Welcome to the Training Section

Welcome to largest online library of applicable fitness information in the world. The training section will teach you the ins and outs of exercise as well as how your body responds to exercise. If you have any questions or comments while reading an article, feel free to drop it on that specific article. If there’s a topic you want us to write about, let us know!

We hope you enjoy reading this material and putting these principles into practice to better yourself and help others achieve their goals. Exercise is a celebration of what your body can do rather than a punishment. Exercise is far more enjoyable if you’re seeing the results of your hard work. If it doesn’t challenge you, then it won’t change you; we want you to change at the fastest rate and in the healthiest manner possible which is why the training section of the encyclopedia was created.

Article List

Here’s the list of articles you’ll find in training section…

All of the articles are pretty important and can help you reach your goals, but if an article is starred *** then it is extremely important with info that can really change your life.

Abs Training Guide 

Back Training Guide

Biceps Training Guide

Calves Training Guide

Cardio

Part 1 – Cardio Improves Health and Boosts Weight Training Performance

Part 2 – HIIT vs. LISS: What Helps Burn More Fat?

Part 3 – Does Cardio Limit Muscle Growth?

Part 4 – Recommendations When Massing and Shredding

Part 5 – Summary***

Dropsets

Part 1 – Dropset Overview and Reasons the Internet Gives to Perform Dropsets

Part 2 – Continuing to Drop the Internet’s Claims About Dropsets

Part 3 – The True Science Behind Dropsets***

Part 4 – Applying Classic Dropsets

Part 5 – Different Strategies to Reduce the Weight

Part 6 – The Mechanical Dropset

Part 7 – Summary***

Exercise Selection

Part 1 – Social Media Workouts are Entertaining You, Not Overloading You

Part 2 – Pick Exercises that Increase the Likelihood You’ll Grow

Part 3 – Ways to Overload Besides Heavy Lifting***

Part 4 – Apply Variation Without Slowing Progress

Part 5 – Exercise Order***

Part 6 – Summary***

Failure Training

Part 1 – What the Literature Says on Training to Muscle Failure 

Part 2 – The Pros and Cons of Training to Failure 

Part 3 – Should You Train to Failure?

Part 4 – The Solution for Most People

Part 5 – Summary***

Fasted Exercise

Part 1 – Fasted Exercise Reduces Performance and Increases Muscle Loss

Part 2 – The Role of Insulin and Pyruvate Dehydrogenase in Fasted Exercise***

Part 3 – Fat Breakdown Increases in a Fasted State. Fat Breakdown is NOT Fat Burning.

Part 4 – Summary

Frequency

Part 1 – How Frequency is Influenced by Moderate and High Muscle Damage

Part 2 – How Frequency is Influenced by Low Muscle Damage

Part 3 – Putting it All Together and The Role of Soreness

Part 4 – Summary***

How Do Muscles Grow?

Part 1 – Protein Synthesis and Protein Breakdown***

Part 2 – How Lifting Triggers Muscle Growth***

Part 3 – Ways You Can Stimulate Growth: Protein, IGF-1, Insulin, and Androgens***

Part 4 – How Growth is Reduced by Calorie Restriction and Stress***

Part 5 – The Key to Consistent Growth: Managing Muscle Damage***

Part 6 – The Inhibitor of Gains: AMP-Activated Protein Kinase (AMPK)***

Part 7 – Summary

How to Structure Glute Workouts

Part 1 – What You Need to Incorporate for All Workouts***

Part 2 – Hip Thrusts are Overrated

Part 3 – The Limitations of the Squeeze Exercises

Part 4 – The Best Butt Building Exercises***

Part 5 – Fatigue Management During the Wagon Work

Part 6 – Glute Workout Templates to Maximize Leg and Butt Development

Part 7 – Glute Workout Template to Favor More Glute Development than Leg Mass

Part 8 – Summary

Intensity

Part 1 – What is Intensity and What does the Literature Say About it?

Part 2 – Tension***

Part 3 – Optimizing Intensity, What Rep Range is the Best to Promote Hypertrophy?***

Part 4 – Lifting Heavy Makes it Easier to Track Your Progress

Part 5 – When to Lift Lighter

Part 6 – Summary

Length-Tension Relationship, From Concepts to Muscle Construction

Part 1 – What is the Length-Tension Relationship?

Part 2 – The Physiology Behind the Length-Tension Relationship***

Part 3 – Working Tension, Range of Motion, and Gains

Part 4 – Stretch-Mediated Hypertrophy

Part 5 – The Physiology Behind Stretch-Mediated Hypertrophy***

Part 6 – Make Stretch-Mediated Hypertrophy Mainstream

Part 7 – How to Choose More Growth-Promoting Exercises 

Part 8 – Summary***

Progressing Your Overload

Part 1 – Muscle Damage 101***

Part 2 – Overtraining is Real***

Part 3 – Cycling Intensity Based on How You Feel

Part 4 – What is Overreaching?

Part 5 – Applied Overreaching***

Part 6 – Summary

Quads Training Guide

Rest Days 

Rep Tempo

Part 1 – Literature Review 

Part 2 – The Foundation of Applied Muscle Growth Physiology 

Part 3 – Manipulating Rep Tempo to Maximize Gains

Part 4 – Exercise Examples

Part 5 – Summary

Rest Intervals

Part 1 – The Case for Longer Rest Intervals: Build More Muscle and Stay Lean

Part 2 – How Rest Intervals are Influenced by Training Experience

Part 3 – What Happens if You Need to do a Quick Workout?

Part 4 – The Rest Interval Guide Based on Muscle Group and Exercise****************

Part 5 – Summary

Sex Differences

Part 1 – Do Women and Men Respond the Same to Food?

Part 2 – Do Women and Men Respond the Same to Lifting?

Part 3 – Do Women and Men Respond the Same to Cardio?

Part 4 – Summary

The CAM Machine

Part 1 – CAM Background

Part 2 – The Biomechanics of Torque, Force, and Moment Arm***

Part 3 – From Practicality to PubMed

Part 4 – Summary

The Mind Muscle Connection

Part 1 – What is the Mind Muscle Connection?

Part 2 – Muscle Activation vs. Muscle Recruitment***

Part 3 – Using the Mind Muscle Connection can be Helpful and Harmful

Part 4 – Summary

Training: Bulking vs Shredding

Training for Strength vs. Hypertrophy

Part 1 – Similarities when Training to Maximize Strength vs. Hypertrophy

Part 2 – Key Elements to Maximize Strength Gains

Part 3 – Key Elements to Maximize Hypertrophy

Part 4 – Summary

Training Program: Classic Mass

Training Program: Intro to Weight Training (Feminine Muscularity Emphasis)

Training Program: Intro to Weight Training (Masculine Muscularity Emphasis)

Training Program: The Bare Minimum

Training Program: Unapologetically Curvy 

Training Program: Unit Status (Feminine Muscularity Emphasis)

Training Program: Wheels and Wagon

Volume

Part 1 – What is Volume and What Does the Literature Say About it?

Part 2 – How Training Experience, Rest Intervals, and Exercise Routine Influence Volume

Part 3 – Adjusting Volume, Applied Autoregulation

Part 4 – Volume Recommendations for Youth Ages 3–17

Part 5 – Volume Recommendations for Healthy Adults**********************

Part 6 – Volume Recommendations for Older Adults

Part 7 – Summary