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?
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.
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 […]
What does it take to reach your strength potential? And what do the steps to do so look like? I couldn’t find a complete, accessible overview anywhere, so I decided to make it myself. This complete strength training guide will be the anchor for the website. It’s a comprehensive framework, meant to get you caught up […]
What you’re getting yourself into: ~3500 words 12-24 minute read time Key Points 1. Studies across a variety of populations have demonstrated that muscles grow in a very broad variety of rep ranges. 2. When training protocols are matched for number of sets, even with very different training volumes, they generally result in similar levels of […]
It can be hard to sieve through all the fitness information on the Internet. Picking out the wheat from the chaff is tough, and to make it worse, even a lot of the good information out there is misunderstood and misused by those who access it. The issue is that we are obsessed with content, […]
What you’re getting yourself into ~3100 words 8-12 minute read time Key Points Lifting heavy things is more metabolically taxing than most people realize. Most people think of weight training as a purely anaerobic enterprise, but the majority of the energy you use to train is produced by your aerobic energy system. Cardiovascular training can […]