Tag Archives: high frequency strength training

Traning vs Testing

Are you training or testing when you’re in the gym?
Hitting the gym is a ‘healthy’ habit of many these days.
While shifting some iron is all good, as is spamming out a 10k, consistently trying to one-up them can soon become problematic.
A common training trap to fall in to is the one of constantly testing your limits rather than building/increasing them.
This happens in part due to the ego we all have.
After all, once you start getting a name for yourself it becomes easy to link your very soul to that thing you do and to drop off some time on a 10k to allow recovery or perhaps run less total distance freaks people out.
Same goes for lifters, they end up using the same weights as they don’t want people looking down on them.
Insecurity really does become exacerbated in the gym.
Taking the time to step back and allow yourself to actually progress can be the hardest lesson to learn.
Cycling training loads, playing with total volume, deliberately programming to allow progress can be the hardest lesson for many to learn.
I’ve spent years trying to reach people in the right way for them.
Some have a lightbulb moment, others dig their heels in.
Most have the attitude of – ‘well a little more won’t hurt’.
Dear friends, when was the last time you made decent progress?
Answer this to yourself honestly.
Cut all the bullshit and excuses that you may dream up and really assess the place you’re in and compare it to say 5 years ago, have you really progressed or not?
If the latter is the answer then that may come from the fact you’ve been testing yourself too much, instead of building.
I speak from experience on this one.
Don’t waste years of your life going nowhere.
You’re not that important, no one cares if you go in and run 5k instead of 10, or press the 30kg dumbbells for sets of 12 instead of the 40’s.
Only your ego cares about such trivial things.
Don’t become a slave to it. Don’t succumb to the allure of constantly testing your body, train it to be better, train it to progress.
By all means plan in a test perhaps once or twice per year, just don’t do it every session.
Any questions please leave them below.

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4 techniques to getting stronger.

Let’s be honest, who doesn’t want to be considered strong.
Being strong is awesome.
It makes you more robust, improves your health*, changes your quality of life and above all else it looks pretty bad ass.
*Provided your nutrition and overall lifestyle isn’t self destructive.
Strength is a funny thing.
You’re either strong or you’re not and to what degree of strength you have simply boils down to wha you need it for, after all, strength is simply the ability to perform a given task much like fitness.
So how strong s hold you be?
As strong as YOU need is the answer.
Okay, enough philosophical thoughts.
Time for some techniques.
1 – Paused Reps
A classic that is still relevant to this day.
It’s great for helping you generate and more importantly hold tension in a lift, plus it will get you over sticking points.
You simply pause your rep in one or more locations throughout the lifts ROM, it’s that easy.
Most will pause at the hardest part of the ROM, in a squat this would be at the bottom as coming out of the hole is hardest for most people.
For a deadlift you may choose to pause mid shin, then continue the lift.
My recommendation is to do anywhere up to 25-30 total reps for this style of training, that could mean 5×5 or 12×2, perhaps only 3×3 or 4×4, you pick your poison.
2 – Singles
Another classic, however there’s a slight twist.
Again you’d do well to limit the total reps to around 25-30, however here is how you might set it out:
– 1 lift per workout for this protocol
– 80-90% 1RM load on the bar
– Perform 1 rep on the minute every minute (EMOM)
– Stick with a load % until you can hit all 30 reps, then incase load of change the lift variation
The idea of this is to build volume at a decent intensity level, having to start each rep will help you groove the form and the skill of the lift.
My favourites for this are the Deadlift and Presses.
3 – Speed Work
Increasing your rate of force development (RFD) will help you get stronger as you’ll find you may already have the base strength needed to make a lift, however you’re just too slow.
Dave Tate speaks about this at length at Elite FTS, check out his work, it’s mind-blowing stuff as he is crazy smart.
Back on topic, speed work.
You take 50-65% of your max and perform sets of reps as explosively as possible (ensure good form).
You’ll find the 25-30 rep total is again a good bench mark to go for.
Concentrate on making each rep as crisp and fast as possible, you will also be limiting your rest, top end being 60 seconds, no more.
This method is great for not only boosting RFD but also getting in a good amount of volume in a short space of time.
You may think that this won’t help you get strong, it will, trust me. Most strong people are actually pretty fast, just watch any world record lifts and you’ll find the majority look effortlessly fast for the most part.
4 – Eccentrics
Yet again another tried and tested method.
Loading up an exercises will over your max with 110-130% of 1RM and lowering it as slowly as possible is great for helping you break through plateaus.
Due to the highly demanding nature of these lifts I’d advise most people to make sure they have spotters and aim for 3-5 sets of 1-3 reps, limiting this rep total to 15 as it can be quite taxing.
You will also do well to use this method for 2-3 weeks tops.
Doing them it never seems like much, however if you’re using 130% of your max I can tell you it is soul destroying, don’t fall victim to your ego on this, especially with compound lifts.
This is great for Chins, Dips, Curls and other such exercises, I’d be a tad weary of doing it with squats and DL unless you’re a very accomplished lifter.
There you have it.
4 simple techniques that have all been proven to work.
Use one method at a time, don’t be a hero and try to do more than one or combine them because you will snap your self up.

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5-3-2 or 3-2-1 or maybe 1-1-1

What do they mean would be the best question to ask first of all.

These numbers are in reference to the frequency of training a muscle group, or if you are less about the aesthetic and more about performance it will be in reference to movement patterns.

So 3-2-1 is ideal for beginners and people who are short on time yet still want to make a decent amount of progress in terms of strength, hypertrophy, performance and fat loss.

For example:

Squat 3 days per week
Press 2 days per week
Deadlift 1 day per week

I’d also add in pulling (elbow flexion) and hip extension movements (rows, pull ups, face pulls, reverse fly, swings, rope pull throughs etc) to the three day group as these patterns are often left out.

Press vertically and horizontally both days, this would also encompass all elbow extension exercises – skull crushers etc.

The reason many will do well deadlifting once per week as they can often lift more weight in this lift and as such will cause more metabolic disturbance.

Taking in to consideration what is above you can guess where 5-3-2 is going.

Yep, more frequency for people with more experience who fall in the intermediate level and need more exposure to the movements.

Depending on goal you may find you squat 3 or 5 times per week, the sam gif true for pressing/pulling it might be 3 or 5 days, you can adjust this as you need to.


Press/Pull 5 days per week
Squat 3 days per week
Deadlift 2 days per week

Over the years it has been shown that more often than not the more frequently you train something (the more exposure it has to training stimuli) the stronger it is and the more developed the muscle/area/movement looks.

Now these guidelines aren’t gospel, they’re just a guide to give people some direction.

What is 1-1-1 then?

Yep, you’ve probably worked it out.

You may even find that you’re one of the luck ones who can train things once per week and make progress, if that is the case then stick with what works because there is no sense in fixing what isn’t broken. If this is you, just make sure each session you give it your all for maximal progress, due to the low frequency you will need to hammer the muscle to hit your required volume/intensity/work capacity needs.

In terms of my own training I will tell you that higher frequency has very much helped me gain high levels of strength relative to my size (what is needed for the combative sports is partake in), however when I dropped my frequency – it was still a minimum of twice per week per muscle group – I made more hypertrophic progress, this was due to not only a different style of training but also eating in a caloric surplus*.

*You need to be in a calorie surplus to gain weight, you’ll struggle if you’re not in one, regardless of set or rep range. If you want to shift fat you can train int he same way you will just need a caloric deficit, fact.

Take a look at your training and compete the frequency of your lifts to what body parts you have developed the most, you’ll probably find the ones you train the most are the best, or as some might say “Those are you naturally strong areas” – well duh, you train them more, they’re going to be stronger than the ones you avoid.

Training is all about learning, applying and adapting until you find what work best for YOU.

Let’s get started.


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Daily Deadlift

People often talk about Squat Every Day, but can you Deadlift Every Day?
Morning All,
This may come as a shock, but yes, you can definitely deadlift almost every day and build immense strength and mass without getting injured.
All it takes is a little planning.
But besides being one of the best tests of raw strength (the press being a close second), the deadlift is also a movement that demands developing and refining your skills and takes a lot of time and effort to master even though it’s just picking something up off the floor. Having a solid foundation is recommended before attempting this.
Here’s a potential weekly training pattern that can help you progress in deadlifting.
Before we go on, a couple of quick notes:
– Putting in some goblet squats as a warm up to help your mobility is a great idea, 50 reps is a good start.
– After your main DL task perform 3 additional exercises of your choice (pressing, chest supported rows, curls, dips, chins etc), an A1/A2 super set and one finishing isolation movement of B1 will work well.
– You can feel free to change up the DL vacation you use on any day, I will leave that up to you however you’d do well to follow this structure for a few weeks first to get a feel for it.
The reason for the cycling of variation of the DL is so that you don’t kill yourself.
– EAT!
Make sure you’re eating ample amounts, trust me, you’ll need to.
Monday focus: TUT – Conventional DL
10 sets of 5 reps with 50% of your max, focus on a slow eccentric, minimum of 10 seconds per rep.
Focus on staying as tensed and braced up as possible.
Tuesday focus: Speed – Power or Full Clean
Pick a weight that’s 60-70% of your max weight for this lift and focus on performing the concentric portion of the reps as fast as possible.
Go for 8 sets of 2-3 reps with a 3-minute rest between sets.
You could also do rest pause singles where you let go of the bar and reset every rep for 15-25 sets.
Wednesday focus: Daily max deadlift – Any Variation
After a few warm-up sets working towards a daily max, perform 10 singles with 90% of that weight, taking 3-5 minutes of rest between sets.
Thursdays focus: Kettlebell swings
Pick a kettlebell and aim to do 500 reps in your session.
Make sure that you snap your hips through and really squeeze your glutes each rep, focus on performance each swing.
Friday focus: Paused deadlifts – Snatch Grip 2 Inch Deficit
Perform 10 sets of 3reps of paused deadlifts with about 75-85% of your max weight.
Using a snatch grip for this will give you some massive upper back progress.
On the way up, pause for 3 seconds at mid-shin level, then pause for another 3 seconds while the weight is slightly above knee-level, then finish at lockout, you max pause here too if you wish.
Take as much rest as needed between sets.
Saturday focus: Density overload – Any Variation
Work up to another daily max, then using 85% of that weight, perform 1 rep every 30 seconds for a total of 10-15 minutes.
Sunday focus: Eat all the food!
I would advise this as a total rest day, however if you absolutely have to do something, do 250 kettlebell swings with a weight that is 50% of the one you used Thursday.
Repeat this cycle for a few weeks and watch your deadlift numbers improve and slabs of new muscle appear (provided you’re eating enough).

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Movements & Muscles

To train muscles or movements…
Which thought process is right?
Technically they both are, however it simply depends on the purpose of which you are training.
You’ll find older lifters speak a lot about training the muscles, feeling the contraction, the blood filling the area and being pain free and younger lifters look to train movements to better improve their performance and ability to move in a pain free ROM.
Both schools of thought are good, however if you follow movements first and then add in some specific work for the muscles you will often find that you have more longevity.
As with anything it’s about balance, we need both.
Let’s look at one of the most most known exercises and how both concepts apply to it.
The humble push up.
Not as easy as people think because a great many have very very poor movement patters and as such struggle to perform even one correctly, meaning they will not be a bel to ‘feel’ the correct muscles working.
Can you now see why we need to train both movement and muscles?
Optimally you will train the movement (the pattern/sequence of events) first then the muscles specifically in said movement.
It’s entirely possible to train muscles with poor movement patterns, this can lead to injury. If you don’t think this is true just take a look at people in the gym and you’ll see plenty of people with impressive physiques who train their muscles very well with poor patters. You’ll also find old lifters who did the same and have a few injuries for their troubles.
If you’re not sure how to perform a move correctly, seek out a trainer/coach to help you.
Train movements, then muscles and you’ll find you can stay in the game for many years to come.

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Looking Objectively.

I had someone ask me about a couple of studies that lean towards high frequency being the key to ascension, now while there is a very strong correlation with how much you can train/recover from and the gains you will make I feel there are some key points people need to be aware of with the majority (not all) of the studies on high frequency training, well, most training actually.

If you think about the bulk of studies from the past and indeed more recent times they are based on Weightlifters many will forget what a weightlifter actually is. These people often practice two move for their sport – Clean & Jerk, Snatch – because those are the two lifts performed in the Olympics and as you can guess, these types of athletes train multiple times per day consecutive days per week, but do you know why?


They train that much because they’re practicing a SKILL. Yep, weightlifting is a skill, where as weight lifting (synonymous with body building) is less about skill and more about stimulation of a specific muscle. There is a very big difference between practicing a skill every day and trying to build muscle. One needs constant work because a movement pattern must become as efficient, effective and energy conserving as possible, the other is about giving it all you’ve got, essentially.

When practicing weightlifting the loads they use may indeed be written as 85%+ however for a 75kg lifter might only be 85kg for example and the total taxation on the body with that amount of weight won’t be as great as someone doing front squats with 120kg because the load is heavier and requires more effort to shift. This is why some people who try a high frequency training program for a body building purpose don’t always get the results they expect, the weights they need to lift just take too much out of them. However this sort of approach is useful for strongmen, power lifters, girevoy sport competitors (kettle bell sport) and anyone involved in strength sport because they need to groove their movements.

Does that makes sense?

I’m not saying high frequency isn’t good because I am a fan of it. What I’m saying is that before you go charging in head first after reading the latest study or article you need to understand the finer nuances of first. Especially when it comes to the sample group used. If they are lifters of 10 years experience what applies to them almost always won’t apply to someone who have been lifting for 6 months.

Remember, objectivity, not subjectivity.

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Repeated Information

Morning Guys,
The age old question of ‘how long should you spend in the gym?’ has been highly debated over the years, with the majority of strength coaches and authorities stating that 45min is about the optimal time to be training as natural testosterone levels will peak around 20-22min and be highly diminished by 45-50min. While there will be some individual difference most of the writings on this end up with the majority of people end up finding the optimal training time in relation to natural testosterone levels sits around 45-60min.
What about those who train 2 or more hours?
For most who train for an excessively long time they are simply spinning their wheels and creating an unnecessary amount of fatigue that they will struggle to recover from, however there might be some genetic marvels who can sustain this level of work capacity naturally, more often than not though people who workout for this amount of time and make progress (size, strength gains) usually have some form of help.
There has been a lot of talk that if a person can train multiple times per day and have 30min – 3 hours rest between sessions (depending not he type of session) they would yield the most results, this would be due to increased protein syntheses and a higher total volume being achieved.
When it comes to increasing volume you can add sets or reps, this will take your workout time up, possibly conflicting with the ideal workout time of 45-60min (45min hard work, 15 min mobility/warm down), this is indeed a conundrum but the answer is simple, plus it’s already mentioned above – more frequent workouts.
Training multiple times per day is not something everyone can do, but if you have the option to do 2x45min sessions you will find you start to make faster progress and can amass more total volume, however there will come a point when you look at your life and need to make a choice. If you want to keep improving in your sport or the gym you will need to dedicate more time to training, much like Weightlifters (they train 30-45min then rest and repeat for 8-10 hours per day). If however you simply want to look good and enjoy the gym while making progress you’ll do best to increase your work capacity (doing more in the same amount of time), the easiest way to do this is as follows:
1 – Increasing Reps – turning fives in to eights and eights in to twelves before adding weight.
2 – Increasing Sets – adding one, two or three more sets for example.
3 – Increasing Weight – simple adding more weight when you can.
1A/2A – Decreasing Rest Periods – Increasing sets is good but that can lead to a massive increase in your time in the gym, if you add a set decrease your rest period to compensate.
You will see options 1 and 2 are pretty simple but they will need to be regulated with option 1&2A to help keep your training time in the gym down.
in short increasing your workout frequency to increase your total volume is the best route to the beat the leprechaun to the pot of gold, but for those without the luxury of being able to train multiple times per day, increasing your workout capacity each session (doing more in the same amount of time or less) is the way to go for you, just be sure to manage your fatigue and track each workouts RPE accordingly, this will help you auto-regulate and stop yourself from digging too deep a hole that you can’t recover from.
If you’re looking to delve in to this further you can read The Science & Practice of Strength Training, Body By Science and also anything by Dr Fred Hatfield as those books will help you further understand these principles if you want to increase your knowledge base. Not to mention they’re written by people far smarter and more articulate than me.
You will find there is nothing new when it comes to fitness, for the most part. There is a lot of info that hasn’t changed over the years and is simply proven as being more or less effective by scientists. You will see that what worked or what was mostly relevant years ago is still relevant today, for the most part.

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Rule Breaker

Morning Guys,

Frequency is King for adding both Strength & Size.

There are a few people who can indeed bend or completely shatter this rule, they are as follows:

– PED users.
– Genetic Elite (however frequency gives them more oomph).
– The Strong.

Now when it comes to PED users they will have an increased rate of recovery, protein synthesis and generally be more anabolic. The same is true for the genetic elite, while they are natural, their body responds far better which means they can make great progress on minimal frequency.


Both PED users and the Genetic Elite do benefit from training at a higher frequency, you can look back at various training records across differing sports to confirm this, there are several references in the Science & Practice of Strength training and Super Training if you want a place to start.

So what about The Strong?

What is strong?

Is a 405lbs or 180kg squat strong? Yes, but it’s not earth shattering. You could still get a benefit out of squatting 2-3times per week with sub max loads based on those squatting numbers. However if you are squatting 700lbs or 317kg you might do well squatting once per week or maybe even less frequently because of the amount of neurological stress handling even sub max weight would induce.

Now strength is indeed relative, to a point. A 60kg lifter lifting 180kg may adhere to the rule of less frequency, they may not.

The bottom line is that being strong may require you to use a lower frequency, until that weight becomes light, then you increase frequency to once again progress until you start hitting ridiculous numbers, but once you start hitting those you can do pretty much what ever you like.

Unless you are one of these incredibly strong individuals erring on the side of more frequency of a lift (2-4 times per week on separate days or more with twice or triple day training if you have the luxury) will get you better results than hitting it just once.


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To Train Everyday or Not?

Training everyday has become more popular in recent times, especially since the release of Squat Everyday by Matt Perryman and the Bulgarian Method by Omar/Nucklos (two books worth reading if you already haven’t).
I have tried various incarnations of training on a daily basis, personally I found it was very good for strength however I only added a small amount of lean tissue due to the fact I wasn’t eating enough – simple.
Training daily is great for grooving movement patterns.
Depending on which way you look at this style of training you can use essentially what ever rep range you choose, provided you’re weekly volume is slowly increasing you will find progression at your door. Obviously you will need the obligatory reduction in volume at some point, however if you have tracked your numbers accordingly you will be able to establish how much of a reduction you need to help you feel recovered (say 10-25% for example).
This method of training is good and it has yielded some fantastic results for people ranging from noobs to elite athletes, the noobs by luck and the athletes by careful planning and diligence not to out train their maximal recoverable volume for too long.
You can try the Squat Everyday version on this style of training where you will squat first and then either push or pull second, with a rep scheme of Ramping to a daily mimimim (85% for 1 at least) then back off and use 85% of your weight lifted that day and do straight sets (3×5,8,’s etc) or perhaps a density set where you use said weight and do as many reps as possible in a given time limit – 10 min for example. After you’ve squatted you can then move on to your upper body work and do as you wish – say 5×5 for example, add in some accessional deadlifting and you’ve got most of the bases covered.
Another simple program I like that works well training daily blocks (say 12 on 2 off for example) though it can be done everyday fi you feel you can handle it, is done but the use two exercises only, these are the Deadlift/Overhead Press – AM & Bench/Bent Over Row – PM. Yep, no squats gasp emoticon… Though you can add those in if you wish. The reps are easy 5×5 (4 working warm ups to a 5RM at 80-85%) followed by 1×90% and 1×92% then drop the weight to 60% and aim for 20reps. Once you hit 20 reps add weight (5kg – upper body/10kg lower body to the 20rep and 2.5kg/5kg to the rest), it starts off quite easy but soon adds up.
If you make sure you’re tracking your numbers along with your calories you can certainly make some great progress. This style of training often requires a focused mind and someone who is prepared to grind out those tough days, foam roll daily and most importantly eat enough.
If you have the chance to train daily why not give it a go and see how you do. There are lots of benefits but as I have stressed above several times you must track everything otherwise you may have some problems. Put int he effort and it might surprise you how strong  and how much progress you get from this style of training.



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Answers :)

I had a question posed to me about a certain type of training, well, more specifically singles training.

The question revolved around being able to build decent levels of muscle mass (hypertrophy) and strength with only singles training. While you may assume the latter is a given, adding muscle with just singles doesn’t seem too logical considering the standard recommendations for building muscle is 8-12reps at 60-75% or 1rm.
What is the major difference?
The total volume or load lifted.
Lets say we have a lifter who does 4×8 on squat with with 75% of 1RM and that is 75kg, that will give a total load of 2400kg. Sticking with this example that would make our lifters 1RM 100kg in the squat, now you wouldn’t really be doing reps with your true 1RM, it would more likely be a top set or perhaps 3 singles at 90-95%. I trust you can see the dilemma.
2400kg vs 270kg… Almost 10x less volume from singles training. Even if you were to count in the sets leading up to these 3 singles you would still find the overall load to be too low to stimulate any meaningful growth.
The person who asked this question likes training with singles, they just feel right apparently. Given the major differences in total volume, what is there to do?
You have a few different of options available to you to help you increase the overall volume:
– Density Training
– Back Off Sets (Pretty similar to density training)
– Increase Training Frequency (Daily maxing with 90% will do for most people)
Density Training:
This was also known as EDT or Escalating Density Training. You would usually get two exercises are perform them one after the other with no rest for a set period of time, such at 8min for example, thus leading to a fairly large amount of volume in a short period of time, now when it comes to doing this with singles it gets quite fun.
What you need to do is one of the following:
– 30 singles as fast as possible – 85% of top single for the day
– *8min AMRAP – 80% of top single for the day (I personally would use 3 or 5 reps for this)
– 20rep set – 1 set of 20 reps with 60% of actual 1RM, once you hit all 20 reps without stopping add weight.
*The timed AMRAP can be for any length of your desire, just keep it the same for at least 7 workouts at a minimum, 14 is better. After that number of workouts you can feel free to change the total length of the set and adjust the volume accordingly too,
Back Off Sets:
These are similar to DT in the way that you will be using a percentage of your heaviest single for the day, but they differ because you will do the prescribed number of set/reps, for example you might do 3×5 @ 85% of daily RM or 3×8 @ 75% of daily RM. I would stick with the rep range of 15-25 for the total number of reps for your back off set and adjust loading accordingly.
Increase Training Frequency (Daily maxing with 90% will do for most people):
As this suggests you will be training on a daily basis, meaning you may not need to have the DT or BO sets, though a short 5min DT set wouldn’t do you any harm. The general idea behind increased frequency is to accumulate volume over the course of the week. Now, when it comes to the reps I personally would advise 1,2,3 reps for the daily maxes so that you can have those days where you go a little lighter and set some new rep PBs (this helps mentally as well as physically), but if you want to stick with only singles then you will need a Daily Minimum that you work up to each day on the single rep, this is usually 80-85% of 1RM.
You will find daily singles training can feel easy some days and brutally hard on others, you will need to listen to your body and learn to push when you feel strong and back off when you only just hit your daily minimum. Always go for good reps that have a decent amount of speed, if you start losing excessive speed it’s time to call it a day.
So using the info above what sort of workout might you design?
Not sure? Here is an example based on the deadlift:
Warm Up – 1×10-20 – Bar or Light Weight (to get the juices flowing)
1x180kg  – daily minimum 85%
*Rest as needed, but not too long.
Density Set – 7min AMRAP – singles – 80% of today max (160)
You can then choose to stop there or do a pressing movement in the same fashion. The overall workout might not last longer than 30-40min, if you amange to get it int he 30min mark for two movements and you then have the luxury of begin able to train twice per day then come abck in the evening for your second workout.
Workout pairing would be as follows:
Squat/Pull (Squat – Chin Up)
*Hinge/Push (Deadlift – Press)
*Loaded Carry – This can replace a deadlift day, squatting daily is very doable, but deadlifting daily can be very taxing on your nervous system, if you start to feel the bar getting slow then I suggest you replace the hinge with perhaps a Kettlebell Swing or Loaded Carry for reps/time or distance.
There you have it. A way you can do the training you enjoy while also being able to build muscle and all this is because of the extra volume you will accrue over the DT/BO sets.

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