background preloader

Strength Training

Facebook Twitter

The New Approach to Training Volume. What you’re getting yourself into: ~3500 words 12-24 minute read time Key Points.

The New Approach to Training Volume

How to Bulk Without Getting Fat — The Definitive Guide To Bulking. To bulk means to gain bodyweight with the primary goal of gaining muscle.

How to Bulk Without Getting Fat — The Definitive Guide To Bulking

There is a lack of quality diet advice out there for people trying to bulk. ‘Eat more!’ Lacks the detail and finesse to optimize things, ‘Calculate your protein, carb, and fat macros, then just train hard!’ Powerlifters Should Train More Like Bodybuilders. The "Hypertrophy Rep Range" – Fact or Fiction? Is there a hypertrophy range of 6-15 reps per set that will net you more muscle growth?

The "Hypertrophy Rep Range" – Fact or Fiction?

Let's look at this question both scientifically and practically. What you’re getting yourself into: 3500 words, 12-25 minute read time. 9 Reasons why women should not train like men. Since my article on the natural muscular potential of women went viral with over ten thousand shares on Facebook alone, my inbox has been flooded with the question “How should women train and diet?”

9 Reasons why women should not train like men

Here’s the answer. But first, to put many of the differences between men and women in context, it helps to understand the evolution of gender differences. Throughout evolution, a classical division of labor between men and women has existed. The natural muscular potential of women. What can you achieve as a female lifter?

The natural muscular potential of women

There seem to be only 2 camps. The general public thinks a woman that touches a loaded barbell will wake up the next day as the SheHulk. People with a bit more understanding of exercise physiology realize that this is obviously nonsense. One look around you in the average gym makes it clear that getting seriously big is difficult even for men. The "Hypertrophy Range" – Fact or Fiction? What you’re getting yourself into: 3500 words, 12-25 minute read time More information about the individual studies, adjustments, and analyses can be found here if you want to dig a little deeper into this topic.

The "Hypertrophy Range" – Fact or Fiction?

Key Points When looking at the whole body of scientific literature, there’s simply not a very big difference in muscle growth when comparing different rep ranges.From a practical standpoint, you should probably do most of your training in the rep range that allows you to get in the most hard sets per training session and per week for each exercise you use and each muscle you train. ARTICLES. Abstract To assess factors that limit human muscle strength and growth, we examined the relationship between performance and body dimensions in the world weightlifting champions of 1993–1997.


Weight lifted varied almost exactly with height squared (Ht2.16), suggesting that muscle mass scaled almost exactly with height cubed (Ht3.16) and that muscle cross-sectional area was closely correlated with body height, possibly because height and the numbers of muscle fibers in cross section are determined by a common factor during maturation. Further height limitations of muscle strength were shown by only one male champion ≥183 cm and no female champions ≥175 cm. The ratio of weight lifted to mean body cross-sectional area was approximately constant for body-weight classes ≤83 kg for men and ≤64 kg for women and decreased abruptly for higher weight classes. Realistic Squat, Bench And Deadlift For Naturals: How much?

The Science of Steroids. Steroids are a very taboo subject in our culture.

The Science of Steroids

They are Schedule III controlled substances in the U.S., meaning they are illegal to own without a prescription and illegal to distribute unless you are an MD. Furthermore, they are banned in almost all athletic competitions (with the exceptions being some untested strength sports). This is not meant to be read as an article condoning steroid use. Steroids carry numerous short-term risks (high blood pressure, high cholesterol, liver toxicity, etc.), with the potential for long-term risks (atherosclerosis, infertility, hypogonadism, etc.) dependent on the particular compounds used, the dosages, and the duration you take them. Heavy Bag Training. Strategies And Programs. With the advent of sophisticated training devices, and methods to achieve amazing results in minimal time, the fitness industry is increasingly veering away from many tried and tested ways to improve health and fitness.

Heavy Bag Training. Strategies And Programs.

One piece of equipment that has become almost legendary in its shaping of champions, and the results in physical fitness it has achieved for many an average person, is the heavy bag. The heavy bag is a stuffed bag made of leather or vinyl, which weighs between 40 and 100 pounds, and is used primarily among boxers for building punching power and improving boxing technique. Hitting the heavy bag is physically demanding and a true test of strength and stamina. For a relatively simple piece of equipment, it delivers many amazing benefits. Whether it be a full-body workout, sharpened self-defense skills, or a defined, muscular body, the heavy bag is a valuable addition to any home, or commercial gym setting.

How to Squat with Proper Form Without Getting Hurt. The Squat is a compound, full body exercise.

How to Squat with Proper Form Without Getting Hurt

You Squat by bending through your hips and knees, with the weight on your upper-back, until your hips come lower than your knees (“breaking parallel“). Why Bodybuilders are More Jacked Than Powerlifters.