We summarize what we've learned so far and touch on the individualization of training frequency based on your goals, lifestyle, and schedule. We also discuss what muscle soreness is, why it's likely more of a negative than a positive, and answer can you train while you're sore?
We outline the time duration of recovery based on muscle damage. Additionally, we understand you need to train at a frequency that molds to your goals, lifestyle, and schedule. If you need to crank a shorter workout, we discuss how to reduce volume, manage damage, and still get the most results training muscle groups >2 times per week.
How many times should you train a muscle group per week to maximize gains? Research says 2. How many times you can train a muscle group per week is solely based on how much damage you do when you train. Let's understand how damage affects recovery.
Here is a summary list of the most important points from the “The Mind Muscle Connection” article.
Find out when using the mind muscle connection can help you grow and when it can reduce your potential to make gains.
Muscle activation does not reflect your potential to make gains. Don't sip the muscle activation syrup promoted by some on social media. Find out how we measure muscle activation and why it doesn't totally reflect gains or necessarily how much muscle you use when you lift.
What is the mind muscle connection? How does it influence muscle activation? How can it help you make gains?
Here is a summary list of the most important points from the “Sex Differences” article.
There are definite sex differences in fat burning during cardio. Find out how women can burn more fat during cardio.
Many say that women should train with higher reps and lighter weight. This is an absolute crackpot claim supported with extremely misleading research studies. Let's pick apart the science to answer should women and men train the same or differently?
Should men and women have the same approach to food? Research indicates a low-fat diet is associated with lower estrogen and reduced breast size in women. We respond to these findings and detail what the bigger factor is that determines healthy hormonal levels.
Here is a summary list of the most important points from the “Rest Intervals” article.
Squats and glute abductors. There's no way you have the same rest interval for some heavy squats and some glute abductors. We outline a rest interval guide for each muscle group, various exercises, and talk about what you should do during longer rest intervals. Lastly, we mention what older data says about shorter rest intervals jacking up anabolic hormones.
We've made the case for longer rest intervals but what happens when you need a quicker 30-40 minute workout? We outline 4 different strategies you can use to get workouts done faster if you're in a time crunch.
Your training experience has a major influence on how long you need to rest to maximize gains. Let's discuss the literature, the flaws of such, and intertwine some common sense in between.
We make the case for longer rest intervals using applied and basic science. It's hard to be better than your best when you're fatigued.