High volume training. Artificial sweeteners. Learning

View Live
Scroll
Insight
Dan Trink
Author

Dan Trink

Role

Co-Founder

Date

6.6.2024

Topic

High volume training. Artificial sweeteners. Learning

BLOG

High volume training. Artificial sweeteners. Learning

Weekly Insights on TRAINING, NUTRITION, and MINDSET from Fort Co-Founder Dan Trink

As long as you are allowing for adequate recovery, putting in more work is going to be the fastest route to your goals.

Dan Trink

Co-Founder

TRAINING

High training volume isn't just beneficial for muscle mass, it helps build strength as well.

A recent study looked at experienced football players who performed the squat and bench press three times per week. From there the groups were divided into those who did one set per exercise per session, two sets and three sets.

The group that did the most work (9 sets per week) had the greatest strength gains. This validates earlier research that showed the best strength gains with 10+ sets per week.

What this means for you: Concepts such as single-sets to failure and exercise biohacking have gained traction on social media but the adage of more work yielding in greater results holds true for both hypertrophy and strength gains. As long as you are allowing for adequate recovery, putting in more work is going to be the fastest route to your goals.

You can find the most recent study HERE.

(The other meta-analysis I referenced by Ralston in 2017 can be found HERE if you want to compare results)

NUTRITION

No shortage of differing opinions when it comes to potential negative health outcomes of consuming artificial sweeteners, but most current research shows them to be relatively harmless.

(A recent study actually found diet soda consumption to be more effective than water when included in a year long weight loss program. You can find that study HERE.)

A different recent study looked at artificial sweeteners and their effects on insulin resistance. The concern being that artificial sweeteners can cause the same cascade of events that lead to diabetes.

It turns out that, once again, artificial sweeteners are not a contributing factor to insulin resistace as they do not raise blood sugar or insulin levels

What this means for you: As the science currently stands it's becoming more and more difficult to build a case against artificial sweeteners and you can use them safely. There are certainly other chemicals and preservatives commonly associated with non-nutritive sweetened foods and beverages (diet soda being a very common one) that may cause harm. But these risks likely exist outside of how those products are sweetened.

If you'd like to read this most recent study you can find it HERE.

MINDSET

The greatest competitive advantage that exists is the ability and desire to continue learning.

Best trainers, workouts , overall energy. When I joined I was at one of my lowest points in life . Through the classes and mentorship, my body , mind and life in general started to shift for the better .

Sunny K

FORT MEMBER SINCE 2017

"The community is awesome. I've been working out for many years but haven't ever been this happy."

Olya S.

Member since 2021

I have nothing but amazing things to say about this place. I was targeted via an Instagram ad and decided to give it a shot. I took the survey via the website and was on the phone with Kyle less than two hours later. This place is an amazing experience and just a great vibe in general.

Pranjal S.

Fort Member
Get Started

2-Week Trials Now Available.

2 weeks to change the way you feel about fitness
Schedule a Call