Chapter 1
The magic of daily steps
Chapter 2
Building strength without the hype
Chapter 3
The underrated power of zone two
Chapter 4
Sleep as the ultimate performance enhancer
Chapter 5
Nutrition beyond the calorie counting
Chapter 6
Hydration and the mineral balance
Ch 2 · Building strength without the hype
Glossary
progressive overload (noun)
The gradual increase of stress placed upon the body during physical training to stimulate adaptation. Dr. Thomas Delorme developed this method in the 1940s while rehabilitating wounded soldiers.
The gradual increase of stress placed upon the body during physical training to stimulate adaptation. Dr. Thomas Delorme developed this method in the 1940s while rehabilitating wounded soldiers.
Fun Fact
Muscle weight: Muscle tissue is about 18% denser than fat tissue, meaning it takes up much less space.
Quiz
In the 2012 McMaster study, lifting lighter weights to what state was required to match the muscle-building effects of heavy weights?
Quiz
Researchers at which Canadian university conducted the 2012 study proving light weights can build muscle effectively?
Quiz
Which ancient Greek wrestler is credited with demonstrating progressive overload by lifting a growing calf?
Quiz
Which Danish researcher discovered in 2003 that contracting muscles release health-boosting myokines?
Quiz
After what age do humans typically begin to lose 3% to 8% of their muscle mass per decade?
Quiz
Which specific myokine, released during muscle contraction, helps regulate systemic inflammation?