Under most circumstances, you should probably try to apply maximum velocity to the concentric portion of each rep. When you do so, you probably don’t need to worry about internal cues (the “mind-muscle connection”). With low (50% 1RM)
This meta-analysis compared strength gains with low and high volume training, in both trained and untrained lifters. The effect sizes for higher weekly volumes were ~20-25% larger than the effect sizes for lower weekly volumes, which means 20-25%
Following high-volume training to failure, maximal strength is decreased for 72 hours, while volume capability is decreased for at least 96 hours. This is based on a study on 26 trained men doing eight sets of bench press
High-intensity squats and deadlifts both cause significant central, peripheral, and neuromuscular fatigue up to 30 minutes after the exercises; however, there is little difference in the amount of fatigue between exercises. This study utilized well-trained lifters with a squat
In a recent study, performing the entirety of one’s strength training in a single session versus splitting it up into three sessions per training day didn’t affect gains in lean body mass, upper body strength, or upper body
How many sets do YOU do per muscle group in a workout and why? Don’t listen to the memes! Those last sets of your workout aren’t the ones that determine your results! In fact the first sets are
Eight weeks of using a high daily dose (1,200mg) of ibuprofen does seem to inhibit both hypertrophy and strength development. However, previous research has shown that lower doses (400mg) may not and that the dosage in the present
The current study shows that allowing choice (autoregulation) in the context of a hypertrophy program will likely be beneficial for muscle growth if each muscle group is still trained with the same frequency, intensity, effort, number of sets,
We all know that there are different kinds of people with regards to sociability and the “need” for social interactions. This can quite easily be seen in the gym. Do you see yourself as a lone wolf or
Fat mass is the result of a balance between fat oxidation (“burning” fat) and fat storage while muscle mass is the result of a balance between protein breakdown and protein synthesis. All of these four processes occur in
