Nate Miyaki

Fitness Author - Physique Athlete - Vagabond Strategist

Body Composition Training 101: Intensity

Intensity: Qualitative measure of your effort level in the gym, how “hard” you work out. Recommendations: Push yourself to momentary muscular failure on most sets. TOUGHEN UP! Here is the tough love truth — most people just don’t work out hard enough, or use enough discipline with their nutrition plans, to get noticeable physique transformation results. Trust me, it takes work, it takes A LOT OF WORK, to build a fit body. Sure,.. Read More

Body Composition Training 101: Inter-set Rest

Inter-set Rest — the amount of time you rest in between sets Recommendations — 30 – 120 seconds Did you think I would leave any training variable to chance? We get down to every little detail in regards to physique development, including interest rest. Applying sound principles to every step of the process is called proper program design. That’s the way to use scientific knowledge to our full advantage. That’s the way to.. Read More

Body Composition Training 101: Exercise Form

Exercise form: The manner in which you execute/perform a particular lift Recommendations: Use various tempo prescriptions, always with a controlled negative/lowering phase. Most common: 3-1-1-0, 3-0-1-0, 2-0-2-0, 2-0-2-1. If I was forced to put a number on it, I’d say that 75% of the average gym population is exercising improperly. A good percentage of those people are just plain exercising dangerously. You know what I’m talking about. The heaving, limbo barbell curls. The.. Read More

Body Composition Training 101: Reps

Repetitions (Reps): The number of times you lift the weight in a given set. Recommendations: 6-15 reps per set THE SCIENCE IS CLEAR The research and literature regarding adaptations to strength training protocols are quite clear: 1-5 reps are primarily for strength 6-15 reps are primarily for size/development 15+ reps are primarily for muscular endurance That’s simple enough to apply in the real world, but that’s also the problem. People feel they always.. Read More

Body Composition Training 101: Exercise Selection

Exercise selection: The exercises you use in your training program Exercise selection recommendations: Focus on traditional, basic exercises (examples embedded within article). THE CIRCUS SHOW Most gyms these days have become circus shows. Some of the shit you see in the name of “cutting edge” or “innovative” fitness is simply ridiculous, and offers little to no benefit in terms of real physique enhancement. At the very least it is a waste of time… Read More