Some lifters work out by doing a warm up and then use the same weight and same number of reps for all of their work sets. This method is often used when doing three sets of eight, five sets of…
One of the reasons that I prefer high frequency training is that it opens the door to a vast amount of training options. One of those options is to undulate back and forth between higher volume and lower volume training.…
One of my favorite lifters, coaches, and thinkers within the arena of weight training is Charles Staley. I like Charles because we share at least three common traits; First we are both well into our fifties, but we don’t think…
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…
