A yearly training plan is long-term, flexible tool to help organize your training. Here are some pointers for creating your own plan.
The Complete Resource: What do you need to advance from a beginner to intermediate to advanced lifter? The Complete Strength Training Guide is your ultimate programming resource, with programs and thorough advice for lifters in all stages.
Programming for Hypertrophy: Is there a hypertrophy range of 6-15 reps per set that will net you more muscle growth? The Hypertrophy Range – Fact or Fiction? looks at this question both scientifically and practically.
Programming for Strength: Think bodybuilding and powerlifting training should be different? Think again. Powerlifters can learn a lot from bodybuilders about size and strength. Read more about programming for strength in this popular article: Powerlifters Should Train More Like Bodybuilders.
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.
Are any of the ways we can measure training volume actually causative (or at least strongly predictive) of muscle growth?
Recent studies show that EMG amplitude is higher for high-load training compared to low-load training. Does that mean heavier = better for hypertrophy?
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?
Does sarcoplasmic hypertrophy happen and, if so, what’s the effect on overall muscle growth?
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.
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 […]
Author’s note: This article is due for a major overhaul. There are a couple things in here I don’t entirely agree with anymore. Mainly pay attention to the mechanistic stuff (the importance of myonuclei and satellite cells), and its implications for “muscle memory.” Based on some more recent research, I’m less confident about time off […]
“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 […]