How much progress can a new trainee expect by July? Here are the realistic training goals, backed by science, that all new lifters can aim for.
Some lifters relish the pain of DOMS (or delayed onset muscle soreness) as an indicator of success, but is that really the case?
It’s impossible to know exactly how much muscle someone can build drug-free, so we approached this problem probabilistically, using published data and a fair amount of math to see how much extra muscle steroids help you build, and to estimate the probability that someone is drug-free based on their degree of muscularity.
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?
You are not perfectly symmetrical. As long as an imbalance isn’t causing pain, muscular symmetry is not worth worrying about. Probably.
If you haven’t read the first part of this series, go ahead and check it out before diving into this article. Just a quick recap of the background information from Part 1: Of the available models for predicting your drug-free muscular potential, muscle:bone ratio is probably the best option, but Dr. Casey Butt’s calculations are based […]
What you’re getting yourself into: 3,300 words, 11-22 minute read time Key Points: 1) Drug-free muscular potential is influenced by the size of your frame. 2) Strength is a function of neural factors and muscular factors. Once you’ve hit a point of diminishing returns for the neural factors, your strength potential will be determined by how much muscle […]
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 […]
What you’re getting yourself into 2,100 words 7-14 minute read time. If you’d rather watch than read, there are both a video and a graphic covering the same information at the end of the article. Key Points 1. In general, the body utilizes single-joint muscles before two-joint muscles really kick in. This makes movement more […]