Articles

Specificity: Conceptually Simple, but Deceptively Complex

Specificity is a given. All trainers learn the “SAID” principle and know that the body produces Specific Adaptations to Imposed Demands. So, if you want to get stronger, you lift heavy. Thus, in a simple, individual, closed-sport like powerlifting, it’s no surprise that highly specific training is commonly seen, and it undoubtedly works. However, in many cases specificity is misunderstood, misapplied, or overused.

Eric Helms February 28, 2023

The Comprehensive Core Training Guide

Your core muscles serve a pivotal function, and targeting these muscles can transfer to enhanced performance in a variety of lifts. Read this article to deepen your understanding of the core’s function for performance and get programming recommendations for targeting your core musculature.

Cameron Gill February 13, 2023

Can You Drop (Set) Weight for Gains?

Drop sets are enjoyable, time efficient, and according to a new meta-analysis, lead to similar hypertrophy and strength gains as traditional sets. So, are drop sets all you need? This article tackles that question from every angle.

Michael Zourdos January 31, 2023

Is Regional Hypertrophy Predictable?

The idea that regional hypertrophy is normal and can be manipulated with exercise selection is now well established. However, the question remains, can we predict longitudinal regional hypertrophy outcomes with acute measures like EMG and muscle swelling?

Eric Helms December 31, 2022

Meta-Analyses Are the Gold Standard for Evidence, but What’s the Value of Gold These Days?

Meta-analyses are a top-tier form of scientific evidence, assuming they’re conducted and reviewed skillfully. New research casts major doubts on that assumption in the exercise science and sports nutrition literature. Read on for a nuanced but practical discussion about research interpretation.

Eric Trexler November 30, 2022

Longer and Stronger: How Range of Motion and Muscle Lengths Affect Muscle Growth and Strength Gains

Learn how you can gain more strength and build more muscle by minding your range of motion, and the muscle lengths you train through. This article also explores the potential mechanisms that might explain why training at longer muscle lengths can help you build more muscle.

Milo Wolf and Greg Nuckols November 1, 2022

Neck Strength Training: Are Deadlifts and Shrugs Enough?

If you wish to increase neck strength for a particular sport or neck muscle size for an aesthetic goal, there’s no substitute for direct neck training.

Cameron Gill October 10, 2022

Everything There is to Know About High-Load versus Low-Load Training

There has been a plethora of research comparing high- and low-load training over the past decade. This article breaks down everything you could want to know about those comparisons, while also tackling a new study that may have implications for long-term adherence with low-load training.

Michael Zourdos September 30, 2022

A Guide to Detraining: What to Expect, How to Mitigate Losses, and How to Get Back to Full Strength

If you want to take time off of training (or you’re forced to take time off of training) what should you expect? How long does it take to lose muscle and strength? How long will it take to regain muscle and strength once you return to training? What can you do to mitigate your losses? This article will tackle all of these questions and more.

Greg Nuckols September 1, 2022

Optimizing Bulking Diets To Facilitate Hypertrophy

Weight loss is a common goal for people who wish to improve their health, compete in a physique sport, or make weight for a strength sport with weight classes. However, weight gain is an equally valid and important diet goal, and should be approached just as strategically. This article discusses how to construct an optimized bulking diet.

Eric Trexler August 1, 2022

Can You Stay Shredded?

Getting and staying lean is often viewed as a holy grail, but few can actually maintain a shredded physique year round. Why is this? Are there inevitable physiological consequences that make it very difficult to stay really lean, or are people just doing it wrong?

Eric Helms July 1, 2022

The Most Commonly Neglected Movements and Muscles (and Exercises to Address Weak Links)

In this article, we’ll examine three commonly neglected movements that train muscles that may otherwise not be effectively targeted in many programs. Then, we’ll show you the exact exercises you can add to your routine to address weak links, improve muscle mass, and enhance resiliency.

Cameron Gill June 20, 2022

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