Phase 6 of our Online Group Coaching just got uploaded.⠀

It's not an easy month for our group trainees, as we've just added in some additional interval training, some pretty tough deadlift workouts, and more...⠀

Our goal at Triage is to empower you, so we don't just tell you what to do, but also tell you why. Learn how to make real progress with your training and nutrition.⠀

You can sign up at any time. Are you ready?

 

You can lose fat, build muscle, improve performance, and even your health, by eating 1, 3, 6, or 10 meals per day. Basically, it doesn’t matter as much as some might tell you.

BUT...

That doesn’t make it totally irrelevant.

One of the key considerations with meal timing is ADHERENCE. If your diet is not set up in such a way that it allows you to maintain an appropriate calorie intake, get in enough protein, fruit & veg, fibre, etc., then that’s not a great strategy.

So, meal timing matters, but it’s very much going to be an individual prescription. It’s certainly no harm to trust your granny’s wisdom and eat an old school 3 meal structure. Unless it’s your preference, or the only way you can meet your caloric intake, there is little reason to be striving for 5, 6, 7 or more meals per day. Likewise, eating all of your calories right before bed may not be the best idea for health.

Should you use a band on RDLs?

Probably not...

When we perform resistance training, the “resistance” is not simply the result of the dumbbell, barbell, or band. In this case, it may seem like a band is challenging the glutes (which is generally the primary rationale, which we are addressing), especially since it looks quite similar to a barbell hip thrust, but because the back is not supported, the resistance added horizontally at the hip joint has no effect.

In fact, the main challenge it is adding is the ability to stand up straight. This could indirectly influence the challenge at the hip since you’re forced to shift your centre of mass forward, which can allow you to keep the bar further from your body than you normally would. However, this isn't particularly relevant, as one could simply 1) use more load, or 2) choose a different exercise (e.g. 45 degree hip extension, barbell hip thrust), and it also doesn’t tend to be how people apply this in practice anyway.

I hope this makes sense to you guys. Sometimes, it does take a little digging beneath the surface to understand these concepts, as I (Gary) too did this exercise 4 years ago, assuming it was adding an additional challenge.

 

Client Testimonial - Anon (Fat Loss, Muscle Gain, GAA).
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"It has been 6 months since I started working with Paddy and it has been one of the best decisions I have made. In December 2018, my weight was ~78kg and I am now ~79kg.
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Our first goal was to improve body composition. I saw great progress very quickly, strengthening my body while losing body fat. When we got to a body composition we were both happy with, we upped the calories and began working on performance. Paddy has me on a 4-day programme (2 upper-body/2 lower-body) which is continuously tweaked depending on my goals for that time of the year.
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I signed up for many programmes before, but the service Paddy and Triage provide really suits me and I am thoroughly enjoying the experience. I think that the knowledge and health benefits I am gaining from the process will stand to me throughout life.
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It has been one of my busiest years between work and studying but the consistency I have developed in my training has really helped to structure my day, week and life in general. Weekly check-ins have kept me accountable and although adherence is not always on point, Paddy has reassuringly guided me in the right direction to try and improve for the next week.
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It is very reassuring to know that what you are doing and the advice that you are given is always taken from the most up-to-date research which the lads are engaged in. My body composition, strength and fitness have all improved a great deal. ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
Paddy’s knowledge meant the programme could also be tailored to my GAA. These improvements have benefitted me greatly on the pitch and I look forward to continuing to make improvements here. Not only am I seeing improvement in my general health and fitness and in my chosen sport, I have become more confident in all aspects of life. Through the progress I have made in this area of my life, it has helped me to realise the progress I can make in many other aspects of life."

 

 

If you have any questions about the service, please feel free to ask. Just respond to this email.

 

 

The resources listed are simply resources that are likely to be educational and thought-provoking. It does not mean that we endorse every point made by any of the authors listed in either this newsletter or any of those to follow.

 

Book: The Science & Practice of Strength Training - Zatsiorsky & Kraemer