Three Highly Debated Topics in the Fitness World
The fitness world is full of conflicting advice, and it can be hard to know what to believe. Three topics that are often debated are optimal training frequency for muscle building, flexible dieting vs. strict meal plans, and the role of mobility and flexibility in strength training. Let's discuss these three topics based on insights from my recent podcast episode.
Optimal Training Frequency for Muscle Building
The traditional bodybuilding approach to muscle building is to isolate muscle groups and train them one to two ties per week. However, I would argue that full-body workouts are more effective for building functional strength and overall health for anyone over 40 who wants to live a healthy, high performance life. It's also important to note the importance of time under tension and proper nutrition for muscle growth. Eating in a slight caloric surplus can support muscle building while lifting weights but it may not always be the healthiest way to live. It's also important to consider hormones, particularly testosterone, in muscle growth. Heavy lifting can influence hormonal level that promote building muscle in men over 40.
Flexible Dieting vs. Strict Meal Plans
I have found that flexible eating is far more sustainable for long-term health and fitness compared to strict meal plans. It's important to consistently make healthy food choices while allowing for occasional indulgences. Strict meal plans are can be a short-term "therapy" for specific health conditions, but not as sustainable long-term lifestyle choices for those over 40.
The Role of Mobility and Flexibility in Strength Training
I want to challenge the traditional view of static stretching, arguing that it has limited benefits for improving real-world movement for older adults. Of greater importance is the development of functional mobility through practicing full-range-of-motion movements, such as squats, deadlifts, and overhead presses. I have found that most mobility limitations are neurological rather than physical, and that practicing these movements can help retrain the nervous system to allow for greater range of motion.
Conclusion
I believe it's far more important to prioritize functional movement and overall health rather than obsessing over aesthetics. It's also important to KEEP MOVING while supporting your strength and conditioning efforts with high quality food most of the time.
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