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Josh Bradshaw MS(c)

Josh Bradshaw MS(c)

Does Muscle Damage and Soreness Contribute to Growth? (Hypertrophy series, pt. 2)

Written by: Josh Bradshaw, MS(c)Introduction Trouble walking and climbing stairs has always been a badge of honor days after a grueling leg session. There’s nothing quite like your body telling you how messed up you are. Delayed onset muscle soreness (DOMS) has often been looked at as an indicator of the effectiveness of a single session session or training modality. Aside from telling you how hard you trained, what does DOMS tell us and what is the role of muscle damage in training for hypertrophy? The Physiology of Muscle Damage In this series’ last entry, we explored the anatomy of......

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Understanding What Causes Muscle Growth – (Hypertrophy Series, Part 1)

Written by: Josh Bradshaw, MS(c)Muscle hypertrophy has its place in almost every competitive sport. Gaining muscle can be beneficial for many groups of people ranging from the world’s most elite athletes to the general population. For Bodybuilders, it’s the name of the game. What is driving muscle growth? As of late, this question has been up for debate and the internet is nothing short of saturated on the subject. I’m going to illustrate some of the basic physiological events that occur during and post-training and discuss its implications for progressive overload. Note: we are focusing primarily on “myofibrillar” hypertrophy in......

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Building Momentum to Optimize Progress

Written by: Josh Bradshaw, MS(c)Over the past year, I have experimented with numerous progression methods in my training to learn and expand my toolbox of ideas and training modalities in order to be a better athlete and coach. Through this process, I learned the importance of building momentum in a properly periodized training approach. Let’s use a quick analogy to illustrate this concept clearly. Imagine you are competing in Ski Jumping in the Winter Olympics. In order to win, you must cover the most amount of horizontal distance by jumping from a hill and landing safely. If you haven’t seen......

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Progression & Periodization for Physique Athletes

Written by: Josh Bradshaw What do you do when you can no longer add weight to the bar? Do you ever feel like your progress has stalled, gone stale, and growth is hardly noticeable anymore? It’s time to make changes to your training regimen! For those of you who are in school, were your study habits during your final semester the same as when you were in 3rd grade? Probably not. Ideally you would make the necessary changes to your plan of attack to accomplish a much harder goal. Progressing in the later stages of a training career is no......

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