Articles – Stijn van Willigen Personal Training and Online Coaching http://bodylogiq.org Work towards a better you Sat, 07 Jul 2018 10:01:09 +0000 en-US hourly 1 https://wordpress.org/?v=4.9.5 https://i1.wp.com/bodylogiq.org/wp-content/uploads/2016/11/cropped-logo-signature_colorcorrect_notitle_vector.png?fit=32%2C32 Articles – Stijn van Willigen Personal Training and Online Coaching http://bodylogiq.org 32 32 The effects of alcohol on muscle growth http://bodylogiq.org/en/effects-alcohol-muscle-growth/ http://bodylogiq.org/en/effects-alcohol-muscle-growth/#respond Wed, 23 May 2018 12:41:20 +0000 http://bodylogiq.org/?p=13796 How bad is alcohol for your gains? In our newest article, Menno Henselmans and I discuss the effects of alcohol on hormones, muscle signaling, muscle recovery, and muscle protein synthesis. As you will see, the harm is in the dose. But also in the gender (surprise for the women). First, we discuss how alcohol can [...]

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]]> http://bodylogiq.org/en/effects-alcohol-muscle-growth/feed/ 0 Your optimal training frequency for the Glutes part 2: training status and stress http://bodylogiq.org/en/optimal-training-frequency-glutes-part-2-training-status-stress/ http://bodylogiq.org/en/optimal-training-frequency-glutes-part-2-training-status-stress/#comments Thu, 28 Dec 2017 08:45:12 +0000 http://bodylogiq.org/?p=13405 How often should (wo)men train their backsides for optimal results? In my previous article I showed how different exercise types affect the optimal training frequency for the glutes. Still, many people asked me how they should go about designing their ideal glute program. It’s frustrating to put in all those hours of training into a [...]

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]]> http://bodylogiq.org/en/optimal-training-frequency-glutes-part-2-training-status-stress/feed/ 8 Estimating your Glute recovery time: a calculator http://bodylogiq.org/en/estimating-glute-recovery-time-culculator/ http://bodylogiq.org/en/estimating-glute-recovery-time-culculator/#comments Thu, 10 Aug 2017 10:09:49 +0000 http://www.bodylogiq.org/?p=12648 Please view Optimal training frequency for the glutes part II for the latest and most in-depth calculator.I've been getting a lot of questions about workout schedules, and especially how often to train the Glutes. Well here's my answer: when they're recovered.Multiple factors affect recovery time.As you can read in my article on optimal training frequency [...]

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]]> http://bodylogiq.org/en/estimating-glute-recovery-time-culculator/feed/ 53 A woman’s guide to Monthly Timing of Training http://bodylogiq.org/en/a-womans-guide-to-monthly-timing-of-training/ http://bodylogiq.org/en/a-womans-guide-to-monthly-timing-of-training/#comments Mon, 03 Apr 2017 21:23:38 +0000 http://www.bodylogiq.org/?p=12316 What you’re getting yourself into: ~5500 words 20-25 minutes read time (cup of tea advised) For desktop users: Hovering over a study link shows a citation that supports the claim made in the article (Example et al., 2017). Key Points 1. A lot of women experience fluctuations in strength, training motivation an fatigue during [...]

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]]> http://bodylogiq.org/en/a-womans-guide-to-monthly-timing-of-training/feed/ 41 Your optimal training frequency for the Glutes part I: Exercise Type http://bodylogiq.org/en/optimal-training-frequency-glutes-part-exercise-type/ http://bodylogiq.org/en/optimal-training-frequency-glutes-part-exercise-type/#comments Mon, 28 Nov 2016 06:52:46 +0000 http://www.bodylogiq.org/?p=1759 The best training frequency for muscle growth is a controversial topic. Most elite bodybuilders swear by training a muscle only once a week (Hackett et al., 2013). A recent meta-analysis concluded that working a muscle group twice per week was superior for hypertrophy compared to once per week (Schoenfeld et al., 2016).   Still, modern [...]

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]]> http://bodylogiq.org/en/optimal-training-frequency-glutes-part-exercise-type/feed/ 10 Can diet soda help you lose weight? http://bodylogiq.org/en/can-diet-soda-help-lose-weight/ http://bodylogiq.org/en/can-diet-soda-help-lose-weight/#respond Sat, 15 Oct 2016 09:52:30 +0000 http://www.bodylogiq.org/?p=1661 It tastes almost as good as regular soda, but contains zero calories. But doesn’t that sound too good to be true? Aren’t there any downsides? In this article I explain how the body reacts to sugar and to sweeteners from diet soda. Then I investigate whether diet soda indeed makes losing weight easier, by looking [...]

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]]> http://bodylogiq.org/en/can-diet-soda-help-lose-weight/feed/ 0 4 things you (probably) didn’t know about wine and weight loss http://bodylogiq.org/en/4-things-you-probably-didnt-know-about-wine-and-weight-loss/ http://bodylogiq.org/en/4-things-you-probably-didnt-know-about-wine-and-weight-loss/#respond Mon, 06 Jun 2016 07:40:38 +0000 http://www.bodylogiq.org/?p=1525 Wine is a delight to drink. That’s a fact. Whether you’re drinking a nice tempranillo during dinner, or a sauvignon blanc in the sun, you cannot deny the fact that it contributes to a cozier, richer, more tipsy life. This begs the question: what consequence does drinking a habitual glass grapetasticness have for your figure? [...]

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]]> http://bodylogiq.org/en/4-things-you-probably-didnt-know-about-wine-and-weight-loss/feed/ 0 The best exercises for the Glutes http://bodylogiq.org/en/best-exercises-glutes/ http://bodylogiq.org/en/best-exercises-glutes/#respond Tue, 17 May 2016 15:17:55 +0000 http://www.bodylogiq.org/?p=1446 A firm butt, a juicy booty, a round butt, godly glutes, a cherry bottom…

 Whatever you want to call it, you know what it looks like, and close to all women want it. But what gets a booty so juicy? What makes a butt so firm? 1 word: size. Muscle size, to be precise. Underneath that [...]

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