SNR #162: Andrew Chappell, PhD – Examining Contest Prep Strategies Followed by Natural Bodybuilders

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SNR #162

Podcast: Play in new window | DownloadEpisode 162: Andrew Chappell, PhD of Sheffield Hallam University is on the show to discuss preliminary data looking into different nutritional strategies followed by natural bodybuilders. Get the podcast on iTunes (iOS) Get the podcast on Stitcher (Android app) Get podcast RSS feed Click Here to Get Podcast Transcripts Guest Bio Andrew Chappell, PhD. Andrew is a Pro Natural Bodybuilder who has been training and competing for over 10 years. He competes with the Drug Free Athletes Coalition in professionally sanctioned contests and is previously a five time British Champion with the British Natural … Read More

SNR #153: Dan Garner – Hydration Status, Electrolytes & Athlete Lab Analysis

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Podcast: Play in new window | DownloadEpisode 153: Dan Garner discusses hydration status, electrolyte supplementation and performance nutrition for athletes.  Get the podcast on iTunes (iOS) Get the podcast on Stitcher (Android app) Get podcast RSS feed Click Here to Get Podcast Transcripts  Dan Garner   Dan Garner is the owner and founder of Team Garner and is the head strength coach and nutrition specialist for Specializing and delivering consistent world class results in physique transformation and athletic performance, Dan has worked with many athletes from the youth leagues right up to the NHL, NFL, MLB and UFC. He … Read More

SNR #151: Planning the 4 Phases of Combat Sport Nutrition

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Podcast: Play in new window | DownloadEpisode 151: How to periodize nutrition for a combat sport athlete through understanding the 4 phases of nutrition they transition through. Click Here to Get Podcast Transcripts Sigma Weight Cutting System Support the podcast on Patreon Click Here to Get Podcast Transcripts

SNR 149: Mike Israetel, PhD – Evidence-Based Healthy Eating Principles

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Podcast: Play in new window | DownloadShare this episode on Facebook Episode 149: Mike Israetel, PhD discusses the hierarchy of nutritional factors that have an affect on health, how this differs from just body composition goals and how to avoid getting married to any one diet method. Get the podcast on iTunes (iOS) Get the podcast on Stitcher (Android app) Get podcast RSS feed Click Here to Get Podcast Transcripts  Mike Israetel, PhD   Mike Israetel is currently a professor of Exercise Science at Temple University in Philadelphia, as well consulting nutritional and training for elite strength and combat athletes around the … Read More

Your Powerlifting Meet Preparation Checklist – Part 3

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powerlifting meet prep

Interested in powerlifting? Click here to be notified of the soon-to-launch Sigma Powerlifting Guides Introduction Welcome back to part three of this article series. In part 1 I discussed choosing the right meet for you if you’re fairly new to the sport as well as what to prepare for the day of a meet. Then in part 2, I outlined the thought process involved in choosing the right weight class for you as well as being realistic with your goals for your first few meets. In this part I will provide a synopsis of the running of a Powerlifting meet … Read More

Your Powerlifting Meet Preparation Checklist – Part 1

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powerlifting meet prep

Introduction In recent years there has been a continued explosion in the popularity of powerlifting, particularly raw (unequipped) lifting. The purpose of this 3-part series of articles is to inform people new or relatively new to powerlifting on what to prepare themselves for on the day of a meet. I would hope that this guide will be of use to both those thinking of entering their first meet, as well as more experienced competitors. I would also like to preface this article with the caveat that I am speaking from the perspective of being a lifter and coach in the Irish … Read More

Never Waste An Injury: The Psychology of Setbacks in Combat Sports

Ciaran O' ReganBlog Posts Comments


LET US IMAGINE A SCENARIO… You are progressing on your martial arts journey and greatly enjoying the process. All the pieces are falling into place. Your growth curve is beautiful. Every day at training you are picking up new skills and identifying new areas to work on. You have the momentum of a boulder rolling down a hill and you are excited about your progression. With the rate at which you are improving, you see the sky as the limit for your skills. Life is good. Then… BOOM! Some body part, that just seconds before in your mind was as indestructible as steel … Read More

Are Quarter Squats Actually a Better Option For Athletes?

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This is a post by Arthur Lynch. Arthur is a PhD researcher in muscle physiology, an international-level raw powerlifter and coach here at Sigma Nutrition. I was recently sent a link to a T-Nation article titled “Tip: Do Quarter Squats To Boost Athleticism” (original piece here), with a request for my opinion on the conclusions drawn by the author. The article is a summary and interpretation of a recently published study by Rhea et al. (full text here). In that study the researchers compared the effect of training quarter-, half- and full-depth squats on performance in the full squat, half squat and quarter squat. … Read More

The Pros and Cons of Aggressive Dieting [Calories Deficits #3]

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Copy of Drawing A Line In The Evidence-Based (3)

This is part 3 of a series of articles on caloric deficits. Make sure to read parts 1 & 2: Calorie Deficits #1: Understanding the Nuances of Energy Balance Is Slow & Steady Actually the Best Way to Diet? (Calorie Deficits #2) In part two of this series we discussed how fast rates of weight loss through large caloric diets CAN be used without loss much (if any) muscle mass. Especially in those with a decent amount of fat to lose. So should YOU use an aggressive diet? Let’s evaluate the pros and cons… The Pros of Aggressive Dieting Researchers at … Read More

Powerlifting Content Archive

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powerlifting resources nutrition

This is a collection of all powerlifting-related content put out by Sigma Nutrition. I will update it over time so feel free to bookmark and refer back to as resources are added. Podcast Episodes Episode 140 with 2015 IPF -93kg silver medalist Layne Norton. (show notes) Episode 122 with IPF -83kg World Champion Brett Gibbs. (show notes) Episode 79 with Eric Helms of 3DMJ on nutrition strategies for powerlifters. (show notes) Episode 78 with powerlifter and world-record holder Greg Nuckols, founder of (show notes) Episode 114 with -93kg USAPL lifter Ryan Doris of De Novo Nutrition. (show notes) Episode 43 with Mike Israetel, PhD of Renaissance … Read More

Making the Cut, Part III: Supplements for Combat Sport Fighters

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Supplements MMA

Supplementation. This could be a 4-part series in itself. However, I’ll skip on some details and cut through a lot of the crap that’s out there to get to: which supplements actually work which don’t and which are actually worth investing in. A brief point to consider before I go into this: If you don’t have the foundations discussed in part I in place, don’t worry about supplements. Sort yourself out first. The best supplement regime you can put together will be worth f**king ZERO if you continue to sleep 5 hours a night and eat too few calories and no carbs. Ok, … Read More

Making the Cut, Part II: How fighters should eat for fat loss (without destroying training performance and health)

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This is part II of a 4-part series. You can catch part I here. Can a fighter get lean without absolutely tanking performance in the gym or making themselves feel dreadful throughout the leaning out process. Without doubt, YES! But to do so there are things that need to be considered. Cutting Weight vs. Losing Weight One thing to clear up for those of you who aren’t involved in combat sports and perhaps not familiar with cutting weight is the difference between cutting weight and losing body fat. It should seem logical that having a fighter as strong as possible … Read More