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Higher frequency training leads to greater muscle growth and strength gains than lower frequencies when higher frequency is coupled with more volume. This article evaluates a new study on the topic and provides practical examples of when and how to add frequency.
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The new year is coming soon and many will pursue their New Year’s resolutions. In this article, I review a study on which resolutions are most likely to succeed, and why. This information can not only help you with your resolutions, but also improve your chances of achieving any goal.
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Weight loss is a common goal for people who wish to improve their health, compete in a physique sport, or make weight for a strength sport with weight classes. However, weight gain is an equally valid and important diet goal, and should be approached just as strategically. This article discusses how to construct an optimized…
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A few years ago, studies using very high weekly set volumes were published, and the debate raged whether these high volumes were necessary. A new study examining an even higher weekly set volume was just published. This video breaks down the new study and determines if and when very high volumes might be beneficial for…
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Flexible programming – choosing which training session you’ll do based on how you feel that day – is a logical strategy. However, a new study adds to the surprisingly null findings on the topic. This article discusses specific situations in which a flexible template may have merit and how to implement flexibility.
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A new study says that deliberately slow eccentrics might be beneficial for hypertrophy. However, the totality of evidence on training tempo has a lot of holes in it. This article takes a thorough look at both concentric and eccentric durations for strength and hypertrophy.
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Are hip thrusts better for glute hypertrophy than squats? Which one yields better strength transfer to the deadlift? Is EMG predictive of hypertrophy? A lot of interesting questions are addressed in this recent preprint that pits the hip thrust head-to-head against the squat.
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Selecting attempts at a powerlifting meet is more than just finding your 1RM for the day. We sat down with all-time great powerlifting coach Matt Gary who provided insight into attempt selection from his 25+ years of coaching at the highest levels of the sport.
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Assistance work can be programmed in a myriad of ways, but how does it follow within the periodized construct, and what are the various loading options?
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Real World Effects of Low Carbohydrate High Fat Diets in Strength Athletes