Fit to Transform
  • Coached by Nik
  • About
    • About Me
    • Terms & Conditions
  • Services
    • Online Coaching
    • Online Group Coaching
    • Personal Training
    • Custom Training Programs >
      • Free Programs
  • Blog
    • Podcast
  • Contact Me
    • Guest Appearances
  • Resources
    • My Links

INFORM & TRANSFORM

KNOWLEDGE IS YOUR MOST POWERFUL WEAPON

3 Fundamental Training Variables for Muscle Growth

9/22/2021

2 Comments

 
Picture
Free stock photo from Pexels.com.
​Each person’s workout is really different. It’s tailored to be what’s most needed for them. Everybody’s different.
––Jayson Tatum
​If you want to build as much muscle as you can, doing a list of random exercises for 3 sets of 12 reps each just won’t cut it, unless you’re a true beginner. What you need is an effective muscle-building program.
 
The components of any good program are called training variables, which can be structured together in a variety of ways, depending on your fitness level, goals, and needs. In this article, we’ll focus on three of the most important variables for muscle growth:
 
  • Volume
  • Intensity of load
  • Intensity of effort
 
We’ll cover what they are, what the current scientific literature can tell us about them in relation to muscle growth, and how to implement them in your own program.
 
Ready for the brain gains?

Read More
2 Comments

3 Reasons Why Your Training Has Plateaued (And the Solutions)

5/20/2021

0 Comments

 
Picture
Free stock photo from Pexels.com.
There are no limits. There are only plateaus, and you must not stay there, you must go beyond them.
––Bruce Lee
​Training and dieting plateaus are normal to an extent, but they can cripple your results if they are too frequent.
 
Being able to assess your training in an objective manner and to identify why you’ve plateaued, is going to be essential to chart a path out of your current funk and to create a preventative strategy for the future.
 
This article breaks down the following common reasons for a plateau and the troubleshooting approach to each one:

  1. The structure of your current program
  2. Too much variety
  3. Not enough variety
 
Start with the reason that seems most likely, apply the suggestions for that alone, then wait at least four to six weeks before re-evaluating whether you’re still “stuck”.

Why not try all of these solutions at once?
 
Though it might seem slower to produce results, this trial-and-error approach is the most effective in the long run. Altering too many variables at once will make it challenging, if not impossible, to figure out which change was the most helpful.
 
Now, let’s tackle the first reason:

Read More
0 Comments

Fitness Q&As – Part 2

10/9/2019

0 Comments

 
Picture
Free stock photo from Pexels.com.
​Useful Links: Part 1
Fitness helps me think better, feel better, and move better.
––Jason Winston George

Welcome to the second part of the Fitness Q&As series. If you missed Part 1, click the link at the top to check it out.
 
This week’s topics include:
 
  • Resistance training: volume for hypertrophy, the best exercise for quads, low reps and high loads vs high reps and low loads, bad form and shortened range of motion vs good form and full range
  • Nutrition: BCAAs and multivitamins

Read More
0 Comments

Full Body vs Body Part Splits

9/18/2019

0 Comments

 
Picture
Free stock photo from Pexels.com.
Bodybuilding is much like any other sport. To be successful, you must dedicate yourself 100% to your training, diet and mental approach.
––Arnold Schwarzenegger
​“Full body” and “body part splits” are common terms in the fitness space, used to refer to two different structures for a resistance training program.
 
In full-body training, you usually perform an exercise for each muscle or muscle group in every session.
 
Body part splits target specific muscle groups in each workout. Some of the most popular splits are:
 
  • The classic “bro split”, in which you hit one or two muscles or muscle groups per day, for example chest on Monday, back on Tuesday, legs and calves on Wednesday, shoulders and core on Thursday, and arms on Friday;
  • An upper-lower split, in which you train the upper body on one day and the lower body the next in an alternating fashion;
  • A push-pull-legs split, which distributes pushing and pulling exercises for the upper body, and exercises for the legs across three days.
 
This article will cover the rationale for full-body training and split training; pros and cons of both; and some tips on how to choose the structure that will benefit you the most.

Read More
0 Comments

    Nikias Tomasiello

    An online fitness coach who likes bodybuilding, superheroes, and bread.

    Want to work with me? Check out my services!

    Coaching

    Archives

    January 2023
    December 2022
    November 2022
    October 2022
    September 2022
    August 2022
    July 2022
    June 2022
    May 2022
    April 2022
    March 2022
    February 2022
    January 2022
    December 2021
    November 2021
    October 2021
    September 2021
    August 2021
    July 2021
    June 2021
    May 2021
    April 2021
    March 2021
    February 2021
    January 2021
    December 2020
    November 2020
    October 2020
    September 2020
    August 2020
    July 2020
    June 2020
    May 2020
    April 2020
    March 2020
    February 2020
    January 2020
    December 2019
    November 2019
    October 2019
    September 2019
    August 2019
    July 2019
    June 2019
    May 2019
    April 2019
    March 2019
    February 2019
    January 2019
    December 2018
    November 2018
    October 2018

    Tags

    All
    Assigned Female At Birth
    Assigned Male At Birth
    Beginners
    Bodybuilding
    Body Positivity
    Body Type
    Bulking
    Carbs
    Cardio
    Client Perspective
    Cutting
    Eating Disorders
    Exercise
    Fat
    Fat Loss
    Fitness
    Flexible Dieting
    Food
    Gender Diverse
    Goal Setting
    Gym
    Health
    Hiit
    Holidays
    Hypertrophy
    Iifym
    Intensity Of Effort
    Intermittent Fasting
    Intuitive Eating
    Keto
    Lifestyle
    Lifting
    Meal Frequency
    Meal Planning
    Mental Health
    Mindset
    Mini Blog
    Muscle Growth
    My Story
    Myths
    Nutrition
    Nutrition 101
    Nutrition Coaching
    People Who Menstruate
    Personal Training
    Protein
    Recipes
    Recovery
    Self Help
    Strength Training
    Supplements
    Testimonial
    Tips
    Training
    Training Frequency
    Training Volume
    Transgender
    Vegetarianism
    Women
    Workout

    RSS Feed

Follow me on social media

    Subscribe to my newsletter to receive:

    My FREE training program & nutrition guide
    Evidence-based nutrition & training content
    News & offers on my products & services

Click Here to Subscribe

Get in touch

Click Here to Contact Me
© 2018-2022 Veronica Tomasiello, known as Nikias Tomasiello – All rights reserved
  • Coached by Nik
  • About
    • About Me
    • Terms & Conditions
  • Services
    • Online Coaching
    • Online Group Coaching
    • Personal Training
    • Custom Training Programs >
      • Free Programs
  • Blog
    • Podcast
  • Contact Me
    • Guest Appearances
  • Resources
    • My Links