Should You Lift The Weight Slowly Or Quickly?
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…
Does High Volume Training Boost Gains?
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…
How Many Days Should You Rest After A Tough Work Out?
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…
TESTOSTERONE EBTOFFICIAL EVIDENCE BASED TRAINING
Do Squats & Deadlifts Boost Testosterone?
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…
Should You Work Out Many Times A Day?
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…
How Many Sets Should You Do Per Muscle Group?
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…
DO PAINKILLERS AFFECT GAINS?
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…
Maximize gains EBT
Exercises to Make More Gains
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…
gym partner
Does Your Gym Partner Affect Your Performance?
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…
How to burn fat and build muscle at the same time
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…