How We Grow: Anabolic Signaling Mechanisms, Part 1
What do acute anabolic signaling mechanisms tell us about long-term growth? This guest post from Adam Tzur digs into the evidence.
Adam Tzur
July 13, 2016
Programming archive
Stronger By Science publishes articles on topics like lifting technique (squat, bench, and deadlift), body composition and hypertrophy, programming, nutrition, prehab and rehab, and cardio.
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Training Based On Muscle Fiber Type: Are You Missing Out?
Should you be training different muscles with different loads and rep ranges based on their predominant muscle fiber type?
Greg Nuckols
June 15, 2016
How to Create a Yearly Training Plan
A yearly training plan is long-term, flexible tool to help organize your training. Here are some pointers for creating your own plan.
Brandon Senn
April 6, 2016
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? Let’s look at this question both scientifically and practically.
Greg Nuckols
February 25, 2016
Can We Predict Muscle Growth?
Are any of the ways we can measure training volume actually causative (or at least strongly predictive) of muscle growth?
Greg Nuckols
February 22, 2016
What Does EMG Amplitude Tell Us About Muscle Hypertrophy?
Recent studies show that EMG amplitude is higher for high-load training compared to low-load training. Does that mean heavier = better for hypertrophy?
Dan Ogborn
February 17, 2016
How a Masters World Champion Improved His Total by 40 kg in 3 Months
An IPF Masters World Champion and world record-holder comes back to set a PR in every lift and improve his total. What’s his secret?
Mike Tuchscherer
January 17, 2016
Sarcoplasmic Hypertrophy: The Bros Were Probably Right
Does sarcoplasmic hypertrophy happen and, if so, what’s the effect on overall muscle growth?
Greg Nuckols
December 17, 2015
Blood Flow Restriction – The Holy Grail for Accessory Work?
Blood flow restriction work makes you stronger than heavy training alone and is easy to recover from. Read up on the science of BFR and how to implement it.
Greg Nuckols
October 21, 2015
Training to Failure, or Just Training to Fail?
What you’re getting yourself into ~3300 words, 11-22 minute read time Key Points 1. When comparing a WIDE array of training variables (number of reps, rest periods, rep speed, and loading), muscle growth is the same if sets are taken to failure. 2. Training to failure is likely safe. Or, at the very least, there’s no direct evidence that it’s particularly dangerous. 3. Training to complete failure likely isn’t necessary to maximize growth – you can
Dan Ogborn
August 6, 2015
Grow Like a New Lifter Again?
Author’s note: This article is due for a major overhaul (partially for the reasons discussed here). There are a couple things in here I don’t entirely agree with anymore. Based on some more recent research, I’m less confident about time off resulting in enhanced hypertrophy once you resume training (though I think the mechanism is still plausible, and I’d still like to see it tested on well-trained lifters). What you’re getting yourself into ~8600 words,
Greg Nuckols
July 16, 2015
Menopause and Fitness: Sex Differences, Part 3
“Menopause and Fitness” was a collaborative effort between: Jonathon Mummert (Head Coach of Lose Weight Smiling) and Adam Ali (Mastermind of Physiqonomics). Jonathon has spent countless hours studying the differences that trainers should consider when working with females vs. males. His work on training around the menstrual cycle was featured on Girls Gone Strong and he has taught on the subject for groups like Lift The Bar and Elite Fitness Mentoring. Before getting into the article,
Jonathon Mummert
June 16, 2015