop more muscle, right? (Even if this is not the reason you say you workout it actually is--here me out.) Maximizing muscle development leads to increased strength, a toned body, more energy, stronger bones, better heart health, improved cardiovascular conditioning, greater functionality and flexibility.


Did I hit on a few reasons you workout!? If so, then muscle development is important to you. But I'm not here to talk about that today. I want to talk about one of the common [negative] side-effects of exercise and a healthier way to handle it.

Let me ask you two questions:

  1. When the pain sets in after training or other activities, do you reach for the Advil? Alleve? Or some other over the counter NSAID (nonsteroidal anti-inflammatory drug)?
  2. Does “the pain”—be it knee, shoulder, back, elbow, neck, head, or muscle—come around frequently?

If the answer to these questions is, yes, then you might be inhibiting your muscle development.


Research over the past 10+ years has shown that high-dosages of NSAID’s blunt hypertrophy in young trainees, while hypertrophy in the elderly is seemingly unaffected.

T...

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What if I told you doing one really simple thing just before and immediately after your workout could boost your lean mass gains by 70%. Would you sign up for that?

Don’t worry ladies, it doesn’t mean you’ll turn into the Incredible Hulk, but you might end up looking a little more like Wonder Woman.

Lean mass gains are what we should all be after. We should be taking every (safe) step possible to accumulate as much lean muscle mass as we can.


Aging naturally results in lean mass loss which ultimately affects our mobility and strength, and decreases our metabolism resulting in fat-gain and softening of body appearance.

If you can prevent all this destructive stuff from happening, why wouldn’t you?


With what I’m about to suggest you’re probably going to say I expect too much and how dare I ask that you do more than what you’re already doing. But, hear me out.

You’re already resistance training, which is action numero uno in...

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Your muscles are sore. As a consequence, you may even be a bit cranky over it. Your co-workers look at you weird as you waddle into work and gingerly take your seat. You can’t wait to tell your trainer (sarcastically) what superb job she did.

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Have you ever done a workout that left you unable to comfortably sit on the toilet the next day?

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The long held belief that, the burning sensation you feel in your muscles is due to lactic acid accumulation, is DEAD WRONG. Dead... like George Washington dead.

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Mike Lipowski

Who am I to deny you what you want? Last month I got such great response from the “technical” article I wrote that I decided to give you another one this month also! You’re welcome! Now try not to fall asleep. Or use this as means of falling asleep if you’re having trouble.

There’s variation. Then there’s periodization.

With the exception of those members just getting initiated into our training program we routinely change everyone’s routine every 2 weeks on average. We use a variety of training techniques in order to deliver our own special blend of high intensity workouts. And the workouts are staggered (periodized) in a specific way to help drive specific responses/results.

Let&r...

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Mike Lipowski

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