The Anecdotals with GymRatPat

This episode eliminates the number one excuse for not working out, which is not having enough time. Whether you're a doctor, lawyer, parent or any other title which makes you feel like there is not enough time to take care of yourself, this episode will help you optimize your busy day to help you do fitness a little bit better tomorrow! Feel free to email me at [email protected] or follow me on Instagram @gymratpat420 References Department of Health & Human Services. (2024). Physical activity - how to get active when you are busy. Better Health Channel. https://www.betterhealth.vic.g... Mayo Clinic. (2021). Fit a workout into any schedule. Mayo Clinic Health System. https://www.mayoclinichealthsy...

In today’s episode, we break away from bodybuilding talk to focus on mental health and how hiking can do more for that than we ever thought possible. University studies, expert analysis, and, of course, ANECDOTALS are used to shed some light on the many ways hiking can make tomorrow a little bit better for you! For questions, comments, and concerns, feel free to email me at [email protected] or follow me on Instagram @GymRatPat420. References Atchley, R. A., Strayer, D. L., & Atchley, P. (2012). Creativity in the Wild: Improving Creative Reasoning through Immersion in Natural Settings. PLoS ONE, 7(12), e51474. https://doi.org/10.1371/journa...  Dafna. (2020, June 23). Is hiking good for brain function and mental health? Better Aging. https://www.betteraging.com/co...:~:text=And%20one%20of%20the%20best%20ways%20to%20exercise,well%20being%20by%20lowering%20stress%20and%20calming%20anxieties.  New York City. (2024). Van Cortlandt Park Hiking Trail : NYC Parks. https://www.nycgovparks.org/pa...  Stanford Report. (2015). Stanford researchers find mental health prescription: Nature. Stanford University. https://news.stanford.edu/stor...  Trimble, W. (2021, August 6). Hiking is Nature’s Therapy. American Hiking Society. https://americanhiking.org/blo...

As promised, this episode covers whether or not an arm day is necessary to maximize muscle growth. A healthy mixture of science, expert advice, and bro science make give you the answer you've been looking for to get those arms where they need to be! We conclude this episode with some philosophical wisdom to keep your head in the game for bulletproof motivation. References Boyce, L. (2022). The Best Hypertrophy Workout for Your Arms. Men’s Journal. https://www.mensjournal.com/he...-armworkout#:~:text=If%20you%20want%20to%20build,loading%20a%20muscle%20takes %20on. Dickey, K. (2024, June 25). 10 quotes about delayed gratification. Fiscal Fitness Phoenix. https://fiscalfitnessphx.com/1... Peter Khatcherian. (2023, January 5). Why you should have an arm Day! [Video]. YouTube. https://www.youtube.com/watch?... Piana, R. (2017). Feeder workouts. Youtube. https://youtube.com/shorts/ey4... Subuso. (2024). Do you have an arm day? Reddit. https://www.reddit.com/r/natur... day/

In the first ever episode of the show, we open up our fit series with a deep dive into hypertrophy. The latest research from some of the most qualified in the industry is used to define hypertrophy, and we talk about ways to maximize chest hypertrophy from a conditioning standpoint. Tune in weekdays at 7:00pm and turn on all notifications for future episodes. References   Bernárdez-Vázquez, R., Raya-González, J., Castillo, D., & Beato, M. (2022). Resistance Training Variables for Optimization of Muscle Hypertrophy: An Umbrella review. Frontiers in Sports and Active Living, 4. https://doi.org/10.3389/fspor....    Hardy, J. H., MSC. (2023). The Science of Muscle Hypertrophy: A guide for Trainers and Coaches. Faster Function. https://www.fasterfunction.com...:~:text=Muscle%20hypertrophy%20is%20primarily%20driven,primary%20driver%20of%20muscle%20hypertrophy.    Krzysztofik, N., Wilk, N., Wojdała, N., & Gołaś, N. (2019). Maximizing Muscle Hypertrophy: A Systematic review of advanced resistance training techniques and methods. International Journal of Environmental  Research and Public Health/International Journal of Environmental Research and Public Health, 16(24), 4897. https://doi.org/10.3390/ijerph16244897    Lorenzo, N., Serra-Prat, N., & Yébenes, N. (2019). The role of water homeostasis in muscle Function and frailty: a review. Nutrients, 11(8), 1857. https://doi.org/10.3390/nu11081857    Roig M, O'Brien K, Kirk G, Murray R, McKinnon P, Shadgan B, Reid WD. The effects of eccentric versus concentric resistance training on muscle strength and mass in healthy adults: a systematic review with meta-analysis. Br J Sports Med. 2009 Aug;43(8):556-68. doi: 10.1136/bjsm.2008.051417. Epub 2008 Nov 3. PMID: 18981046.   Williams, J. (2023, February 3). Metabolic Stress in Resistance Training: What to Know. Workouts. https://blog.lionel.edu/metabo...