If you happen to find a weight training system that brings quick results, you are fortunate. At the same time, you are at risk for buying into using that same system for a life time because the initial results were…
If you want to get stronger, then adding weight to your lifts is probably the most common method for achieving your goal. Another way to grow progressively stronger is to add reps to the same amount of weight. In my…
This is the third and final installment of a series of articles on cluster set training. Cluster set training simply refers to doing mini sets with very short rest periods of ten to twenty seconds between mini sets. For example,…
In this series of articles on cluster set training, I started the series by discussing the most common way to perform cluster sets, which is to do three to five mini sets consisting of two to three reps each, with…
I have found cluster set training to be a highly effective method for building muscle size and strength in a minimum amount of time for each workout. An example of cluster set training would be to start by selecting a…
Hardgainers have physiological characteristics that make it difficult for them to gain muscle. Five of these characteristics will be explained in this article. Personal Workload Capacity Optimum workload capacity refers to the amount of sets, reps, and weight that produce…
One of the keys to selecting the proper workout frequency for your own body is to understand two important factors that occur after your workout: You must learn the length of your anabolic window. You must know the amount of…
Single Rep Benching If your bench press is stuck, one of the strategies that you can use in order to get your bench moving again is to use various forms of single rep training. Strategy #1: Start With a Heavy…
For the most part, I believe that the ideal amount of training volume for an individual lifter is based upon the number of sets that they can perform at full strength. My own personal opinion is that most lifters cannot…
I am convinced that some training methods will produce quick, short term gains, while other methods produce slower gains, but are better for long term progress. High intensity training and heavy weights tend to be more beneficial for those who…
