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Latest Columns

Bodypro Gym - COVID-19 Gym Safety
John Robert Cardillo - John Robert Cardillo
On July 27, 2020 the Ontario government allowed Ontario’s gyms to reopen. After being closed for more than 4 months as a result of the COVID-19 Pandemic, Bodypro Gym in Hamilton was anxious to reopen... more
Protein Blondies
Michelle Ralph-Larose - Michelle Ralph-Larose
A perfect sweet treat for anyone, this blondie recipe is made with a chickpea base, zero flour making it gluten free and can be made vegan by using your favourite vegan protein powder and vegan... more
You must use a weight that is heavy enough to allow you to perform 8 strict repetitions within your strength ability. Then through sheer determination and motivation you must push yourself to perform... more
Time As A Factor To Building Muscle
John Robert Cardillo - John Robert Cardillo
When working a specific body part, the rest time between exercises determines the level of intensity and degree of hypertrophy achieved. To train with the highest intensity that I advocate in my HIT3... more
Machines vs Free Weights
John Robert Cardillo - John Robert Cardillo
There has been a long-standing debate on which is a better exercise tool, machines or free weights. They obviously both provide stimulus to muscles being exercised. Some machines have been designed... more
Recuperation Time Affects Muscle Growth By John Cardillo
John Robert Cardillo - John Robert Cardillo
Intense sun exposure is the stimulus that causes sunburn which results in a suntan, likewise hi-intensity training is the stimulus that causes muscle soreness which results in muscular growth. In the... more

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