articles

No one has ever maximized their body’s natural muscle growth or strength potential. The proof is in the fact that we keep discovering more ways to stimulate skeletal muscle strength and growth thus creating bigger, stronger and faster athletes. More...

Gaining weight, with a primary focus on building muscle, requires a daily calorie surplus More...

Optimal athletic performance requires food and nutrient intake that is tailored to each athlete’s sport, training schedule and individual needs. The basics of performance nutrition are discussed here to help maximize your physical potential and reach your performance goals. More...

Traditional whole foods are not ideal pre- and post-training snacks because of the time it takes to digest solid food including extraction then absorption of the needed nutrients (about 2-3 hours). Although nutrition bars with the proper carbohydrate, protein and fat ratios can be effectively used before and after exercise, liquid is generally better for the simple reason of speed to the muscles. More...

The athlete’s goal is to have their stomachs relatively empty while energy stores are full at the start of training or competition. Following a specific eating pattern can maximize the storage and production of energy. By properly loading your energy systems (phosphocreatine and glycogen) that are rapidly depleted during exercise, you can delay fatigue and optimize performance during activity. More...

If you diligently follow the recommendations outlined in this article, you will be amazed at the pace at which your body increases muscle size and strength. If you have been at a plateau and thought adding muscle was no longer possible, then rejoice in the knowledge that you have an arsenal of weapons at your disposal that can allow you to naturally maximize your muscle building physiology. More...

Visualization, which is also called “imagery rehearsal” and “mental practice,” offers many benefits. Thinking about an event can make success seem more possible as you begin to construct mental scenarios of how it might occur and how you might make it happen. More...

Negative self-talk is a destructive habit that forms an essential defense mechanism that we often develop to protect ourselves. Here you’ll learn why negative self-talk can keep you from getting the results you want in your fitness programs. More...

Here is a menu and eating instructions specifically designed to help you reach your weight gain goals while maximizing performance. More...

Consistency and reliability are the keys to making measurement results as accurate as possible. To help ensure this you were given a “checklist” when you first designed your dotFIT Me Program. More...

In adults, muscle growth, or hypertrophy, is initiated by appropriate training and will manifest with proper rest and nutrition. More...

Protein powders such as whey have their place and purpose, but they are not a required part of a healthy lifestyle or all training and nutrition programs. More...

Most athletes want to reach their full potential in height, bone, and ligament and tendon strength. Believe it or not, many people can still increase in height into their early 20s. And everyone can continue to increase bone, tendon and ligament strength well past their 20s. More...