Posts in "Muscle and Strength Pyramid Book Excerpts"

How Much Cardio Should You Do When Cutting?

Eric Helms, Andy Morgan and Andrea Valdez / Muscle and Strength Pyramid Book Excerpts , Nutrition Set-up , Training Set-up

A caloric deficit doesn’t have to come entirely from the diet, and you probably guessed that adding some cardiovascular work to expend more energy rather than restricting your energy intake alone, could also be useful. A simple way to estimate energy expenditure during cardio requires you to determine a rating of perceived exertion (RPE) during […] Read More »

Metabolic Damage Isn’t Real, but Relative Energy Deficiency Syndrome Is

Eric Helms, Andy Morgan and Andrea Valdez / Muscle and Strength Pyramid Book Excerpts , Useful Nutrition Theory

The term ‘energy availability’ refers to whether or not you have adequate energy to maintain not only the energy demands of exercise or sport but also of normal physiological function. You can be at energy balance, maintaining a stable body mass, but be in a state of ‘relative energy deficiency’ where reproductive and metabolic function […] Read More »

How to Warm Up for Strength Training

Eric Helms, Andy Morgan and Andrea Valdez / Muscle and Strength Pyramid Book Excerpts , Training Principles

The purposes of a warm-up are to prepare you for the training to come, potentially enhance the performance of training, and also to hopefully reduce the risk of injury. One of the primary mechanisms by which a warm-up provides these benefits is an increase in body temperature, which has beneficial physiological effects that include increasing […] Read More »