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July 1, 2013
If you’re a regular reader of my blog, you’ll probably notice something different. Yep, I’ve taken the plunge and completely revamped my website. It had been six years since I last updated the site design. In the world of cyberspace that’s an eternity. I realized that it needed a makeover to keep up with the times.
The first thing you’ll see from the makeover is that my blog is now fully integrated into my primary site (www.lookgreatnaked.com). Sure, you can still access the blog by typing in Workout911.com. But now the blog and site are seamless in their navigation. The focus of the blog will remain the same; I’ll continue to strive to deliver quality content on fitness-related matters. The fact that I’m finishing up my PhD coursework should allow me more time to devote to posts.
The site itself is designed for functionality. In the “Articles” section I’ve posted the PDFs to many of my peer-reviewed papers as well as links to some of my online articles. I’ll continue to update this page more of my work becomes available. The site also has lots of other areas of interest. I’ve updated my bio and media kit, added testimonials, and revamped the products/services page. The site is an ongoing work-in-progress so I hope to enhance its utility over the coming months.
A big thanks to Michael Muff of White Buck Media for doing an outstanding job on the design and working tirelessly to make sure that the implementation was smooth and successful. I recommend him wholeheartedly for any web-related consulting.
Hope you enjoy the new site. I welcome any and all feedback that you may have. Just drop me a line.
Cheers!
Brad
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Looks great Brad! Always a valuable resource on a variety of topics all relevant to nutrition and fitness. Love the new layout! Looking forward to upcoming news and information. Thanks for all you contribute!
Comment by Patty DeGood — July 1, 2013 @ 8:59 am
Thanks Patty. Cheers!
Brad
Comment by Brad — July 1, 2013 @ 9:39 am
Hey Brad, great job on the new site. Nice domain name too :).
I suggest adding an RSS feed so people can subscribe.
Keep up the great work,
– Armi
Comment by Armi Legge — July 1, 2013 @ 9:07 pm
Thanks Armi. My webmaster has inserted the RSS feed option. I appreciate the suggestion ๐
Cheers!
Brad
Comment by Brad — July 3, 2013 @ 12:14 pm
Hello Brad,
I’d like to ask about Max Muscle Plan. I know you answered this before but I am still confused. Let’s take an example of 3 sets, 15-20 reps, 7 RPE. You use many different exercises, given many variables, do you always “guess” the weight before? It doesn’t make much sense to always do one rep max testing as every workout is different. I don’t know how to do it anyway:P If the weight is light/heavy, do you change the number of reps to hit the desired RPE? Or do you stop and start again? And, is the RPE meant just for the first set and then you just continue with the same weight and RPE on subsequent sets increases, or should the RPE of 7 be hit after every set and therefore you need to lower the weight between sets as your fatique increases? I come from the world where I just trained to failure, so it was easy to use the right weight, and I want to prevent the situation where I use totally wrong weights:-)
Comment by Ondrej — July 15, 2013 @ 2:15 am
Hi Ondrej:
Sets are always based on a given RM. So if you are shooting for 10-12 reps at an RPE of 8-9, this means your load would be at the given RM and you would stop a rep or so short of momentary muscular failure. Thus, on your failure set, you will be using the same weight and pushing to failure as this is your RM. Hope this makes more sense. If not, let me know and I will further clarify.
Cheers!
Brad
Comment by Brad — July 15, 2013 @ 9:51 am
Thanks Brad,
“Do 3 sets, 15-20 RM, RPE 6”
Based on what you say, I’ll use the weight I am able to do 15-20 reps with – probably based on some testing or educated guess – and then I’ll do any (for example 12, then 10, then 8 reps – as a result of cumulative fatique) number of reps in a given set to achieve RPE of 6 in every set. Unless it is specifically stated in the instructions(4RM,3RM,1RM), I won’t change the weight used. Is that correct?
Comment by Ondrej — July 15, 2013 @ 12:23 pm
Guess I didn’t explain very well. Think of the RM as your target rep range. So if you are seeking to do 10-12 reps at an RPE of say 8, you would be using a weight that allows you to stay in this range but stop a couple of reps short of all-out concentric failure. If the RPE is a 9, then you would be stopping just short of failure, so the weight would be just a bit lighter than the true RM. Bottom line is that you adjust the load so that you remain in the given rep range consistent with the RPE. Make sense?
Comment by Brad — July 15, 2013 @ 12:57 pm
So 15-20 RM at RPE 6 is “Weight you can lift 15-20 times at RPE 6”, not “Weight you can lift 15-20 times to failure when you compete against Alan Aragon using performance enhancing paleo muffins.” The key information here is that the RPE is the integral part of RM, not something you consider after setting the RM.
Then it really is just rep range in this context. Or maybe any context:-)
Comment by Ondrej — July 15, 2013 @ 1:33 pm
You are correct Ondrej. Not sure you ever want to compete against “Triple A” Aragon though ๐
Hope you are enjoying the M.A.X. Muscle program.
Cheers!
Brad
Comment by Brad — July 15, 2013 @ 5:28 pm
Thanks. I noticed you responded to a reader at amazon who wants to workout at home with dumbbells. What should one do to achieve best results with limited equipment? Fo example, there are various rowing movements. I wonder if I should go with simple dumbbell row all the time, as trying to emulate T-bar row would be weird. Other case could be knee extension which can’t be done with dumbbells etc. I am sure I could find more examples. I don’t want you to tell me how to subsitute every exercise, but how would you approach this when there is in fact no alternative that would copy the movement? Would you just try to hit roughly the same muscles, using the chart in front of the book?
Comment by Ondrej — July 17, 2013 @ 8:08 am
Hi Ondrej:
Ideally having variety in your routines is important to maximize hypertrophy. If you only have dumbbells, then variations of one-arm rows will form the basis of this aspect of your routine. If you also have a barbell, then I’d recommend combining this with bent barbell rows (pronated and reverse grip). You certainly can make impressive gains using the same exercises on a repeated basis. But as I discuss in the book, hypertrophy is maximized by working the muscles from different angles using different movements. So interjecting variety into your routine is certainly beneficial if you can do so.
Brad
Comment by Brad — July 17, 2013 @ 6:15 pm
PDFs of the full studies?! Yesss.
You’re the man Brad, thank you ๐
My best,
Shane
Comment by Shane — November 16, 2013 @ 7:43 pm