Health & Fitness Blog

Written by Justin Harris and Team 1D   What is progressive overload training? Everyone seems to be focusing on progressive overload training these days -which is great because of all the metrics used to gauge potential muscle growth; an increase in strength is about as direct of a correlation as you'll get.  Progressive overload is a principle in strength training that refers to gradually increasing the resistance or weight being lifted over time instead of the same weight. The idea is that by consistently challenging the muscles with more weight, they will adapt and become stronger. You have to consider how...

Written by Justin Harris and Team 1D   What is the bro split routine? By definition, the bro split workout routine is a weightlifting program that involves working out different muscle groups on different days of the week. The term "bro split" comes from the fact that this type of workout is often associated with "gym bros" who frequent most public gyms. You know the ones. The bro split typically involves working out one or two muscle groups per day, with a typical weekly (7-day) routine looking something like this: Monday: Chest Tuesday: Back Wednesday: Rest Thursday: Shoulders Friday: Arms Saturday:...

Abstract  Peri-workout carbohydrate and protein supplementation has become an increasingly popular strategy amongst athletes looking to increase athletic performance. Mounting evidence over the recent decades has demonstrated the performance-enhancing effects of carbohydrate intervention, especially in cases of prolonged exercise. Recent advancements in food science have led to the creation of designer carbohydrates, including highly branched cyclic dextrin (HBCD). Due to the physical properties of HBCD, these molecules undergo a unique metabolism that may elicit performance advantages over simple carbohydrate sources during exercise. When combined with amino acids, this protein-carbohydrate mixture may be the most current and up-to-date peri-workout supplement protocol...