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You're in the gym every week, you're working hard, why not understand how to maximize your efforts? Variations of the bench press: incline, decline, flat, barbell, dumbbell, wide grip, and narrow grip. Each variation provides slightly different stimulus to different muscles. As a fitness professional, I've watched individuals struggle to understand the true mechanics of muscle growth. Despite the abundance of fitness content, the scientific process of building muscle remains a mystery for most. In studying muscle physiology, working with athletes, and translating complex scientific research into actionable strategies, I've learned that muscle growth is a precise, scientifically governed process that anyone can master. In this guide, I'll break down the science of muscle building, demystify hypertrophy, and show you exactly how to optimize your resistance training for maximum muscle growth. What is Muscle Hypertrophy?   Muscle hypertrophy is the scientific term for muscle growth. It occurs when muscle fibers increase in size in response to mechanical stress from resistance training. Benefits of Muscle Building Optimal Muscle Growth Strategies The Muscle Growth Process Recovery is Crucial Benefits of Muscle Building Increased metabolic rate Enhanced insulin sensitivity Improved bone density Better joint protection Reduced injury risk Improved body composition Enhanced cognitive function Increased testosterone and growth hormone production Optimal Muscle Growth Strategies Train each muscle group 2-3 times per week Use progressive overload (gradually increasing weight/reps) Prioritize compound movements (squats, deadlifts, bench press) Aim for 10-20 sets per muscle group weekly Use rep ranges of 6-12 for hypertrophy Ensure adequate protein intake (0.8-1g per lb of body weight) The Muscle Growth Process Mechanical Tension Resistance training creates high levels of physical stress in muscle fibers Triggers cellular signaling that initiates muscle protein synthesis Heavier weights and challenging resistance create more significant muscle tension Metabolic Stress High-volume training creates metabolic byproducts in muscles These byproducts stimulate growth hormone release Causes "pump" sensation during training Muscle Damage and Repair Resistance training causes controlled muscle fiber damage Body repairs damage by creating larger, stronger muscle fibers This adaptation prepares muscles for future stress Recovery is Crucial Muscle growth happens during rest, not during training. Prioritize: 7-9 hours of sleep nightly Proper nutrition Adequate protein intake Hydration Stress management The bottom line: Muscle growth is a scientifically driven process, but it’s not rocket science. Get in the gym consistently, train all your muscles hard at least twice a week, and be intentional with how you recover (sleep, nutrition, stress management). References: Schoenfeld, B. J. (2010). The mechanisms of muscle hypertrophy and their applications to resistance training. Journal of Strength and Conditioning Research, 24(10), 2857-2872. Jäger, R., et al. (2017). International Society of Sports Nutrition Position Stand: protein and exercise. Journal of the International Society of Sports Nutrition, 14, 20. Mitchell, C. J., et al. (2012). Resistance exercise load does not determine training-mediated hypertrophic gains in young men. Journal of Applied Physiology, 113(1), 71-77. Radaelli, R., et al. (2015). Low- and high-load resistance training periods: effects on muscle mass and strength gains. Scandinavian Journal of Medicine & Science in Sports, 25(5), 613-621. Staron, R. S., et al. (1994). Skeletal muscle adaptations during early phase of heavy-resistance training in men and women. Journal of Applied Physiology, 76(3), 1247-1255. By Darwin Anderson (CSCS, CNC, CF-L1)

Protein is essential for maintaining and improving overall health, but there's a lot of confusion about how much we need and when we should consume it . In this edition, we'll dive into the research and clear up some common misunderstandings about protein. Sirloin steak has roughly 50g of protein per serving and is one of the most nutrient-dense proteins. As a fitness professional, one of the most common questions I hear is, "How much protein do I need?" I get it - the information out there is overwhelming and often contradictory. Scroll through social media, and you'll find influencers pushing protein shakes every hour, while traditional guidelines suggest surprisingly low amounts that seem impossible for building muscle. Even medical websites can't seem to agree on how much we should eat. In this guide, I'll cut through the confusion and give you the evidence-based information you need to optimize your protein intake - no pseudoscience, no supplement sales pitch, just practical advice you can trust and start using today. Table of Contents: Why Is Protein So Important? How Much Protein Do I Need? Clearing Up Protein Misconceptions Why Is Protein So Important? Protein is an essential nutrient that is the building block for nearly every structure in your body. It's made up of amino acids that are crucial for maintaining and repairing tissues throughout your body. Here's what protein does: Builds and repairs muscle tissue Forms enzymes and hormones Maintains bone health and strength Supports immune system function Keeps your skin, hair, and nails healthy Promotes feelings of fullness and satiety While carbohydrates and fats are your body's primary energy sources, protein's central role is structural and regulatory - it's the foundation for building and maintaining your body's tissues and supporting various biological processes. Getting adequate protein is especially important if you're physically active or looking to maintain or build muscle mass. How Much Protein Do I Need?   While the recommended daily allowance (RDA) for protein is just 0.8 grams per kilogram of body weight, this number is outdated and represents the bare minimum to prevent deficiency – not what's optimal for health, body composition, and performance. Current research strongly supports consuming significantly more protein than the RDA suggests . For optimal health and body composition, aim for: 0.8 to 1 gram of protein per pound of body weight daily For example: if you weigh 150 pounds, shoot for 120-150 grams of protein per day If you weigh 200 pounds, aim for 160-200 grams daily Why aim this high? Because there are virtually no downsides to consuming more protein (assuming you're otherwise healthy), but there are numerous benefits: Better muscle growth and recovery Improved body composition Enhanced satiety and appetite control Preserved muscle mass during weight loss Better bone health as you age Many people worry about eating "too much" protein, but research has consistently shown that high protein intakes are safe for healthy individuals. If anything, most people don't eat enough protein to optimize their health and fitness goals. Start by calculating your target (multiply your body weight in pounds by 0.8-1.0), then work on gradually increasing your protein intake until you reach this range. You might be surprised at how much better you feel when consistently hitting these protein targets! Clearing Up Protein Misconceptions "Too much protein is bad for your kidneys."  This is a persistent myth. Research shows that healthy individuals can safely consume up to 2 grams of protein per kilogram of body weight daily without negatively affecting kidney function. "Protein powders and supplements are necessary to get enough protein."  While protein powders and supplements can be helpful in certain situations, you can absolutely meet your protein needs through whole, nutrient-dense foods like lean meats, poultry, fish, eggs, dairy, legumes, nuts, and seeds. "I need to space out my protein intake evenly throughout the day."  There is no conclusive evidence that your body can only utilize a certain amount of protein at one time. Consuming protein with each meal and snack is beneficial, but the total daily intake is most important. The bottom line is that protein is essential for your health and well-being. Focus on getting high-quality protein from a variety of whole food sources, and don't be afraid to adjust your intake based on your individual needs and fitness goals. Stay tuned for our next edition, where we'll dive into the science behind resistance training and muscle building! References: Arciero, P. J., Ormsbee, M. J., Gentile, C. L., Nindl, B. C., Brestoff, J. R., & Ruby, M. (2013). Increased protein intake and meal frequency reduces abdominal fat during energy balance and energy deficit. Obesity, 21(7), 1357-1366. Darling, A. L., Millward, D. J., Torgerson, D. J., Hewitt, C. E., & Lanham-New, S. A. (2009). Dietary protein and bone health: a systematic review and meta-analysis. The American journal of clinical nutrition, 90(6), 1674-1692. Delimaris, I. (2013). Adverse effects associated with protein intake above the recommended dietary allowance for adults. ISRN nutrition, 2013. Garthe, I., Raastad, T., Refsnes, P. E., Koivisto, A., & Sundgot-Borgen, J. (2013). Effect of two different weight-loss rates on body composition and strength and power-related performance in elite athletes. International journal of sport nutrition and exercise metabolism, 23(3), 208-219. Helms, E. R., Aragon, A. A., & Fitschen, P. J. (2014). Evidence-based recommendations for natural bodybuilding contest preparation: nutrition and supplementation. Journal of the International Society of Sports Nutrition, 11(1), 1-20. Leidy, H. J., Clifton, P. M., Astrup, A., Wycherley, T. P., Westerterp-Plantenga, M. S., Luscombe-Marsh, N. D., ... & Mattes, R. D. (2015). The role of protein in weight loss and maintenance. The American journal of clinical nutrition, 101(6), 1320S-1329S. Longland, T. M., Oikawa, S. Y., Mitchell, C. J., Devries, M. C., & Phillips, S. M. (2016). Higher compared with lower dietary protein during an energy deficit combined with intense exercise promotes greater lean mass gain and fat mass loss: a randomized trial. The American journal of clinical nutrition, 103(3), 738-746. Mamerow, M. M., Mettler, J. A., English, K. L., Casperson, S. L., Arentson-Lantz, E., Sheffield-Moore, M., ... & Paddon-Jones, D. (2014). Dietary protein distribution positively influences 24-h muscle protein synthesis in healthy adults. The Journal of nutrition, 144(6), 876-880. Phillips, S. M., & Van Loon, L. J. (2011). Dietary protein for athletes: from requirements to optimum adaptation. Journal of sports sciences, 29(sup1), S29-S38.

There's less time and close quarters to get to know our lovely group exercise instructors with all the precautions and no Group Ex Launch Parties. So here's some fast facts and advice to get to know Tsana, who teaches BodyPump Thursdays at 6:30am (and also is a licensed social worker, and an ASL-English interpreter!) When did you get into the fitness industry? About 8-9 years ago. There was a class at a gym I wanted to take (Les Mills BodyAttack) and I asked the manager why there weren't more classes on the schedule of that format. She said she didn't have enough instructors to teach it and then suggested I attend training. At first, I balked at the idea (the person who was cut from her 9th grade volleyball team, therefore throwing herself into theater and band), but after she talked/persuaded/convinced me, I took the training and that was the beginning of my life in fitness! How do you personally practice self-care? EXERCISE! All kinds! And I am going to tailor this one to the COVID-world and right now, I'm just a crazy walker. I make sure to go outside for at least 15 minutes during the day and after work, and then one of those is a longer walk of 30+ minutes. I will bring my phone, chat with some friends/family along the way and catch up. In the days now where your work is your home and your home is your work, I feel like that's the one way I can fully disconnect. For a while there, I was running outside (which I didn't like a single second of, but it was a necessary evil when gyms were closed.) Thankfully, now CAC is open again and I can go back to not needing to put on 10 layers to exercise. What are some hobbies that bring you joy? Oddly enough, cross-stitch! I learned when I was a kid (my grandmother taught me) and loved it ever since. Also, I'm a big baker, always giving people sweets (my neighbors love me) and reading is always a good past time. What is one workout or workout move or exercise you LOVE to do, even if it's hard? Why? TUCK JUMP. I love that you can make yourself fly, just for a moment. What is one workout or workout move or exercise you avoid at ALL costs? Why? There aren't any I avoid, but if my body isn't having a particular exercise that day, then I just modify. Always gotta listen to what your body is telling ya! Do you have a health/wellness philosophy, or mantra, you tell yourself? Not really. What's your go-to self-motivation sentence, word, or the thing that drives you to exercise even on the days you don't initially feel like it? "Just put on your gym clothes." I know that if I get my clothes on, then I'll get my butt to the gym and feel better. Do you have any tips for new or seasoned class participants to get into a great, consistent fitness and health routine? Don't be afraid of variety! I try to try every kind of class out there and because of what I've tried in the past, I have so many options to pick from so I don't get bored. I also always joke that in order to work out, I have to be entertained and this could vary from a treadmill with a movie playing or a super engaging group ex class.

< Back Vicky Baican Certified Personal Trainer & Nutritionist Vicky obtained her masters degree in Finance and Banking from the University of Babes-Bolyai in Romania where she is from. Since moving to America she has studied at the International Sports Sciences Association where she obtained her certifications as a Personal Trainer. She is continuing to obtain certifications as well, her next one being in Nutrition. When training clients, Vicky focuses on form and helping clients achieve their goals and fitness dreams. She also believes fitness is life and teaches her clients how to stay toned and how to maintain a healthy and balanced lifestyle. Vicky's own focus is on strengthening and glute workouts and she strives to teach her clients movements for injury prevention as well as sports performance and strength. Vicky has played sports her whole life and has always maintained a healthy, fit lifestyle. She played volleyball, soccer, table tennis and gymnastics. In her free time, she likes to read, listen to stoicism, watch movies and documentaries as well as take walks and hang out with friends. Her favorite hobby though is helping people in need by preparing boxes of clothes to send to orphanages in her home country Romania or the Salvation Army. SEND AN EMAIL Testimonials I absolutely love Vicky! She’s very professional and definitely knows what’s she doing. I love coming into the gym for my personal training sessions because I know that even if I am feeling discouraged, Vicky will always find a way to make me feel motivated again! She will never ever sugarcoat or fluff anything and will tell you the truth and that is very valuable to me because I rather hear the truth so that I can make improvements rather than hear false praise and stay where I am. Without a doubt, I would recommend Vicky to anyone and in a heartbeat! - Susanna W. Just wanted to drop you a quick note to let you know that I've had a number of sessions with Vicky now and things have been awesome. She's varied and adjusted custom routines, corrected and improved my form, and has been an overall positive and motivating force. Appreciate everything. - Andrew L.

Youth Soccer Programs In our Saturday Soccer program we work to teach the fundamentals in Soccer while providing an encouraging and fun environment for all of our players. It will be a program full of drills to not only help develop our players but also help them understand different scenarios and situations when they get back on the pitch. The WINTER Session begins February 15th, 2025 at the Cambridge Athletic Club 215 First Street location. We can’t wait to see you and your athlete this season! Enroll in Winter Sessions Questions? Email Josh Oliver. Saturday Youth Soccer 7-9 Year Olds, Co-Ed Saturday 11:00am - 11:45am February 15th - March 22nd In our Saturday Soccer program we work to teach the fundamentals in Soccer while providing an encouraging and fun environment for all of our players. It will be a program full of drills to not only help develop our players but also help them understand different scenarios and situations when they get back on the pitch.

"Tanner is an intelligent and skilled personal trainer. He listens well, takes my goals to heart and works me hard to attain them. Tanner is relentless in ensuring that my form is correct and my challenges grow with my abilities. I look back at where I started and am amazed at what I can now handle on a strength and cardio level. Personal training improved my performance during my sports seasons as well as my overall confidence." " I wanted it all: greater flexibility, strength and balance, but I could never have imagined the progress that I am actually making. Thanks to Matt’s assessment of my status on each of those points, his skillfully targeted programing and unwavering encouragement, I’m confidently on my way! He is a gifted coach." William W. Odell S. Theodore S. Sheri A. "Because of Jared’s encouragement and enthusiasm, I have not only become so much more confident in my athletic abilities but in myself as well. Thanks to Jared, my workout “routine” has become something that is not routine at all, but just a part of how I live my life." Jen R. Jen R. Ana C. WHAT CLIENTS SAY “Meaghan is really positive, realistic, flexible, knowledgeable and consistent.” — Jon A. Before I started training with Joe , I suffered a serious concussion that precluded me from any physical activity for three months; I lost 15 pounds of muscle due to atrophy — I was in the weakest shape of my life. Six weeks into training with Joe, I'm now stronger than I was during my athletic career; I've gained back 12 pounds of muscle; and I've set new personal records for all my major muscle groups. Considering my original goal was to gain 15 pounds in 12 weeks, we're operating at 160%. Above all, Joe is an earnest, stand-up guy with a good sense of humor. 10/10 would recommend. My goals for a long time have been sustainable weight loss and overall fitness, but I was never able to find a routine that worked well for me. Sara introduced me to hypertrophy when we first met a few months ago, and I knew immediately that it was the right choice for me. I feel like I make tangible progress with every session. Sara is always prepared, and has a way of demanding focus without making you feel pressured. Training with Sara is like being on auto-pilot, she knows how to make a workout feel like fun instead of like work. Her knowledge of anatomy and very obvious innate sense of how bodies work allows me to be completely sure that I'll be pushed to exactly the right place. I recently busted a rib while snowboarding and after getting medical clearance Sara also helped me ease me back into the workout routine using specific rehab techniques. Highly recommend this trainer to anyone who wants a reliable, knowledgeable, tough, and creative taskmaster. I really enjoy working with Sara , who is always checking to make sure I’m okay, and encourages me to challenge myself. Sara is patient, knowledgeable, always positive and a joy to work with. Susan H. A couple of years ago, I decided I was sick and tired of being sick and tired. I was paired with Emily as a trainer, and it was one of the best things that ever happened to me. She challenges me every week to accomplish things I didn't know my body was capable of. It's not always pretty, but with her encouragement and support I went from a wheezing mess trying to do one simple push-up to smoothly lifting over 130 lbs. She's helped me grow in not only strength but confidence. She's kind, patient, and knows just how far to push you to reach your goal. She's an incredible trainer and a huge asset to CAC. Joe was the trainer assigned to me for my “free” evaluation as a new member. In full transparency, I agreed to the two free sessions with no intention of signing on with a trainer (and certainly not a male trainer!). While I have worked with trainers consistently for the past five years, I had determined to take a break and not spend the money. Joe changed that. From the first session he was engaged, and truly interested in what I wanted to accomplish. My goals are to maintain overall health, strength and flexibility, despite chronic back/knee issues. Working with Joe has made me realize I had become complacent with my workout routine and had stopped pushing myself somewhere along the way. I truly believe you get out of your workout what you put in, and Joe is relentless in making sure I give it my all. Since November, I have doubled my deadlift PR, have flipped tractor tires for the first time, learned a whole new set of abdominal exercises and hauled a sandbag for what seems like miles, all at durations I did not think possible. Joe is a fantastic coach and motivator! Knowledgeable, down to earth, no-nonsense and always with a plan! I look forward to our sessions, as I know I will push myself each and every time. Embrace the Journey! I’ve been working with Sara since early September and I’ve been very happy with the experience. From our initial consultation and through each workout, Sara has taken a very client-centric approach, making sure to understand my goals, and evolving injury status to tailor each workout to my needs at the time. She has also been very accommodating to my unpredictable work schedule. I enjoy each workout as Sara has routines that are fun and offer a lot of variety. She also has a very positive attitude and working out with her often puts me in a more positive mindset for the rest of the day. I’d highly recommend Sara to anyone looking for fun, challenging and tailored workouts that keep them motivated to keep coming back to the gym. Sports have been part of my life from a young age, whether it be swimming, volleyball, lacrosse, crew, or sailing. Before joining the CAC I had pretty much trained with a team or on my own. I met Jared through taking Les Mills body pump and rpm classes and enjoyed his energy and enthusiasm during them. In 2011, after about a year of taking classes, I started personal training with Jared. One of my goals for training was to be physically stronger--he introduced me to weight training, which previously was never part of my workout regimen. Due to my knee surgery in 2007, I had apprehensions about my ability to lift heavy weights. Jared took my concerns into account and had me do exercises to strengthen my knees and increase my mobility. Now, I can confidently do back and front squats with more than my body weight. I am stronger now than I have ever been. Jared is caring, supportive, and encouraging. He motivates me to push beyond my perceived limits. His passion for fitness is apparent in the creative, challenging, and fun workouts he creates for me. Julie E. Brian O. Monica W. I started working with Jared knowing absolutely nothing about working out and physical fitness. I've been training for about a year and a half now and he's been great teaching me what to do and encouraging me to push myself past where I think I can go. When I started, I was feeling very intimidated by everything in the gym but I've become more comfortable with using the weights and equipment and now find myself looking forward to our sessions. I've really appreciated his dedication to not just my physical but also mental development in this regard. We've also started tracking my personal best max weights, and it's been especially encouraging seeing that grow with time and show real results. I also really appreciate Jared's understanding of my sometimes shifting schedule and his willingness to work with me on finding times for our sessions Entering and progressing through middle age, I began seeking recreational fitness. I discovered my naivete and sought professional trainers. Eric has trained me for about 6y and constantly amazes me with his empathy, awareness, ability to challenge me, and raw skill. At first, I was seeking basic daily fitness: flexibility, better recovery, and core strength. Eric's progressed me through those and beyond to overall strength, balance, and self-pride. Every session he quickly assesses what I need and adjusts his plans to directly address my immediate and long-term needs. His corrections are easy to understand. He's also a wonderful non-judgmental raconteur who gently gets to know you as a person. Matt M. Don M. Jon A. After years of struggling to rehab my knee tendonitis on my own, I began training with Meaghan with 2 goals: 1. To get my knee healthy enough so that I can enjoy activities like running and playing basketball again, 2. To re-establish exercise as a regular part o my weekly routine. I have been training with her for 9 months and throughout the entire time we've trained I have seen clear and consistent improvement with my knee and with my overall conditioning. I am even running 5K races again and am back to playing some basketball as well. Meaghan is really positive, realistic, flexible, knowledgeable, and consistent. Her dedication has helped motivate me to stay dedicated. Every individual workout is really well structured, and the overall fitness program she created was designed to help me meet my goals while also providing me with constant challenge. I highly recommend her as a personal trainer.