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Train all Muscle Types
How To Train All Muscle Fibers TRAINING FASTED MAY IMPROVE POST-WORKOUT Muscles are made up of long cells known as muscle fibers, innervated by a nerve cell (neuron) which stimulates the muscle to contract. Stimulating the right type of muscle fiber can impact your physique! One nerve cell can stimul... -
Pyramid Sets done Correctly
Pyramid sets are commonly used by lifters in the gym. What many people tend to do is start with lifting relatively light weights close to failure and then gradually build up to their heaviest set.
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A drawback of this training structure is that performing "light" sets close to failure generates... -
Study on Rest Pause Sets
themusclephd
💥This study found that using rest-pause sets increased muscle activation more so than traditional sets. Greater muscle activation is correlated with increases in muscle size (Wakahara, et. al. 2012) so rest-pause sets might help increase gains. Try rest-pause sets by performing a... -
Study on Forced Reps.
themusclephd
💥This study analyzed growth hormone levels throughout two different training sessions and found that subjects using forced reps had a higher growth hormone response during the training session. Use this method by having a spotter help you force out 2-3 extra reps per set after you... -
Evidence Based Training - What works.
Load and Repetition Range
[COLOR=rgba(0, 0, 0, 0.84)]If a set of repetitions is performed to failure, it makes little to no difference how much weight (load) you use. This comes with the caveat that there are limits to this. For instance, if you choose a weight with which you can do 30 reps, or 1 rep,... -
Half Sets for Gains
Drop sets are a muscle building tactic where you do a heavy set, decrease the weight, and continue training until you reach failure. One approach is called the halving method, or 50% drop sets. After your final heavy set of an exercise, strip off 50% of the weight. Give yourself only 15 seconds of rest... -
Rest Pause Training.
While volume is the main driver of muscle growth, it seems that not all reps are created equal. Reps closer to failure may be more effective at stimulating muscle growth for advanced lifters. Muscle growth specialist Brad Schoenfeld identified tension, metabolic stress and muscle damage as primary factors... -
Finish with one set to complete failure to GROW!!!
Training to failure can provide a quick boost when done correctly. By blasting every possible muscle fiber and taking sets to mechanical failure, you create insane amounts of metabolic stress and muscular damage to further muscle growth. But how can you train to failure safely? Lift light weights, around... -
Effects of Nitrates and Performance.
cool study about the effects of nitrates and performance that was published in December. 12 resistance-trained men were given either 400mg nitrates in the form of beet root drink or a placebo in a double-blind,placebo controlled study. The study measured the participants bench press intensity at 60%... -
Effects of Nitrates and Performance
theguerillachemist Pretty cool study about the effects of nitrates and performance that was published in December. 12 resistance-trained men were given either 400mg nitrates in the form of beet root drink or a placebo in a double-blind,placebo controlled study. The study measured the participant... -
Glute Primer for Everyone.
themusclephd How do you train your glutes? With heavy weight and low reps? Or light weight and high reps? The research shows that doing both is best for glute gains! The glutes are 50% fast twitch and 50% slow twitch muscle fibers. This means that half of you workouts should be working at 60-80% 1R... -
Arm Workout Guide For All Experience Levels
As gym newbies, intent on building a pair of massive, sleeve-splitting arms, it's only natural that the first exercises we gravitated to in the gym involved every variation of elbow flexion and extension we could find.
However, despite weeks of intense curling, our guns grew very little and girls... -
Fundamentals of Building Muscle: The First Ten
Fundamentals of Building Muscle: The First Ten
Every issue of Muscular Development is packed with the latest cutting-edge research and authoritative information on building muscle, burning fat, increasing strength, achieving optimal health and maximizing performance. 2016 was a banner year for... -
Stick to the Basic and Bust Your Ass.
Ladies and gentlemen: You do not need to be implementing drop-sets, supersets, partials, or ANY intensity technique until you learn to actually take a straight set to mechanical FAILURE. I get tired of seeing newbies using these techniques while looking like they're talking a walk in the park; n... -
Testosterone: a natural tonic for the failing heart?
Testosterone: a natural tonic for the failing heart?
P.J. Pugh, K.M. English, T.H. Jones1 and K.S. Channer
From the Department of Cardiology, Royal Hallamshire Hospital 1 Department of Human Metabolism and Clinical Biochemistry, University of Sheffield, Sheffield, UK
Introd...