Ryan A. Hall, BS, MS, Exercise Physiology, Certified Master Trainer, and major partner in Exercise Science, LLC has over 25 years of experience in the health and fitness industry. Ryan’s Exercise and Genetic Variability Lecture formed the basis of Chapter 8: The Genetic Factor in Body By Science by Dr Doug McGuff and John Little. He also contributed to Chapter 3: The Dose/Response Relationship of Exercise.
This is Part 2. For Part 1, which I highly recommend you listen to first, please click here. Please note – In this episode, I talk about my confusion around effective diets for optimal body composition. I’ve since found that Ted Naiman’s recent presentation on Insulin Resistance (coupled with our recent discussion – coming soon!) has been incredibly helpful in providing some clarity!
The studies Ryan mentioned will be added to this blog post at a later date.
Contact Ryan here:
In this episode, we cover:
- Examples where Ryan has individualised the exercise stimulus for the individual to address things like genotype, fatigue response, fiber type distribution, etc.
- Ryan’s thoughts on effective exercise cadence.
- How to objectively measure progress and specifically improvements in strength.
- The importance of the negative component of the exercise.
- The value in using HIIT alongside HIT and how to apply it effectively.
- How to train for performance, an expansion on The Ideal Training Program for Athletes, Chapter 10 in Body By Science.
- Fat loss and diet protocols.
- Ryan’s personal training program.
- And much more.
- Listen to it on iTunes.
- Stream by clicking here.
- Download as an MP3 by right-clicking here and choosing “save as”.
This episode is sponsored by Hituni.com, the best online courses in high intensity strength training. I recently completed their personal trainer course to increase my knowledge and become certified in HIT. HITuni offer DIY courses to help you get better results from your training and personal training courses to help you start and grow your HIT Business. Visit HITuni.com and use the code “HIB10” to get 10% OFF.
- Examples where Ryan has tailored the stimulus to an individual [6:00]
- How and when to add High-intensity-interval-training (HIIT) to your HIT regimen [17:20]
- Does the minimal-effective-dose (MED) for volume correlate with frequency? [35:35]
- Ryan’s thoughts on effective exercise cadence (repetition speed) [38:50]
- Is Kieser’s strength test an accurate way to measure training progress and strength? [56:40]
- How important is the eccentric (negative) component of an exercise? [1:00:53]
- Is an isometric hold exercise inferior to a full range of motion in terms of stimulating muscular hypertrophy? [1:06:00]
- Manual resistance training for the neck [1:11:05]
- The upsides and downsides of body-weight HIT [1:13:10]
- Ryan’s thoughts on changing training protocols to address performance goals such as power, strength and speed [1:19:20]
- What dietary and environmental changes should be made in order to make epigenetic changes in DNA expression to promote weight loss or “leanness” [1:30:35]
- How does Ryan address the quality of scientific studies? [1:51:55]
- Ryan’s existing training program and how has he changed his training to address his own genetics [1:55:30]
- Best way to contact Ryan [2:01:10]
Selected Links from the Episode
- Body By Science by Dr Doug McGuff and John Little (Amazon US / Amazon UK)
- MedX lumbar extension and rotary torso
- Standard bell curve
- Project Kratos by Drew Baye
- Myosin light-chain kinase
- Angiotensin-converting enzyme
- Kieser Training
- Nautilus Pullover
- MedX Hip Abduction Machine
- Kieser Strength Test
- Adenosine triphosphate
- Time static contraction
- Hillfit by Chris Highcock
- Ketogenic Diet
- Pub Med
- 23 and Me
- Comparison of an energy-restricted very low-carbohydrate and low-fat diet on weight loss, regional body composition and hormonal responses in overweight men and women
- Very-low-carbohydrate diets and preservation of muscle mass
- Is a Calorie Really a Calorie? Metabolic Advantage of Low-Carbohydrate Diets
- Thermodynamics of weight loss diets
- Dietary Protein and Exercise Have Additive Effects on Body Composition during Weight Loss in Adult Women
People Mentioned (inc Corporate Warrior interviews)
- Luke Carlson (Listen to Part 1, Part 2, and Part 3)
- Dr James Fisher (Listen to Part 1, Part 2, and Part 3)
- Drew Baye (Listen to Part 1 and Part 2)
- Arthur Jones
- Dr Doug McGuff (Listen to Part 1, Part 2 and Part 3)
- Simon Shawcross (Listen to Part 1 and Part 2)
- Dr Ellington Darden
- Celeste Landry Fortier
- Chris Highcock
- Gary Taubes (Listen to my interview here)
- James Steele (Listen to Part 1 and Part 2)