1830 I-30 Frontage Rd, Rockwall, Texas 75087

Blog | Legends Fit

Request More Information

Request More Information

Group Personal Training near Rockwall RSS Feed




  • Can You Add Muscle and Lose Fat At The Same Time?

    Can You Add Muscle and Lose Fat At The Same Time?

    E nergy Deficits and Lean Mass and Strength Gains: Can You Add Muscle and Lose Fat At The Same Time? Key Message: Energy deficits impaired lean mass muscle gains, but the impairment was less on strength gains. There are limited cases where lean mass gains could occur in an energy deficit. Study: Murphy C, Koehler K. “Energy deficiency impairs resistance training gains in lean mass but not strength: A meta-analysis and meta-regression.” Scandinavian Journal of Medicine & Science In Sports . 2021 Oct 8. doi: 10.1111/sms.14075. https://pubmed.ncbi.nlm.nih.gov/34623696/ This is a new meta analysis of research looking into the effects of an energy deficit ....

    Read more
  • How Much Does Poor Sleep Affect Exercise Performance?

    It is commonly understood that poor sleep can affect an athlete’s training and performance. A new study (Kirschen GW, Jones JJ, Hale L. “The Impact of Sleep Duration on Performance Among Competitive Athletes: A Systematic Literature Review.” Clin J Sport Med. 2020 Sep;30(5):503-512. https://pubmed.ncbi.nlm.nih.gov/29944513/) performed a systematic review of 19 other studies on the effect of sleep duration on performance in competitive athletes. What it found: (1) Every study found that longer sleep durations had a positive (longer sleep = better performance) or neutral effect on exercise performance. None found any negative effects from greater sleep duration. ....

    Read more
  • Workout Energy Expenditure Trackers: How Accurate Are They?

    If you follow a lot of fitness enthusiasts on social media, you often see a lot of people post “calories burned” snapshots from their workout tracking device app. You will also see some people ask things like “I’m burning 1000 calories, but not losing weight…” One word of caution on these devices: Almost all energy tracking devices dramatically overestimate the amount of energy expended (calories burned) for physical activity. https://bjsm.bmj.com/…/09/07/bjsports-2018-099643.full. One study showed the devices overestimated calories burned by 27.5% to 93%. https://www.ncbi.nlm.nih.gov/pubmed/28538708 . Generally, they do measure ....

    Read more
  • Showdown: Lying Leg Curl vs Seated Leg Curl

    If you spend enough time at the gym or on an on-line bodybuilding chat site, there will inevitably be a periodic debate about the superiority of some exercise against another exercise. Fortunately, academic and research-minded iron warriors also like to tackle those debates. In a new study1, lying leg curls and seated leg curls were put in the “which is better for muscle growth?” octagon. Building hamstrings -- leg curl or seated leg curl? The study was done in two parts. The first part used 20 untrained subjects and had them do seated leg curls with one leg and lying leg curls for the other leg for 2 sessions/week for 12 weeks to study hypertrophy. The second part of the ....

    Read more
  • Squat Depth and Muscle Growth

    Squat depth…you could spark a lively debate between strongly opinionated lifters on that topic. Lots of research has shown different squat depths results in varying muscle growth responses. Some people always believe in full squat depth (“ass to grass”). Others advocate for half depth under the belief it is easier on the knees…though some long-time powerlifters would argue full squats is better on the knees. Again, people have strong opinions on the topic. Another study is out comparing squats at full depth (140 degrees of knee flexion) and at half depth (90 degrees of knee flexion). They looked at the effect on muscle volume increases on the quads, ....

    Read more
  • Measuring Body Composition

    There are a variety of measurement techniques for trying to determine body fat and lean muscle mass. All of them provide estimates…some better than others. All have some limitations and potential sources of error to be aware of. So, let’s briefly take a look at some of the most common and how to get the best result from each measurement. Measurements can be done via site-specific measurements or indirect measurements. Site-specific measurements include circumference measurements, biopsies, ultrasounds, CT scans, or MRIs. Circumference measurements are pretty crude as you cannot distinguish what caused any changes in measurement (fat loss/gain, muscle loss/gain, more/less ....

    Read more
  • Non-Scale Victories

    People starting a journey to improve health and fitness often use the scale as a measure of progress, which can be somewhat disappointing since the scale may not change much. The scale is often not a great tool for tracking progress initially because some muscle gain (muscle being denser) will often offset weight lost from fat loss, thus showing a no net change on the scale, even though this is a desired outcome. The primarily problem is that the scale does not show body composition or fitness/endurance level improvements. Most people drop some weight initially on almost any diet simply though water loss (starting to exercise and eating better often causes that to happen). Most people ....

    Read more
  • Anti-Chicken Legs Workout

    At most of my competitions, I typically seldom outsize most guys. For me, conditioning is what helps equalize things on stage. That being said, I usually can hold my own even against some of the bigger guys when it comes to quad development. So, I get some questions about leg training. Here’s a nice leg workout I’ve run some clients through periodically…it always generates a text the next day later about how sitting down being more challenging. A1) Leg Press Get warmed up by doing sets of 8, adding load until you can barely get 8 reps. Now, get ready to work with one huge drop set: have a lifting partner remove one plate after every 3rd or 4th rep. No stopping, no ....

    Read more
  • 2021 Competitions and Milestones: Legends Roll Call

    Members of our community are serious about their goals – whether losing 100 lbs, putting on muscle, moving heavy weight, or just getting more fit and healthy. While most of our members don’t aspire to enter a competition, run a race, or lift at a meet, we do have a group of legends that love taking on the challenge of a competition. We love to highlight their successes. Interesting in competing, we can help. Just like 2020: Some set state and local records. Some entered a contest for the first time ever. Some are hauling home trophies and placings in their 40s, 50s, and 60s. All make our gym community proud. • Jeremy Floyd, American Grappling Federation 2021 ....

    Read more
  • Vegan Gains

    Interest in vegan diets has increased over the years. With that, some recent research has looked at vegan diets with respect to hypertrophy. A couple of new studies have looked at high-protein (1.6g/kg/day-1.8g/kg/day) vegan diets similar to traditional high-protein omnivorous bodybuilding-type diets. The findings show there is not a statistically significant difference in terms of muscle protein synthesis rates and muscular growth. So, it seems, with the current findings, a vegan diet is a viable option for muscle building phases for those wanting to reduce or eliminate meat and animal protein from their diets. Before switching, there a few things to keep in mind. First, in terms of ....

    Read more

Request Information Now!