An Overview of The BoingVert Jump System

BoingVert is one the most advertised vertical jump training programs available nowadays. It has enjoyed its greatest success after its introduction to the internet audience in 2010.

But many people still question the legitimacy of this program. It’s easy to understand why – there are hardly any details about it on the net. Other than people showcasing their dunks on instagram and a handful of sites that mention it, there’s nothing.

For this reason I decided to buy this program and shed some light on it.

Today I will give you a rough overview of this mysterious vertical jump training system and share with you my thoughts about it.

Let’s start.

How The Program Looks?

Its format is in the form of a private members area along with videos and ebook materials that are all about jumping higher.

Shawn Myszka, the author of the program, has been a personal trainer for a lot of professional athletes. He has written the outline for BoingVert based on his vast experience as a coach along with Kelly Bagget, another renowned trainer. Thus, his coaching and training methods are written out in a logical and empirical way.

BoingVert Features

BoingVert goes in depth into the dieting habits and routine exercises that affect an athlete’s vertical jump. The program offers great advice on how to train for the vertical jump and how to do it the right way. It states the correct approaches you should take in order to make the best out of your training.

The author, Shawn Myszka, who is a vertical jump coach, has created a system for increasing your vertical leap systematically over a period of seven months. Inside BoingVert he presents charts and plans of intensive workout periods for the entire duration of the program.

He stresses out the fact that a high level of commitment is required in order to reap the benefits from this program.

Nonetheless, the program does a good job of making it easier for you to stay consistent, as the exercises are frequently rotated so that it doesn’t become too repetitive and boring over time.

Combination of Exercises

BoingVert is a very detailed workout program that includes stretches, strength training and plyometric exercises. When you combine all of these elements together, you get a complete workout program that helps you increase your vertical jump quickly and effectively.


Multiple approaches are combined to create a stronger effect.

The actual secret of this program is how the mechanics of every exercise are executed.

The exercises are explained thoroughly in order to be executed correctly. Each exercise has a video demonstration that shows you how to execute it properly.

The plyometric exercises inside BoingVert help to increase the explosive strength in your legs. This explosiveness is extremely crucial for volleyball and basketball players as it tremendously affects the overall performance of their game.

Advantages of BoingVert

One of the biggest advantages of BoingVert is that it teaches you how to use proper form so that you’re able to jump higher already on the first week. This is a well designed program that helps you gain quickness and balance along with height on your vertical jump.

The program not only offers relevant and helpful information on how to jump higher, but it also teaches you the physics and the science behind vertical jump.

But that’s not all.

BoingVert has a lot of extra resources, guides and interactive training to help you structure and customize the workouts to your level and needs.

Nutritional Guidelines & Support


Your muscles are built by the nutrients your body receives from the food that you give it.

For this reason, BoingVert puts a lot of emphasis on nutrition and offers you a complete diet as well as nutritional guides. It shows you what to eat, when to it, and how much, so that your muscles can grow to their maximum potential.

For those who purchase the lifetime package, BoingVert also offers support via email. This can be very handful if you have the budget and it’s a good way to make sure you’re on track. The support can have all your personal questions answered, thus you can be totally confident in the process.

Overall BoingVert is a legitimate program and it’s a good alternative to other vertical jump programs I’ve covered here in the past, such Jump Manual and Vert Shock.

Overcoming Fear Factor Of Dentists In Children

Today we have our first guest post on the blog from Dr. Wright which is a known respectable dentist from the city of Louisville in Kentucky. Dr. Wright specializes in treating children and he brought us a few tips on how to deal with the fear factor of kids from a visit to the dentist.

Any parent with experience knows that the very sight of a dentist’s room is something that terrifies and scares the minds of kids. Most parents face this challenge whenever they have to take their children to the dentist’s office. Many parents do not pay much heed to the fear factor of their young ones, yet it is very important that a parent will understand what is troubling the child and what is causing him to fear the dentist so dreadfully.


Typical reaction of a child

What Makes Them Afraid?

The overall setup of a dentist’s chamber is something that generates a sense of fear inside the little heart. The dental chair, the various instruments that are being used, his assistants etc… all these are things that make the little one think that something very painful is about to happen to him and that triggers fear emotion and a wish to run off. The impression at times is so serious that the child would make all the excuses next time just to ensure that he is not being forced to the dentist’s clinic.

Parents Need To Help


A kid’s nightmare

As the guardian there are certain key roles that the father or the mother will have to play if they want their child to overcome the fear of visiting a dentist. The list of things that they should do and should not do include the following:

  • Parents need to teach their children about the importance of dental care and how a dentist would be able to teach methods of dental care the best way.
  • Parents need to avoid telling about any painful experience that they might have experienced in their childhood after visiting a dentist. Instead, they should try and harp on the fact that a visit to the dentist is actually something very interesting and that should be done at regular intervals.
  • Not only for the heck of saying, but parents should also ensure that the kid being taken to the dentist at regular intervals. This will ensure he will gradually get accustomed with the setup and the fear would automatically go away.

Dentists Should Help Too

It is not only the parents who need to play a role in helping the child overcome his fear, it is an equally important responsibility for the dentist as well to ensure that the patient get comfortable with him and do not show any signs of apathy whenever they need to visit the dentist. Things that a dentist should ensure while taking care of a young child is that he should talk in the most polite manner and talk about things that make the little one happy. Cookies, basketball, baseball, etc. are some topics that will make the child feel more comfortable while the dentist carries out his procedures.


I still find this scary but apparently kids love it

The dentist should also have the skill of explaining the whole dental procedure to his little patient in the simplest form so that the child understands what exactly is going to be done with his mouth or teeth and he can overcome his fear of visiting the dentist the next time.

If you’d like to receive more information on children’s oral care, Dr. Wright works as a dentist in Louisville  and offers a unique approach by handling youngsters in a very releasing playful way. If you happen to live in the Louisville area you’re invited to take your child to a free exam and give him a positive experience that will help him overcome his dental fears in the future.

Is Yacon Syrup The Next Magic Bullet For Losing Weight?

If you’re living in the North America area you bound to have heard about Yacon Syrup, I myself remember how it came in the scene in a big way on Dr. Oz show and since then it has become very popular.

Take a look…

Dr. Oz has really endorsed this supplement as you can see but I thought I’ll do my own research on it and get my own angle since I’m a guy who likes to get to the bottom of things and see the data with my own eyes, so here it comes.

So What is The Yacon Syrup?


The end result

Basically Yacon Syrup is a syrup extracted from a plant called Yacon. Yacon is a plant that grows in the Andes of South America and the syrup itself is actually extracted from its roots.

The scientific name of this plant is Smallanthus sonchifolius and as opposed to other supplements this one actually has some research to back it up.

Researchers in the weight loss industry are very optimistic about the new and trendy Yacon Syrup. On Dr. Oz show it was described as if it was a magic bullet for weight loss , but is it really?

What Does It Do?

First off, the Yacon has a very similar route to discovery like other supplements. It started as a medicine for the native people who lived in the Andes mountains where the plant grows, and has been used there for thousands of years.

The local natives believed it to have therapeutic attributes that can lead to better health and cure liver/kidney disorders as well as diabetes.

As you can see the Yacon root has a very similar look to a sweet potato.


The Yacon Root

How Does It Work?



The plant itself contains a large amount of an active ingredient called fructooligosaccharides (FOS). This is basically a form of sugar that our body can’t break down or digest and because the plant contains about 40-50% of this sugar it has a very low glycemic index.

The beautiful thing about it is that this form of sugar is still felt by our taste buds when we consume it, that makes it an easy choice for a natural sweetener.

The rest of the materials in the plant are simple sugars like fructose, glucose and sucrose as well as a fiber called inulin.

Since the majority of the sugars from the the plant can’t be broken, the syrup has a very low caloric value, only about 130 calories for 100 grams, as opposed to regular sugar (400 calories).

Because of this it can be an excellent substitute for sugar.

It doesn’t end here though, the fructooligosaccharides eventually reach the large intestine and this is where the real magic happens. These indigestible sugars apparently feed the good bacteria in our gut.

That’s Interesting, But Does It Really Help You Lose Weight?

waist-circumference2I know, I know… as usual, you don’t care too much about the science behind it, you just wanna know if it’s gonna help you shed a few pounds.

Well there is still more research to be done but so far what studies have shown is that it actually does help in losing weight. This powerful nutrition supplement is not only a great help in weight loss but has also many other benefits for our health. It is proved that the Yacon Syrup reduces the risk of heart disease, metabolic syndrome, and diabetes.

It was found that Yacon Syrup extract can boost the body’s metabolism in many ways. The active ingredients of this natural weight loss supplement (those fructooligosaccharides from before) activate the liver to convert the fatty acids into energy and burn the stored fat.

The syrup also affects the body’s sensitivity to insulin and prevents the liver from converting carbs into fat. The food intake is also decreased due to the appetite suppressor effects of the Syrup. The beneficial bacteria found in our gut uses the fiber from the Yacon plant and thus improves the immune system and help digestion.

People who can benefit from using Yacon Syrup are:

  • People who do not consume enough fiber in their diet.
  • People who suffer from constipation.
  • People who are overweight or obese.
  • People who have high blood sugar levels.

More Benefits

Yacon Syrup helps increasing the absorption of nutrients by supporting the prolifiration of good bacteria in our guts, thus improving the function of the immune system and reducing the risk of digestive allergies or risk of infections.

The supplement can improve bone density and help decrease the risk of osteoporosis, it helps regulate the blood sugar levels by increasing the insulin sensitivity and lowers the blood pressure through reducing cholesterol levels.


Fights type 2 diabetes by decreasing insulin resistance

No side effects were reported when using yacon syrup however, because the Yacon plant is related to the sunflower plant, it is recommended that people allergic to sunflower seeds would avoid using this supplement.

What Convinced Me Most

I also saw the effect of this supplement first hand when my sister in law started to use it against weight gain and bad cholesterol.

She was struggling with her weight after quitting the gym and generally speaking she always had a problem when it came to exercise discipline.

She saw the Dr. Oz show too and asked me if it’s advisable for her to take it. Although I would prefer she would do physical activity instead, like group training, due to her past I didn’t believe she’d be persistent enough, plus she needed a quick solution so eventually I advised her to try it.

So she started using yacon and it really helped bring her down to normal levels. She lost 15 pounds in a little under 3 months and it was enough to get her out of the danger zone…mission accomplished!

weightI asked her what was her experience with the supplement and she described that the rate of losing weight with Yacon is similar to what can be achieved with a restrictive diet.

However, while using Yacon she didn’t feel hungry and did not experience any food cravings. She also added that she did not count her daily calories intake or exercise hard in order to lose the weight.

So there you have it, after gathering all the pieces of the puzzle I see that this is actually a great product for weight loss and I would certainly recommend it for anyone who is struggling with weight management.

Why Vert Shock Might Be The Best Vertical Jump Program

This post is a followup to the Jump Manual review we did not long ago on the subject of vertical jumping.

Another program, called Vert Shock, has established itself as a top vertical jump program that improves the jumping ability of an athlete.

Many basketball players have used Vert Shock to get the ultimate results and have increased their jumping ability significantly.

But there are many precautions to be taken to get things going in the way they’re meant to be. The program delivers the key points that can be used to bring out an efficient approach towards the athlete to achieve a desired result.

If you’d rather watch than read, a guy named Phil Clarke made a Vert Shock review and has broken down this program quite thoroughly.

Vert Shock Training

Vert Shock is a program which consists of loads of documentations and other things that are essential for delivering a more efficient approach towards the mission of getting a higher vertical jump. This program has helped a lot of athletes, especially the basketball players as this sport is all about jumping from here to there in order to dunk baskets and to block the opponent.


I’m a big fan of over delivery and Adam Folker’s Vert Shock comes in a package which consists of e-books that comprise the major part of the program. These include all the exercises that are to be done during the eight weeks of the program.

The rest of the package is occupied by the diet charts and the training schedule that needs to be followed appropriately for extremely high results to be attained.

Overall the program is an 8 week course split in to 3 phases that are strategically designed to increase your jump in an advanced systematic training.

The creators, Adam Folker and Justin Darlington (the world’s highest dunker), guarantee that by following the system in detail one can attain between 9 to 15 inches to his vertical. To prove their claims, they released many Vert Shock results to show people the effectiveness of the Folker System.


Justin Darlington wins the Nike Dunk Contest

The Folker System

So whenever an athlete involves himself in any kind of program or sports activity, he is more likely to get sport injuries every now and then.

I know from experience in sports like basketball and volleyball, the injury rate is very high. These injuries are the result of carelessness caused during the practice of the exercises that are in other programs.

The most severe sport injury that is likely to happen to athletes that delve more into the vertical jumping exercises is the jumper’s knee – the area around the knee gets swelled up and the victim gets immobilized due to the pain.

The Vert Shock Folker System contains precautions that are taken before starting to work on the program to avoid any sport injuries. Other programs like BoingVert also do this, but to less extent.

Strength & Stamina Workouts


Adam Folker on UC Irvine

There is an equal and opposite reaction to every action. This is the principle that can be used to explain the need to have stronger legs to prevent any sport injury while practicing vertical jumps and resisting gravity. The stronger the legs will be the higher the stamina will go to get a hold of things.

The exercises that are being done to improve the strength of the legs and to become more immune to injuries like shin splits and jumper’s knee, are many in the number.

Stretching Exercises

The stretching exercises in Vert Shock condition the whole body in the process of warming up and help in preventing the sport injuries that are quite common in programs like Air Alert. These exercises help in providing a momentum and activate the explosive parts of the muscle.

Vert Shock is very effective in providing improvement in vertical jumps but if the above mentioned precautions are undertaken the desired result is achieved more efficiently and the results stay for long term too.

One thing to mention though is that the program does not include a weight lifting module, if you’re in your teen years it’s better to wait until your skeleton is done growing and then incorporate the lifting into your workouts, other wise you might be hurting your growth spurt and stunt your height.


Wait until you’re done growing!

For more mature athletes however (usually after the age of 18) no weight lifting would probably be a disadvantage because of several reasons, the most obvious one is that weight lifting keeps your joints more immune to injuries (especially the knees). Another benefit that could come out of it is that the lifting itself, when done in the right volumes, can produce lots of testosterone which is a benefit by itself for high intensity athletes. The reason being is that testosterone is an anabolic hormone and it speeds up the recovery of muscles after a long strain session like a basketball game.

If you are an adult athlete it might be more beneficial to actually go with the jump manual or mix Vert Shock with a strength training routine.

Learn To Dunk With The Jump Manual Vertical Training Program

Dunking a basketball is one of the hardest things a man could do in his life. I’m sure everyone would agree with me on that. Because if you’re not blessed with an NBA height, you’re going to have a tough time reaching the rim.

And yet, dunking is still one of the best things you could do if you want to earn respect from the people you play with.

So what can you do to make this happen?

Fortunately, with a little bit of help from The Jump Manual, you can learn how jump higher. Much higher.

Jump Manual?

Yep. That’s the name of the program, and it’s really one of the best ways to increase your vertical.

But before that, let’s understand what it takes to dunk.

A short read through of the manual teaches us a lot about jumping in general. Learning to dunk is basically just learning to jump better. You already have two hands to hold the ball, all you need to do is to get them above the rim and you’re good to go.

Watch this video to better understand the mechanism behind the program.

Why Use The Jump Manual

Let’s not kid ourselves though, developing a high vertical leap is really the hard part. The sad truth is, the shorter you are the harder it is for you to reach the rim.

But not all is lost.

If you have an average height, there’s no reason for you to give up on that dream of dunking.

The jump manual is a program that can increase your vertical by more than 10 inches, thus even if you’re an average Joe with an average vertical, you can still learn how to dunk in a matter of a few months. Take a look at the guy in the image, you think he was always superman?! Nope. The truth is, he was someone a lot shorter who managed to increase his vertical by 15 inches, and he did that with the jump manual.


Hiller as a kid Vs. Hiller Today

Jumping – A God Given Talent?

Jumping high is not a god given talent. There is some degree of genetics involved in it, but it has to do more with fast and slow twitch fibers.

Every one of us has both, fast and slow twitch fibers, they just differ in ratios from one person to another.

However, even if we’re on the downside and we only have a few fast twitch fibers but many slow twitch fibers, we can still teach our slow fibers to act fast and fire quickly.

With the unique approach used in the jump manual, we can literally disable almost completely the genetic factor and yield results that would not shame even an NBA player. This is what Matthew Godley, a famous user of this program, has done, and he published his dunks in his review of the jump manual on his blog.

The Jump manual is a proven system that helps even people who are not natural jumpers to develop a solid high vertical. The program was tested on many athletes and was always found to work.

Multi Facet Approach + Jacob Hiller


Coach Jacob Hiller

The program offers amazing workouts that are oriented to the right muscle groups making them extremely reactive. This high reactivity is called explosiveness, and it’s very effective for boosting your anabolic hormones, that’s why it’s what the jump manual engages most in its exercises and workouts.

A huge thing we love so much about the jump manual is Jacob Hiller’s 1 on 1 personal coaching, which comes at an extra but is very worth it. Hiller is a world-class coach with a great resume. Just search his name on the internet and you’ll be amazed of how many NBA players he has trained. You get to be trained by someone who has done his due diligence for more than 10 years, and for the price of just 67 bucks, it’s a bargain.

There’s also a community of athletes around the jump manual to simulate the group effect where people help each other, share tips and post videos of themselves dunking to motivate one another. This is an excellent way to stay fresh and focused for the long term.

Workouts & Exercises


Resistance training as a foundation

The program has workouts optimized for every individual on each and every level. If you’re already a trained athlete you can go straight to the hardcore training, but if you’re just a beginner the program has you covered as well.

Basically the system is structured as a 14 day cycle workout regimen, in which every day is dedicated to a different facet of vertical jumping. One day you’ll be working on strength training, the next day you’ll be doing stretching and plyometrics etc..

Unlike the vert shock system or the BoingVert jump system, jump manual puts a big emphasis on strength training and bases it as the foundation of the training.

I completely agree with this approach because I myself neglected this area, and many times after reaching a certain threshold on my jump, my knees and ankles would start to wear down and I could no longer take the pounding. I’ve seen this happen to other athletes as well, so it’s pretty important that you incorporate weight lifting in your training.

It’s also worth mentioning that this program does not require any gym, although if you have access to a gym, you can do the exercises at the ease and comfort of your own. What’s certain is that you won’t be bored with the program, jump manual is quite varied and the routine itself is very mixed.

Final Words


Featured on ESPN & Fade Away

Falling to the trap of working out days and hours incorrectly is quite common, especially in jumping where people usually train for endurance rather than explosiveness and often don’t even target the right muscle groups.

We all have a limited amount of time and energy, and in order to be consistent we need to attend to our time and energy. The price we pay for each unsuccessful program or training we go through exhausts those resources and leaves us even less enthusiastic to the next time.

With this program however, many people managed to flip the switch and finally get results.

This time you have a chance to seize your efforts and make true gains on your vertical. If you really wish to dunk then you owe it to yourself to at least try the jump manual, and you can count on the results to come, since so many people have had huge success with this program.

Why Group Training Can Help Boost Your Mood

In the ever changing world of fitness and exercise, group training has managed to retain a loyal legion of followers. There is a growing evidence that the structured workouts in boot camps will keep you lean and healthy. Research also shows that regular exercise sessions also boost the mood and help fight stress and depression. There is a scientific basis behind the psychological benefits of exercise.

The Connection Between Exercise and Mood

Fromy my experience, when you join group training and complete at least two weeks worth of exercise sessions you begin to feel a gradual lightening of your mind along with your body. My mood swings, bouts of depression and erratic bursts of depression which used to plague me gradually began to disappear. This has caused me to wonder about the connection between exercise and good mood spells! Well it turns out there is a hormonal reaction triggered by exercise which results in the promotion of your well being after engaging in physical activity.

You’d be surprised how deep the connection between exercise and happiness and how evolution has shaped our mind to react to physical activity. I was really fascinated by this next presentation and I highly suggest watching this lecture of David Raichlen where he speaks about this connection.
Jump to minute 9 to skip all the boring intro.

After a solid exercise session the brain releases endorphins, serotonin, adrenaline and dopamine. These are all positive hormones which result in a peaceful and satisfied state of mind. This is why you will see lots of happy faces once you walk into a bootcamp, I know I did. Once you join a bootcamp you will feel a sense of accomplishment after each session and this will automatically put a smile on your face.

How Does Exercising Fights Depression?

Clinical depression is a classified mental aberration which has lots of side effects. That’s why today many psychiatrists prescribe proper workouts with an exercise group as a part of therapy for obsessive depressed patients. In people who are suffering from mild depression exercising can be a useful deterrent, 20 minutes of structured workouts are sure to make depressed people feel better. In fact, studies have shown that exercise succeeds even where medication has failed in terms of treatment of depression, sadly exercising is not so profitable for the medicine industry so they still prescribe you on drugs before they tell you to exercise.

Here’s the difference of a depressed mind vs. the same mind after 20 minutes of low level activity such as jogging, amazing huh!?


How Aerobics Lift Your Mood

I really love Group training sessions because they have a healthy dose of cardiovascular workouts and aerobic exercise. High intensity aerobic dancing, speed biking, rowing or swimming will stimulate the production of endorphins, dopamine, adrenaline and serotonin.

As you know cardio is also great for depleting glycogen stores and burning fat. Research indicates that people who feel confident about themselves and their bodies are 70% less prone to depression and anxiety. As you notice your body becoming leaner and firmer, your mood improves and you will be happier. I hope that by now after watching the lecture and reading this post you start realizing the deep connection between the body and mind.

In my line of work I tend to meet many people, some of them exercise and some of them don’t. What I always notice though is that those who are more active usually tend to be happier, this only reinforced my belief about the psychological connection between exercise and happiness.

How Yoga Helps to Improve Quality of Life?

I’m not a big fan of yoga, I guess that’s simply because I’m a man and men usually don’t like these kind of activities (to say the least). We usually prefer more testosterone pumping activities such as weight lifting or vertical jump training although there are exceptions (see image).


There are exceptions…

Women on the other hand don’t find the above activities as attractive and tend to gravitate more towards spiritual mind & body activities such as yoga.

So because of the difference between the two genders I decided to dedicate a paragraph for the fair sex, plus my feminist wife forced me to :).

Many of the fitness groups that exist today offer special classes on Power Yoga. Now yoga is a subject which has a deep spiritual connection. Power yoga combines the benefits of stretching and breathing exercises with mild weight training. Women who start practicing yoga will feel energized and happy because the exercises stimulate the positive hormones of their body and make them feel lighter. Research has shown that yoga is helpful for treating depression and unhappiness even in male participants (not sure this applies to me though).


How Exercising Affects Testerone Levels In Men

I decided to open my first post on the blog on the topic of testosterone and its link to exercise. There are many benefits to exercising of course, but one of these benefits for men is the rise of testosterone levels.

According to health practitioners and fitness experts, there are different factors that come into play for improving testosterone levels on top of workouts. However, if you would like to reap the benefits of working out, you need to do it regularly. While training, testosterone levels rise, but only for a short period of time, mostly between 15 minutes and one hour.

If you’re a man with low testosterone, exercise alone may not be enough to raise your levels in a manner that you’ll experience a difference in the way you feel. According to endocrinologists, exercising has a more potent effect on men whose testosterone levels range from low to normal.

Factors Affecting The Effectiveness of Exercising on Testosterone Levels

There are different factors such as fitness levels, age, weight and timing of exercising that affects the effectiveness of exercises in raising testosterone levels. For people who are overweight, exercising can help them shed off the excess fats and this in turn helps to improve their testosterone levels.

On this presentation Michael Lara shows some of those factors that come into play and you can see how much weight or slice of the pie each of them has.

The age also plays a role as older men do not seem to benefit much from the testosterone boost after exercising. However, there are many other health benefits of exercising to older men such as muscle and bone health as well as better balance.

The period of exercising is also an important factor as testosterone levels differs in accordance to the time of the day. The testosterone levels are usually in their highest during the morning hours and lowest in the afternoon. According to research, strength-training exercises have a bigger effect on the testosterone during the afternoon hours.

Your fitness level also plays a role. If you’re not in a great shape and you begin exercising, you can benefit from a bigger but brief boost in testosterone levels as compared to a person who is already in great shape. However, the body will get used to the challenge after sometime and your hormone response will lower.


Weight lifting is one of the best ways to increase testosterone

Why All Forms of Exercises Are Important

Endurance training such as long runs help boost testosterone levels but for a short period of time. Strength training exercises such as lifting weights causes a bigger effect on the testosterone. The good news is that there are a few strategies that you can use to get a bigger boost in your testosterone levels when doing strength training workouts. Some of these include:

  • Using more of your muscles. For instance, doing a full-body workout will have more benefits on your testosterone levels than doing one exercise.
  • Aim for intensity and not for volume. Instead of doing many light weight reps, lift higher weights (e.g. 3 sets of 10 reps at 85% of your 1RM are better than 5 sets of 15 at 70% 1RM).
  • Shorten your rest period during workout, again intensity being the factor.

Dial down volume, up the intensity!

However, it is important to have an overall workout plan which should include flexibility training and cardios so as to enjoy an overall benefit on your health. Avoid overdoing it as it may end up backfiring on you.

Elite athletes as well as amateurs who overtrain can notice a drop in their testosterone levels and a rise in the levels of the stress hormone cortisol, this is an indication that they are harming their bodies. These athletes may suffer from signs such as excess soreness, insomnia, finding it difficult to recover from workouts and losses in strength and performance. Therefore, it is important to rest adequately between your workouts and stick to healthy meals to enable your body to recover after workouts.


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