Dermot's Blog (Page 3)

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Intermittent Fasting

Intermittent Fasting (IF) comes in a number of different flavours, such as: 5/2: 2 days out of the week are restricted to 800kcal with no restriction for the other 5Alternate Day Fasting: every 2nd day you don't eat at all16/8: A window of 8hrs per day for eating

Calibrated Increments

I've been trying out something new the last couple of weeks. Previously, my lowest weight increment was 2.5kg. This sometimes meant a struggle to increase weight on a weekly basis when using the same rep and REP (Rate of Perceived Exertion) scheme, as the jump in e1RM (Estimated 1

Low Fatigue Training Setback

Completed my 16wks of Low Fatigue Training, but it ended in a bit of frustration as I tweaked my back a couple of weeks ago, and was unable to test my maxes - gave it a go, but it just wasn't happening unfortunately. Had the option of re-running the Peaking

Location, Location, Location

There's two types of fat storage in the body. Subcutaneous fat stored under the skin, and visceral fat that's stored around the organs in the abdominal cavity. The fat stored in the skin is pretty much harmless - it's the fat around the organs that's the problem, causing or contributing

Super Setting Hardware

You can speed up your time in the gym by utilising "super sets". The idea is that if you've 2 or more movements that are antagonistic to each other (push vs pull), then they can be performed one after the other with a shared rest period.Movement A and movement

Weight Training The Heart Muscle

Positive heart-health promoting exercises generally fall under the banner of cardio, which can be broken into 2 main forms; HIIT (high intensity interval training) and LISS (low intensity steady state). Both have their place, and arguably neither is superior to the other. Resistance training, can be overlooked in this regard,

Off to a Flyer

Training this new year is off to a good start. In the images below, the little blue trophy icons mark PR (personal record) sets, so for this first week there's 5 PRs! Can't remember such a prolific week since the newbie days. Tbh, the Incline Bench Press and Rack Pull

New Year, New Diet?

Lifestyle vs DietI'm not a fan of the term "diet" due to the temporal nature of the word. If you're in a position where you require weight loss, then a lifestyle change that's more permanent than a diet is likely more appropriate, to avoid the inevitable weight regain that happens

Training End of Year Review

Final training session of the year now logged. Not so much a resolution, but hope to break the 1M kg mark next year. Improvements on the main lifts this year: Lift Old PR New PR Increase Squat 140kg 160kg +20kg/14% Bench Press 92.5kg 102.5kg +10kg/11% Deadlift

Mental Strength

Squats are regularly referred to as the "King of Exercises" as pretty much every muscle in the body is involved in some manner - including facial muscles as you grimace! What's sometimes missed in this description, is not only do they induce physical strengthening, but can also improve mental resilience

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Dermot's Blog

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