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Articles

Articles about Nutrition, Training, Supplements, and Fitness from Kusha and other experts from the fitness industry and academia.

Partial vs Full Range of Motion for Muscle Hypertrophy

Kusha Karvandi
Whether you’re a gym enthusiast or a weekend warrior, you’re undoubtedly familiar with the argument for and against PROM (partial range of motion) training and whether or not it is superior to FROM (full range of motion) training. Regardless of which resistance exercise philosophy you subscribe to, it’s important to note that t...
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Why Slow Gains Are Better

Kusha Karvandi 1 Comment
In his blog post, “This is the Greatest Weightlifting Lesson I’ve Learned,” James Clear touts the benefits of slow and steady progress, or gains, over achievement with weightlifting. As a society, we want to know the end result immediately. We seldom are interested in the journey it takes to get there. We ask a weightlifter about how much weig...
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Is Organic Food Better?

Kusha Karvandi 2 Comments
Instinctually, most of us want to answer yes to this question. But check out the video below which actually explores this question in more detail, and let me know your thoughts below.  
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Occlusion Training Bodybuilding

Kusha Karvandi
Bodybuilders are always looking for weight to increase muscle size (you could argue that is the whole point of bodybuilding!). Through time there have been many different opinions and methods of how someone should train to gain muscle mass. From the days of Arnold to the current competitors of today, the interest to get bigger has grown exponent...
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What Does the Research Say About Doing Cardio or Weight Training First?

Kusha Karvandi
One of the most highly debated subjects among fitness enthusiasts is cardio versus weightlifting. Both types of exercise provide plenty of value, but no one can seem to agree on whether it is better to do cardio or weightlifting first. To figure out which exercise you should begin your workout with, it is necessary to quit listening to hearsay a...
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Podcast Episode #37: Interview with Heart Health & Nutrition Expert, Dr. Thomas Cowan

Kusha Karvandi
In this episode I interview Dr. Thomas Cowan, author of Human Heart, Cosmic Heart and Founding Board Member of the Weston A. Price Foundation. In this episode we dive into: The best foods, supplements, an exercise for cardiovascular health The myth about heart attacks, what actually causes them and what you can do to prevent them What "stru...
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Occlusion Training For Glutes - How to Build Bigger, Stronger Glutes with BFR Training

Kusha Karvandi
The Gluteus Maximus is the largest muscle in the human body by overall volume (and likely by strength/power ouput) and it is responsible for many movements of the human body. Walking, standing upright, running etc … these are all movements that the Glutes are involved with. Not to mention… if well developed, they contribute to the robust and aes...
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Occlusion Training Biceps - Build Bigger Biceps with BFR Training

Kusha Karvandi 1 Comment
When someone mentions arm muscles, it’s natural for most people to think of the biceps. That’s because the biceps are front and center when wearing a short sleeve (Or long sleeve) shirt. As a small muscle, they do not require as much work as major muscle groups, especially since they get hit pretty hard during a back workout. A biceps pump is pr...
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Podcast Episode #36: Interview with Back Pain Expert Dr. Stu McGill

Kusha Karvandi
In this episode, Dr. McGill shares: his approach to helping people get out of back pain, exercises that may help, and common exercises to avoid for optimal back health.
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How Heavy Weight Training is Stealing Your Gains

Kusha Karvandi 2 Comments
When most people think about making gains in the gym they immediately think of a program that involves moving massive amounts of weight. This dogma has been around for ages and it's led us to believe that the only way to truly gain size and strength is to lift as much weight as possible over time.  But that couldn't be further from the truth.  B...
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Podcast Episode #35: Interview with Dr. Jeremy Loenneke on Practical Blood Flow Restriction Training (BFR)

Kusha Karvandi
In today's episode I interview Dr. Jeremy Loenneke, one of the lead researchers on practical blood flow restriction training, aka occlusion training or BFR training.
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Occlusion Training And Growth Hormone

Kusha Karvandi 1 Comment
Growth hormone (Somatotropin) is secreted by the pituitary gland and is also responsible for the growth of nearly all human tissue.  Without it, we could not grow physically in stature, some people even have a deficiency which prevents them from growing to a normal height. Growth hormone stimulates the liver and tissues to produce IGF-1 (Insulin...
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Occlusion Training for Shoulders

Kusha Karvandi
What do a nice pair of round deltoids (Shoulders) signify to you? … You guessed right! It signifies power and strength. Any bodybuilder, fitness enthusiast or average gym goer would agree that nice muscular shoulders are a must have when putting together a Greek god-like physique. So do you want bigger shoulders? Good! Try hitting Occlusion tra...
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Best Workouts for Fat Loss

Kevin Mullins 2 Comments
There many reasons to train your body. Some want to be stronger. Others want to run faster, be more flexible, feel better, or recover from an injury. Most of us though, just want weight loss, or more accurately described, fat loss. Without a doubt fat loss is the most common goal brought to myself and the collective of personal trainers and heal...
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How to do Occlusion Training

Kusha Karvandi 1 Comment
Who would have thought that blood flow restriction to the veins would be a technique used for muscle building? Well as science and research advance, studies have shown occlusion (Blood flow restriction training) training to be beneficial for muscle growth and strength. To make things even stranger, the process involves using (20-50% of 1 rep ma...
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Occlusion Training Frequency – How Often Should I do Occlusion Training?

Kusha Karvandi
Occlusion training demands just as much consciousness about proper training frequency as every other serious strength training styles on the map. Because occlusion training involves pressure application to the blood vessels, it's important to understand how often to do occlusion training. Gauging Your Recovery Quality By giving your body adeq...
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Does Occlusion Training Really Work?

Kusha Karvandi
Occlusion training has gained a good deal of attention over the past few years from those interested in a more unconventional yet effective way to build up strength. But those unfamiliar with this methodology frequently ask, Does Occlusion Training Really Work? Even though awareness of occlusion training may not be as widespread as more well-k...
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How Does Kaatsu Occlusion Training Increase Your Muscle Size?

Kusha Karvandi 2 Comments
If you are getting tired of heavy weightlifting exercises, then maybe it’s time for you to switch to Kaatsu occlusion training and actually benefit from a lighter kind of muscle gain program. Kaatsu is one of the recent methods that introduces impressive muscle growth without actually going for heavy weight training exercises at the gym. This ...
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