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.
A yearly training plan is long-term, flexible tool to help organize your training. Here are some pointers for creating your own plan.
Because your body is complex and redundant, training and nutrition can be simple.
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 […]
“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 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 […]
The following is an excerpt from my new book “The Art of Lifting.” To see how “Science of Lifting” takes this topic in more depth, you can check out my article on rippedbody.jp which is essentially another except. This breakdown – general introduction to a topic in “Art,” and delving deeper in “Science” – is what this […]
So you want to put on some muscle and get stronger, bro. Well, there are some things that you need to know. Getting strong takes some serious work. I realize that I’m preaching to the choir here. There are a lot of people less advanced than you who get confused by conflicting theories of “the […]
What You’re Getting Yourself Into: ~6,100 words, 15-25 minute read time. However, it’s arranged topically, so if there are topics that don’t interest you, feel free to skip over them. Key Points: 1. Performance varies across the menstrual cycle in some women, related to severity of premenstrual and menstrual symptoms, while purely physiological variables are […]