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Components of total daily energy expenditure (TDEE) BMR = basal metabolic rate; NEAT = non-exercise activity thermogenesis; TEF = thermic effect of food; EAT = exercise activity thermogenesis; REE = resting energy expenditure; NREE = non-resting energy expenditure. Adapted from Maclean et al., 2011. https://images.squarespace-cdn.com/content/v1/681ad6ca8501fe46ccef0009/d9f4f317-a09f-4ffa-b177-c03becc8b01a/Screen+Shot+2026-02-11+at+10.09.04+PM.png Blog - HIIT vs. Science: Why Heart Rate Zones Aren’t the Key to Fat Loss - Make it stand out FIGURE 2: Heart Rate Zones https://www.verrotraining.com/blog/the-truth-about-iv-drips-for-sports-performance-booster-or-unnecessary-risk monthly 0.5 2026-02-11 https://images.squarespace-cdn.com/content/v1/681ad6ca8501fe46ccef0009/4f670b95-026e-4c55-bebf-77283b147616/Screen+Shot+2026-02-11+at+10.02.54+PM.png Blog - The Truth About IV Drips for Sports: Performance Booster or Unnecessary Risk? - Make it stand out Figure 1 https://www.verrotraining.com/blog/is-caffeine-really-helping-your-workout-the-surprising-science monthly 0.5 2026-02-11 https://www.verrotraining.com/blog/optimal-rest-time-strategies-for-muscle-growth monthly 0.5 2026-02-11 https://www.verrotraining.com/blog/energy-density-explained-a-smarter-approach-to-weight-management monthly 0.5 2026-02-11 https://www.verrotraining.com/blog/you-could-probably-be-training-your-hamstrings-better-insights-from-recent-research-on-leg-curls monthly 0.5 2026-02-11 https://www.verrotraining.com/blog/how-trainable-is-your-vo2-max monthly 0.5 2026-02-11 https://images.squarespace-cdn.com/content/v1/681ad6ca8501fe46ccef0009/ea2b47f6-3770-4c15-a51e-bd87aa1da18a/Screen+Shot+2026-02-11+at+9.29.37+PM.png Blog - How Trainable is Your VO2 Max? - Make it stand out FIGURE 1 VO2 Max by Age, Sex, Fitness https://images.squarespace-cdn.com/content/v1/681ad6ca8501fe46ccef0009/3cbb21a0-dfa5-4d6a-9a3f-cd8c933a25f5/Screen+Shot+2026-02-11+at+9.31.11+PM.png Blog - How Trainable is Your VO2 Max? - Make it stand out FIGURE 2 Maximal Oxygen Uptake Rate (VO2 Max) As a Function of Age https://images.squarespace-cdn.com/content/v1/681ad6ca8501fe46ccef0009/2046aa5f-b86e-4fd6-9915-dd46a5445d83/Screen+Shot+2026-02-11+at+9.34.53+PM.png Blog - How Trainable is Your VO2 Max? - Make it stand out FIGURE 3 Recommendation for VO2 Max Training https://images.squarespace-cdn.com/content/v1/681ad6ca8501fe46ccef0009/059c1db8-ee92-4b2c-a156-e88d05f7fd61/Screen+Shot+2026-02-11+at+9.35.48+PM.png Blog - How Trainable is Your VO2 Max? - Make it stand out FIGURE 4 Frank’s VO2 Max Training Protocol https://www.verrotraining.com/blog/why-cant-we-just-add-5lbs-to-a-lift-indefinitely monthly 0.5 2026-02-11 https://images.squarespace-cdn.com/content/v1/681ad6ca8501fe46ccef0009/105d35cf-183e-4c0b-aada-e240be39a364/Screen+Shot+2026-02-11+at+9.22.45+PM.png Blog - Why Can’t We Just Add 5lbs To A Lift Indefinitely? - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/681ad6ca8501fe46ccef0009/2473698a-8f8c-4e46-90f7-fdc86df0deed/Screen+Shot+2026-02-11+at+9.23.22+PM.png Blog - Why Can’t We Just Add 5lbs To A Lift Indefinitely? - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/681ad6ca8501fe46ccef0009/0aa834c2-e5eb-43f7-9404-63084da8a560/Screen+Shot+2026-02-11+at+9.23.52+PM.png Blog - Why Can’t We Just Add 5lbs To A Lift Indefinitely? - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/681ad6ca8501fe46ccef0009/9fb415e3-4a8a-450c-89c7-f87fc4a16794/Screen+Shot+2026-02-11+at+9.24.25+PM.png Blog - Why Can’t We Just Add 5lbs To A Lift Indefinitely? - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/681ad6ca8501fe46ccef0009/230d3747-94f4-44ad-b7ce-743c3f056fde/Screen+Shot+2026-02-11+at+9.25.12+PM.png Blog - Why Can’t We Just Add 5lbs To A Lift Indefinitely? - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://www.verrotraining.com/blog/maximizing-muscle-mass-insights-into-growth-and-limitations monthly 0.5 2026-02-11 https://images.squarespace-cdn.com/content/v1/681ad6ca8501fe46ccef0009/2d46654c-96ea-4e6e-ab5b-556b54a6da6d/Screen+Shot+2026-02-11+at+9.07.10+PM.png Blog - Maximizing Muscle Mass: Insights into Growth and Limitations - Make it stand out TABLE 1 Size and strength changes in the trained arm. Source: Variability in Muscle Size and Strength Gain after Unilateral Resistance Training Medicine & Science in Sports & Exercise 37(6):964-972, June 2005. https://images.squarespace-cdn.com/content/v1/681ad6ca8501fe46ccef0009/fd4ce6de-d34f-464f-9c5a-ab9b2200c5b4/Screen+Shot+2026-02-11+at+9.08.04+PM.png Blog - Maximizing Muscle Mass: Insights into Growth and Limitations - Make it stand out FIGURE 1 Biceps cross-sectional area. Histogram of biceps cross-sectional area changes (relative to baseline) within each gender for the trained arm. Source: Variability in Muscle Size and Strength Gain after Unilateral Resistance Training Medicine & Science in Sports & Exercise 37(6):964-972, June 2005. https://images.squarespace-cdn.com/content/v1/681ad6ca8501fe46ccef0009/a9c33e57-6adf-46fe-9374-a39981ca5dce/Screen+Shot+2026-02-11+at+9.08.49+PM.png Blog - Maximizing Muscle Mass: Insights into Growth and Limitations - Make it stand out FIGURE 2. Fiber area values for type I, II, and mean muscle fiber areas pre and post-training. Values are means ± SD;n = 11 subjects. Source: Muscle fiber hypertrophy, hyperplasia, and capillary density in college men after resistance training.. Journal of applied physiology, 81 5, 2004-12. https://images.squarespace-cdn.com/content/v1/681ad6ca8501fe46ccef0009/d1e7b082-4631-492f-b3b1-3ce04756381d/Screen+Shot+2026-02-11+at+9.09.56+PM.png Blog - Maximizing Muscle Mass: Insights into Growth and Limitations - Make it stand out FIGURE 3 FFMI versus height in meters for 74 nonusers and 83 users of anabolic-androgenic steroids. Source: Kouri, Elena M. Ph.D.; Pope, Harrison G. Jr. M.D.; Katz, David L. M.D., J.D.; Oliva, Paul B.A.. Fat-Free Mass Index in Users and Nonusers of Anabolic-Androgenic Steroids. Clinical Journal of Sport Medicine 5(4):p 223-228, October 1995. https://images.squarespace-cdn.com/content/v1/681ad6ca8501fe46ccef0009/c1d26cbd-f801-4462-9b28-cfaf922486d1/Screen+Shot+2026-02-11+at+9.10.47+PM.png Blog - Maximizing Muscle Mass: Insights into Growth and Limitations - Make it stand out TABLE 2 Estimated normalized FFMIs of Mr. America Winners, 1939-1959 Source: Kouri, Elena M. Ph.D.; Pope, Harrison G. Jr. M.D.; Katz, David L. M.D., J.D.; Oliva, Paul B.A.. Fat-Free Mass Index in Users and Nonusers of Anabolic-Androgenic Steroids. Clinical Journal of Sport Medicine 5(4):p 223-228, October 1995. https://images.squarespace-cdn.com/content/v1/681ad6ca8501fe46ccef0009/d4a4fbe1-893d-4eb1-a9c5-15f1aee0b440/Screen+Shot+2026-02-11+at+9.14.41+PM.png Blog - Maximizing Muscle Mass: Insights into Growth and Limitations - Make it stand out TABLE 3 Changes in weight, fat-free mass (FFM), fat mass (FM), and body build after 12 wk of weight training Source: Van Etten LM, Verstappen FT, Westerterp KR. Effect of body build on weight-training-induced adaptations in body composition and muscular strength. Med Sci Sports Exerc. 1994 Apr;26(4):515-21. https://images.squarespace-cdn.com/content/v1/681ad6ca8501fe46ccef0009/18db1d26-0a40-4b6e-8d2a-b7df65810100/Screen+Shot+2026-02-11+at+9.15.41+PM.png Blog - Maximizing Muscle Mass: Insights into Growth and Limitations - Make it stand out Table 4 Significant age-adjusted Pearson correlation coefficients between frame-size measures and weight, statue, and body-composition measures1 Source: Chumlea WC, Wisemandle W, Guo SS, Siervogel RM. Relations between frame size and body composition and bone mineral status. Am J Clin Nutr. 2002 Jun;75(6):1012-6. https://images.squarespace-cdn.com/content/v1/681ad6ca8501fe46ccef0009/2e430890-6dd5-47a3-beac-d16581beba66/Screen+Shot+2026-02-11+at+9.16.50+PM.png Blog - Maximizing Muscle Mass: Insights into Growth and Limitations - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://www.verrotraining.com/blog/the-deadlift-dilemma-which-deadlift-is-best-for-your-training monthly 0.5 2026-02-11 https://images.squarespace-cdn.com/content/v1/681ad6ca8501fe46ccef0009/04ae6931-04b1-405b-8064-7d7926a3c6d0/Screen+Shot+2026-02-11+at+8.58.50+PM.png Blog - The Deadlift Dilemma: Which Deadlift Is Best For Your Training? - Make it stand out Table 1 Electromyographic comparisons (mean ± SD) between sumo and conventional deadlifts (collapsed across all knee extending and knee flexing intervals and both belt conditions), between belt and no-belt (collapsed across all knee extending and knee flexing intervals and both deadlift styles), and between knee angle intervals (collapsed across both belt conditions and both deadlift styles); data were normalized and expressed as a percent of a maximum voluntary isometric contraction. Source: Escamilla et al. (2002). https://images.squarespace-cdn.com/content/v1/681ad6ca8501fe46ccef0009/6538df15-5160-45c5-a499-561186c92be3/Screen+Shot+2026-02-11+at+8.59.42+PM.png Blog - The Deadlift Dilemma: Which Deadlift Is Best For Your Training? - Make it stand out Table 2 Comparison of mean and ratio of muscle electromyographic activity in sumo and traditional deadlift movements between the dominant and non-dominant legs Source: Salehi, K. et al. (2020). https://images.squarespace-cdn.com/content/v1/681ad6ca8501fe46ccef0009/a4c30897-086b-4dd9-b6be-76bafdf4577f/Screen+Shot+2026-02-11+at+9.00.29+PM.png Blog - The Deadlift Dilemma: Which Deadlift Is Best For Your Training? - Make it stand out Figure 1. Mean electromyographic (EMG) activity (normalized to maximal voluntary isometric contraction) in the gluteus maximus, biceps femoris, and erector spinae during the barbell deadlift (□), hex bar deadlift (●), and hip thrust (○). Brackets indicate difference between exercise modalities (*p ≤ 0.05, **p < 0.01). Values are mean with 95% confidence intervals. Source: Anderson et al. (2018). https://images.squarespace-cdn.com/content/v1/681ad6ca8501fe46ccef0009/25b8a17f-bce2-4865-a80a-fa918e64c2bb/Screen+Shot+2026-02-11+at+9.01.17+PM.png Blog - The Deadlift Dilemma: Which Deadlift Is Best For Your Training? - Make it stand out Table 1 Normalized electromyography (EMG) amplitude values (mean ± SD) for the straight and hexagonal barbells, collapsed across 65 and 85% 1 repetition maximum loads.* Source: Camara et al (2016). https://images.squarespace-cdn.com/content/v1/681ad6ca8501fe46ccef0009/73e0fba7-c067-47a8-8f20-fc3ed77f6195/Screen+Shot+2026-02-11+at+9.01.49+PM.png Blog - The Deadlift Dilemma: Which Deadlift Is Best For Your Training? - Make it stand out Table 2 Peak ground reaction force, power, and velocity for straight and hexagonal barbells, collapsed across 65 and 85% 1 repetition maximum loads.* Source: Camara et al (2016). https://images.squarespace-cdn.com/content/v1/681ad6ca8501fe46ccef0009/2da2f681-4c80-4fa7-8df7-7f48d0371be6/Screen+Shot+2026-02-11+at+9.02.41+PM.png Blog - The Deadlift Dilemma: Which Deadlift Is Best For Your Training? - Make it stand out FIGURE 2 Muscle activity in relation to DL positions. * Significant difference (p<0.05) for the lift-off position. ¥ Significant difference (p<0.05) for the mid-pull position. Source: Moreira, V.M.; Lima, L.C.R.d.; Mortatti, A.L.; Souza, T.M.F.d.; Lima, F.V.; Oliveira, S.F.M.; Cabido, C.E.T.; Aidar, F.J.; Costa, M.d.C.; Pires, T.; et al. Analysis of Muscle Strength and Electromyographic Activity during Different Deadlift Positions. Muscles 2023, 2, 218-227. https://doi.org/10.3390/muscles2020016 https://www.verrotraining.com/blog/hiit-or-miss-are-30-second-workouts-enough-to-get-fit monthly 0.5 2026-02-11 https://www.verrotraining.com/blog/investigating-proteins-role-in-healthy-aging-recent-findings monthly 0.5 2026-02-11 https://images.squarespace-cdn.com/content/v1/681ad6ca8501fe46ccef0009/6be4614d-260a-4929-b3b3-b6fb7872ad54/Screen+Shot+2026-02-11+at+8.45.37+PM.png Blog - Investigating Protein's Role in Healthy Aging: Recent Findings - Make it stand out Figure 1 Odds ratios (ORs) (95% confidence intervals) of healthy aging (n ¼ 3721) associated with isocaloric substitution of total protein for dietary carbohydrate (total, refined, and from whole grains) and dietary fatty acids (total, saturated, polyunsaturated, and trans) modeled in 3%-energy increments in 48,762 participants in the Nurses’ Health Study. BMI, body mass index; CI, confidence interval; MET, metabolic equivalent; MUFA, monounsaturated fatty acid; OR, odds ratio; PUFA, polyunsaturated fatty acid; SFA, saturated fatty acid; TFA, trans fatty acid. Source: Dietary protein intake in midlife in relation to healthy aging - results from the prospective Nurses' Health Study cohort. Am J Clin Nutr. 2024 Feb;119(2):271-282. https://www.verrotraining.com/blog/birthing-position-guidance monthly 0.5 2026-02-11 https://www.verrotraining.com/blog/performing-perineal-massage-to-help-prevent-tearing-during-birth monthly 0.5 2026-02-11 https://images.squarespace-cdn.com/content/v1/681ad6ca8501fe46ccef0009/4fbbe5af-1304-44d3-a4e6-1123f5560e98/Screen+Shot+2026-02-11+at+8.38.38+PM.png Blog - Performing Perineal Massage to Help Prevent Tearing During Birth&nbsp; - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://www.verrotraining.com/blog/strengthening-your-pelvic-floor-during-your-first-second-trimester monthly 0.5 2026-02-11 https://www.verrotraining.com/blog/how-to-relax-your-pelvic-floor monthly 0.5 2026-02-11 https://images.squarespace-cdn.com/content/v1/681ad6ca8501fe46ccef0009/16ca8a27-615e-4538-8ac2-96c11916bef3/Screen+Shot+2025-12-16+at+8.46.29+PM.png Blog - How to Relax your Pelvic Floor - Make it stand out 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