Training for maximal strength and hypertrophy gains have many similarities. We outline the commonalities in programming, training, nutrition, and supplementation.
No more fitting into the bro stereotype of having no calves. No more wearing sweats when it is hot outside to hide your calves. No more of your gym crush roasting your calves in her group chat with her friends. It is time to grow your calves. We discuss the basic and applied science of developing the muscles below your knee.
Do you really need to take rest days? We outline the differences between muscle recovery and growth as they relate to implementing rest days. We also give you our best advice to avoid overtraining.
Should you train differently when you're in an energy balance or surplus (bulk) compared to an energy deficit (cut)? Similarities and differences in training focuses? Rep ranges? Exercise selection? Rest intervals? Rest Days?
Here is a summary list of the most important points from the “Failure Training” article.
We outline the shortcomings of plans that leave 10%, 20%, and 30% RIR, then make our recommendation for implementing nonfailure training. What's a good number of reps to leave in reserve each set?
You’re the best decision maker to guide your training, but we can offer our advice to help you make the perfect choice. We discuss different scenarios influencing training to failure: low volume, novice lifters, old age, advanced lifters, strength goals, hypertrophy goals, and training aggression.
What are the positives and negatives of training to failure? We know fatigue is added, but how does this impact your workout and recovery?
Firstly, we define muscular failure. Then, we examine what the research says about failure training. Does it help strength? Does it help hypertrophy? Trained lifters? Untrained lifters? Why or why not?
We cover all things 6 pack in this article: the best and worst ab exercises, common training mistakes, how to execute movements to get the most out of them, how to get a 6 or 8 pack while keeping a small waist, correcting abdominal diastasis, and much more.
If you want to build an hourglass physique, you're going to need to develop your back. This guide will help you pick the most growth-promoting back exercises, approach your workouts tactically from start to finish, and get your posterior wider and thiccer than ever before.
Adios thigh gaps. Hello chafing between your thighs! This is the article that helps you turn all jeans into skinny jeans.
Learn the ins and outs of biceps training. We cover everything from anatomy, to muscle damage, to the most growth-promoting exercises. This is the cure for T Rex syndrome.
Here is a summary list of the most important points from the “Length-Tension Relationship, from Concepts to Muscle Construction” article. This article is one of the most important on the site when it comes to applied training principles therefore the summary is a bit longer. A thorough review of the science and how to apply it is featured.
We discuss the 4 primary elements you should consider when picking which exercises you’ll perform in the gym. These are the same criteria we consider when creating workouts in our Daily Grind. If we program smarter and pick exercises that can give us more return on our investment, we can transform faster!
If stretch-mediated hypertrophy was more popular, the entire fitness industry would change. We’ll briefly elaborate on this idea, especially as it relates to glute training. Additionally, we’ll differentiate stretch-mediated hypertrophy from stretching and discuss how to warm up your body to take advantage of stretch-mediated hypertrophy.