Category Archives: Guest Blogs

Transform Your Physique: Mariah’s Story

strength

Today I want to share an exciting body transformation story with you. I knew that Mariah had been seeing great results with Get Glutes, but when I saw the recent pictures, my jaw dropped. Maybe you find yourself in a similar position. If you’re not happy with your physique, take the bull by the horns and do something about it, just like Mariah did. Below is an interview with Mariah – with questions by Mrs. Kellie Davis. Mariah, keep on kicking ass!

Mariah, everyone at GetGlutes is in awe of your transformation both inside and out. We are really excited to dive a little deeper into your story. Tell us a bit about your background. What was life like growing up for you as far your activities and nutrition?

read more

Change the Tune: Accommodation & Stagnation

Change the Tune: Accommodation & Stagnation
By Will Vatcher

Here’s what you need to know:

  • There is a delicate balance between the correct blend of specificity and the correct amount of variation to progress
  • You can continue to progress if you change your exercises regularly
  • A process of elimination is useful to discover where you are stuck

During the late 1960’s, a Soviet scientist named U. I. Ivanov performed and published results from an interesting experiment. Ivanov used three similar groups of people and had them perform strength training exercises twice a week for a period of three months.

  • Group 1 performed (concentric) dynamic weight exercises
  • Group 2 performed static strength exercises (isometric) with maximal tension
  • Group 3 performed yielding (eccentric) exercises using weights exceeding 10-40% of what they were capable of lifting in an ordinary (concentric) manner.

After the period was concluded, the results were very interesting. Compared to their previous personal performances:

  • Group 1 managed to lift on average 8.5 kg more in the squat and 5.5 kg more in the clean. They also managed to jump 3.7 cm higher and could pull with 14.6 kg more force in a back strength test.
  • Group 2 managed to lift on average 9.2 kg more in the squat and 12.7 kg more in the clean. They also managed to jump 5.4 cm lower than before the training period and pulled with 30.0 kg of increased force in a back strength test.
  • Group 3 managed to lift on average 15.0 kg more in the squat and 9.7 kg more in the clean. They also managed to jump 1.6 cm lower than before the training period and pulled with 19.1 kg more force in a back strength test.

What did and does this experiment reveal? The athletes tested strongest in the motor skills and tasks that were the most similar to the exercises they did in the experiment.

read more

Partial vs. Full Reps… or Both?

Partial vs. Full Reps…or Both?
By Menno Henselmans

A potentially game changing study has just been published. It may change how you perform your exercises forever. Or it may not. Let’s have a look.

The study titled “the efficacy of incorporating partial squats in maximal strength training” is about combining partial and full reps in your training. The debate on whether training with a partial range of motion (ROM) has any benefits compared to training with a full ROM has been going on for decades.

One reason many people have trouble understanding the effects of ROM is because they think ROM is equal to the distance a weight or body part travels. It’s not. ROM is equal to the amount of degrees a joint flexes. Look at the illustration of elbow flexion ROM below.

read more

The Unexpected Flaw of the Paleo Diet Philosophy

By Eirik Garnas www.OrganicFitness.com

Are we returning to our ancient ancestors way of eating? Internet search trends and the enormous traction the caveman diet has gained over the last decade (especially the last couple of years) might suggest so. The paleo diet was the most googled diet of 2013, and many strength trainees, athletes, fitness enthusiasts, and even housewives and folks who previously weren’t especially interested in nutrition and health now swear by the paleo diet as a way to build a strong, fit, and healthy body.

However, not everyone has jumped on the bandwagon; with the amount of mainstream attention and popularity of the paleo diet, criticism and controversy are also inevitable. This surge in negative press and articles out to debunk the paleo diet has been especially apparent over the last couple of months, and it even seems that we’re heading to a place where it’s cool to lash out against the very idea of eating like our hunter-gatherer ancestors. This criticism probably stems from the fact that the paleo diet goes against most conventional dietary wisdom, and that most people aren’t ready to give up grains, milk, and other common staple foods in the western diet and therefore rather mock the very idea of eating like our “simple-minded” prehistoric ancestors.

read more