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…
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…
New Addition to this Blog Post A new addition of 5 linear periodization self calculating spread sheets has been added to this blog post article. You can still read the older portion of the blog by scrolling down until you…
Linear loading has produced a huge amount of powerlifting champions over the past half century. It was especially popular all the way through the 1990’s and it is still somewhat popular today. Linear loading basically refers to a training cycle…
Strength gains can be triggered through a variety of training mechanisms; one of them is time under tension. Time under tension is simply the amount of time that a muscle is required to contract while doing an exercise or a…
