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# MyoMax Performance

Cutting through the noise with evidence-based training science.

## Sitemaps

- [XML Sitemap](https://www.myomaxfitness.com/sitemap.xml): Contains all public & indexable URLs for this website.

## Posts

- [Science-Backed Fitness and Exercise Articles](https://www.myomaxfitness.com/articles/) - Explore science-backed articles by a 30-year exercise physiologist. From original research for pros to practical fitness guides for all.
- [How to Design a Weight Training Routine: A Practical Guide](https://www.myomaxfitness.com/how-to-design-weight-training-routine/) - Stop guessing your sets, reps, and exercises. This practical guide by an exercise physiologist shows how to design a weight training routine that gets results.
- [Hamstring Weakness After Knee Replacement: EMG & Exercises](https://www.myomaxfitness.com/muscle-activation-post-knee-replacement/) - Discover the exercises some rehab programs overlook. Our EMG study suggests weakness in the hamstrings and vastus medialis after total knee replacement.
- [Best Biceps Exercises for Long and Short Head Development and Strength: An EMG Study](https://www.myomaxfitness.com/best-biceps-exercises-for-long-and-short-head/) - Which biceps exercises target the long head vs. short head? We used EMG to test 5 curls to find the best movements for peak, width and balanced development.
- [Running with the Brakes On: Is Muscle Coactivation Killing Your Running Economy?](https://www.myomaxfitness.com/running-economy-hamstring-biomechanics/) - Stop running with the brakes on. Discover how muscle coactivation and poor hamstring biomechanics tank your running economy and create a metabolic ceiling.
- [Drop Jump Test for ACL Recovery: The 30cm Difference](https://www.myomaxfitness.com/assessing-readiness-the-hidden-dangers-of-drop-jump-tests-in-injury-recovery/) - Uncover hidden risks in using a drop jump test for ACL recovery. Learn why drop height & pelvis kinematics are crucial to assess return-to-play.
- [Muscular Adaptations to Resistance Training With Special Emphasis on Muscle Fiber and Whole Muscle Hypertrophy](https://www.myomaxfitness.com/muscular-adaptations-to-resistance-training-with-special-emphasis-on-muscle-fiber-and-whole-muscle-hypertrophy/) - Resistance training has seen a marked rise in participation over the past number of decades. From its increase in popularity during the late 1800’s, lifting weights has become one of the most popular forms of exercise today. It can enhance athletic performance through increasing muscle mass and strength and it can help in the rehabilitation process following an injury. These results are all due to the increases in tension that the working muscles experience as they try to work against a certain amount of resistance (Tesch, 1988). Not only does the muscle respond by getting larger, but muscle strength also becomes specific to that movement (Morrisey, Harman, & Johnson, 1995). In other words, you can be strong lifting 100 pounds one way, but try to lift that 100 pounds in a different fashion and you may find yourself not nearly as strong.
- [1995 Training Review: 1940s-90s Bodybuilding & Legends](https://www.myomaxfitness.com/a-review-of-bodybuilders-and-their-training-methods/) - Dive into this unique 1995 bodybuilding training review. Uncover how methods evolved from 1940s to 90s legends, and the science behind them.
- [5 W's of How to Get Fit for Beginners](https://www.myomaxfitness.com/the-5-ws-of-getting-fit/) - Learn how to get fit for beginners with our simple guide to the 5 W's of exercise. Get the motivation and tips you need to succeed.
- [Improving Your Performance in Business Through Proper Exercise and Nutrition](https://www.myomaxfitness.com/improving-your-performance/) - Peak performance in the business world requires that you are alert, full of energy, mentally sharp, and highly motivated. When your energy level becomes a problem all of these essential attributes can suffer. Proper exercise and nutrition techniques can help to increase your energy through positively affecting your nervous system, hormone levels, and blood sugar levels.
- [Personal Training FAQ](https://www.myomaxfitness.com/personal-training-faq/) - What is a personal trainer? A personal trainer is a coach that works one-on-one with their clients to help them achieve a certain fitness goal by teaching proper exercise technique, intensity, and creating training program tailored to their needs. For example, some are interested in losing body fat, increasing strength, firming up certain body parts,
- [Training for Aerobic Performance](https://www.myomaxfitness.com/training-for-aerobic-performance/) - Training for Aerobic Performance Although coaches, instructors, fitness trainers, and physiologists often differ on the terminology of the different aerobic training methods, generally one can divide the training into the following sections. Training zone determination can be performed by measuring lactic acid levels, heart rate in relation to power production, and/or changes in EMG amplitude
- [Lactic Acid and Fat Burning: Optimize Workouts for Max Fat Loss](https://www.myomaxfitness.com/fatloss/) - Confused about lactic acid and fat burning? Learn how to keep lactic acid low for optimal fat-burning & efficient weight loss.
- [Your Midsection Abs Definition Plan: Sculpt a Strong, Defined Core](https://www.myomaxfitness.com/problem-mid-section/) - Your Midsection Abs Definition Plan: Strategic strength training, fat-burning cardio, and smart nutrition for a strong, defined core.
- [Using EMG Analysis to Improve Performance](https://www.myomaxfitness.com/using-emg-analysis-to-improve-performance/) - Using EMG Analysis to Improve Performance Surface EMG analysis, also known as surface electromyography, records how muscles activate when the nervous system sends a signal to the muscle to contract, allowing it to move, stabilize, or decelerate a joint. The small electrodes, similar to ECG electrodes, are placed directly on the skin above the targeted
- [Dealing with Pulled Muscles: Recovery & Prevention Guide](https://www.myomaxfitness.com/dealing-with-muscle-pulls-and-strains/) - Discover practical ways to manage a pulled or strained muscle. Understand causes, response, recovery, and how to prevent future injuries.
- [Getting Back Into Shape](https://www.myomaxfitness.com/getting-back-into-shape/) - Starting your fitness journey again? Our guide helps you get back in shape with realistic steps, consistency tips, & safe exercise advice.
- [ACL Injury Risk Assessment: Prevent Re-injury in Ottawa](https://www.myomaxfitness.com/drop-test-to-assess-knee-stability-through-emg-and-inertial-analysis/) - Concerned about ACL injury risk? Our ACL Injury Risk Assessment uses advanced tech to help athletes prevent re-injury & return stronger.
- [Using EMG and Inertial Analysis to Improve the Bench Press](https://www.myomaxfitness.com/using-emg-and-inertial-analysis-to-improve-the-bench-press/) - Learn the science behind how muscles work in a world-champion powerlifter's bench press! Click on the link below to read more on this topic as featured on Simplifaster.com. https://simplifaster.com/articles/emg-inertial-analysis-bench-press/
- [How to Assess and Train Neuromuscular Performance for Hockey](https://www.myomaxfitness.com/how-to-assess-and-train-neuromuscular-performance-for-hockey/) - Read about the benefits and use of EMG and an inertial measurement unit (IMU) to help assess neuromuscular performance in hockey during the acceleration phase of a maximal on-ice sprint. Click on the link below to read more on this topic as featured on Simplifaster.com https://simplifaster.com/articles/neuromuscular-performance-acceleration-hockey/
- [Using BTS Technology to Improve Exercise Prescription for Strength and Hypertrophy](https://www.myomaxfitness.com/using-bts-technology-to-improve-exercise-prescription-for-strength-and-hypertrophy/) - Take some time to read "Using BTS Technology to Improve Exercise Prescription for Strength and Hypertrophy" and learn how the latest technology is changing exercise selection. Click on the link below to read more on this topic as featured on Simplifaster.com https://simplifaster.com/articles/bts-technology-emg-strength-hypertrophy/
- [Learn How the Hip Stabilizers and Leg Muscles Activate During a Variety of Unilateral Strength Exercises](https://www.myomaxfitness.com/learn-how-the-hip-stabilizers-and-leg-muscles-activate-during-a-variety-of-unilateral-strength-exercises/) - Check out my article on using EMG and inertial analysis to investigate how the hip stabilizers and leg muscles activate during a wide variety of unilateral movements compared to a bilateral squat. Click on the link below to read more on this topic as featured on Simplifaster.com https://simplifaster.com/articles/unilateral-bilateral-strength-training-emg/
- [The Effects of Magnetism  On Strength Recovery From Combined Concentric and Eccentric  Exercise](https://www.myomaxfitness.com/the-effects-of-magnetism-on-strength-recovery-from-combined-concentric-and-eccentric-exercise/) - The use of magnetism to aid in recovery from illness and injury has been practiced for thousands of years, from Aristotle who spoke of the powers of natural magnets to modern technology which uses a wide variety of applications of magnetic fields. However, it has only been recently that the medical community has begun to understand how magnetic therapy might work to aid the body in recovery. Researchers believe that magnetic therapy helps to stimulate the body to heal itself and decrease levels of pain by creating optimal healing conditions within the body or afflicted body part. Such conditions include: increasing blood flow and lymphatic function; changing the migration of calcium ions; returning pH balance to a more normal level; increasing or decreasing hormone production; and altering enzyme activities of certain systems.
- [Motivating the Adolescent Athlete](https://www.myomaxfitness.com/motivating-the-adolescent-athlete/) - Motivating the adolescent athlete! Coaches & parents, learn how social dynamics, feedback, and goal setting affect peak performance.
- [Recovery from Exercise Taking  into Consideration Circadian, Diurnal, and Ultradian Cycles and Subsequent  Results on Tissue Induced Growth and Regeneration](https://www.myomaxfitness.com/recovery-from-exercise-taking-into-consideration-circadian-diurnal-and-ultradian-cycles-and-subsequent-results-on-tissue-induced-growth-and-regeneration/) - Abstract Diurnal, ultradian, and circadian rhythms tend to govern the secretion patterns of hormones. Since few hormonal responses are truly circadian (regulated by no external stimulus) in nature, several factors such as sleep-wake cycles, nutrition, meal timing, exercise, other hormones, and stress can alter diurnal (daily) rhythm patterns. It is precisely for this reason that

## Pages

- [Science-Backed Training Insights](https://www.myomaxfitness.com/) - Unlock peak potential with science-backed training from Mike Croskery, M.Sc., 30+ years of training and research to optimize your sport and fitness results.
- [About Mike Croskery](https://www.myomaxfitness.com/about/) - Mike Croskery, M.Sc. HK is an Ottawa Clinical Exercise Physiologist and Biomechanist with 30+ years of expertise in elite sport and complex health care.
- [Contact](https://www.myomaxfitness.com/contact/) - Contact Information Please contact Mike Croskery if you have any questions or wish to find out more about his services. (613) 832 1360 Contact FormPlease enable JavaScript in your browser to complete this form.Please enable JavaScript in your browser to complete this form.Name *FirstLastEmail *Please choose a topic you would like more information on *Personal
- [Privacy and Cookie Policy](https://www.myomaxfitness.com/privacy-and-cookie-policy/) - Cookie Policy Effective Date: 19-Aug-2025 Last Updated: 19-Aug-2025 What are cookies? This Cookie Policy explains what cookies are and how we use them, the types of cookies we use i.e, the information we collect using cookies and how that information is used, and how to manage the cookie settings. Cookies are small text files
- [Links](https://www.myomaxfitness.com/links/) - Some interesting links to various helpful sites for health, fitness, and sport performance Canadian Society for Exercise Physiology
- [Gait Analysis](https://www.myomaxfitness.com/gait-analysis/) - Kinematic and Spatiotemporal Gait Analysis Make sure you are on the right track and taking the proper strides to a long and healthy running future! Using the latest advancements in movement technology, it is now possible to reliably analyze your running gait and provide measurable values in minutes to help make sure you are running
- [Prices](https://www.myomaxfitness.com/consulting/) - Please find below a general listing of the more commonly used services. Some combined services can be offered at a special rate. For consulting services, more information, or if you have any questions please contact Mike Croskery. Personalized Exercise Program $100.00 (Receive your exercise program for FREE when you purchase 8 or more sessions!). Includes
- [Return to Play and Function](https://www.myomaxfitness.com/return-to-play-and-function/) - Having the confidence to return to the sport you love is important to a successful transition. Assessing muscle activation in response to movement gives you insight into how the injured side is now responding after your rehabilitation. Symmetry, pre-activation, and overall activation are some key aspects that can be identified to help you make the
- [Sport and Performance Specific](https://www.myomaxfitness.com/sport-and-performance-specific-assessments/) - Bench Press Analysis Essential for powerlifters and any athlete who wishes to increase their maximum strength in this lift. This analysis not only measures the kinematic and dynamic factors of the the lift, but also how well the prime movers (pectoralis major, anterior deltoid, triceps brachii) and stabilizers (biceps brachii) activate during the key phases
- [Assessments](https://www.myomaxfitness.com/assessments/) - EMG and Inertial Assessments An EMG (or electromyograph) assessments can tell us how and when your muscles are contracting during an exercise or athletic movement. It does this by measuring the small electrical signals that the muscles create when they contract. These assessments can be very useful towards improving your performance and fitness goals by
- [Services](https://www.myomaxfitness.com/services/) - Training Services As a core service for over 25 years, I take great attention to the details in tailoring the needs of my clients to their goals. Personalized and specific individual training and fitness programs, as well as one-on-one training at the location of your choice, help to insure you are getting closer to your
- [The Book](https://www.myomaxfitness.com/book/) - Weight Training for a New Body - Over 300 exercises to tone, strengthen, and build muscle - by Mike Croskery, B.Sc. H.K., CSEP-CEP $34.95 with free shipping to locations in Canada Please contact us directly for orders If you, or someone you know, weight trains for exercise, then this book is essential! Designed for both
- [Training](https://www.myomaxfitness.com/training/) - One-on-One Instruction and Personalized Exercise Routines As a core service for over 25 years, Mike pays great attention to detail in tailoring the needs of his clients to their specific goals. Personalized and specific training and fitness programs as well as one-on-one training instruction can be provided at the location of your choice where possible
- [Muscle and Training Specific](https://www.myomaxfitness.com/muscle-and-training-specific/) - Muscle Specific Analysis With this assessment you can dial in your training specifically to the muscle you wish to improve. By comparing multiple exercises you can determine which exercise suits you the best based on your training experience, your neuromuscular activation patterns, as well as genetic factors such as bone length and muscle insertion location.
- [Functional Protocols](https://www.myomaxfitness.com/functional-protocols/) - Flex-Relax Protocol for Lower Back The muscles of the lower back show different degrees of activation during movement. The flex-relaxation phenomenon refers to the relaxation of the lower back muscles during the lowest point of bending forward. In those that suffer from lower back pain, this activation often does not occur suggesting that increased flexibility

## Categories

- [Research](https://www.myomaxfitness.com/category/research/)
- [Fitness](https://www.myomaxfitness.com/category/fitness/)
- [Guest Blogs](https://www.myomaxfitness.com/category/guest-blogs/)

## Tags

- [ACL recovery](https://www.myomaxfitness.com/tag/acl-recovery/)
- [Drop jump test](https://www.myomaxfitness.com/tag/drop-jump-test/)
- [Reactive Strength](https://www.myomaxfitness.com/tag/reactive-strength/)
- [Return to play ACL](https://www.myomaxfitness.com/tag/return-to-play-acl/)
- [biceps exercises](https://www.myomaxfitness.com/tag/biceps-exercises/)
- [muscle activation](https://www.myomaxfitness.com/tag/muscle-activation/)
- [ACL injury](https://www.myomaxfitness.com/tag/acl-injury/)
- [Knee Injury](https://www.myomaxfitness.com/tag/knee-injury/)
- [Injury prevention](https://www.myomaxfitness.com/tag/injury-prevention/)
- [Return to sport](https://www.myomaxfitness.com/tag/return-to-sport/)
- [EMG analysis](https://www.myomaxfitness.com/tag/emg-analysis/)
- [Ottawa](https://www.myomaxfitness.com/tag/ottawa/)
- [ACL risk assessment](https://www.myomaxfitness.com/tag/acl-risk-assessment/)
- [Getting back in shape](https://www.myomaxfitness.com/tag/getting-back-in-shape/)
- [Fitness journey](https://www.myomaxfitness.com/tag/fitness-journey/)
- [Exercise routine](https://www.myomaxfitness.com/tag/exercise-routine/)
- [Exercise consistency](https://www.myomaxfitness.com/tag/exercise-consistency/)
- [Abs workout](https://www.myomaxfitness.com/tag/abs-workout/)
- [Fat Loss](https://www.myomaxfitness.com/tag/fat-loss/)
- [Weight Training](https://www.myomaxfitness.com/tag/weight-training/)
- [Nutrition Tips](https://www.myomaxfitness.com/tag/nutrition-tips/)
- [Core strength](https://www.myomaxfitness.com/tag/core-strength/)
- [Rebuilding fitness](https://www.myomaxfitness.com/tag/rebuilding-fitness/)
- [long head](https://www.myomaxfitness.com/tag/long-head/)
- [short head](https://www.myomaxfitness.com/tag/short-head/)
- [EMG study](https://www.myomaxfitness.com/tag/emg-study/)
- [training tips](https://www.myomaxfitness.com/tag/training-tips/)
- [biceps workout](https://www.myomaxfitness.com/tag/biceps-workout/)
- [knee replacement](https://www.myomaxfitness.com/tag/knee-replacement/)
- [rehabilitation](https://www.myomaxfitness.com/tag/rehabilitation/)
- [vastus medialis](https://www.myomaxfitness.com/tag/vastus-medialis/)
- [biceps femoris](https://www.myomaxfitness.com/tag/biceps-femoris/)
- [total knee arthroplasty](https://www.myomaxfitness.com/tag/total-knee-arthroplasty/)
- [physical therapy](https://www.myomaxfitness.com/tag/physical-therapy/)