Research shows that undulatory, or wave-like, periodization is highly effective. Alternating between periods of higher intensity (intensive phases) and periods of higher volume (extensive phases) can yield excellent training results. Of course, your nutrition should also reflect these fluctuations—fewer carbs are required during intensive phases, while more carbs are beneficial during extensive phases. That’s great,…
If you have a muscle group that refuses to grow, you have two options: Let’s break down both strategies and how to apply them effectively. 1. Prioritize the Weak Muscle Group The exercises you perform first in your workout receive the greatest training effect. Most people start with their strongest body parts, but if you…
You’ve been told that the hamstrings are predominantly fast-twitch fibers, so for years you’ve been training them accordingly: heavy loads, low reps, explosive concentrics, and plenty of rest between sets. You’ve also been told that maintaining ankle plantarflexion during leg curls increases hamstring activation, so you’ve been doing them that way as well. And initially,…
Q: In your article The Russian Approach to Size and Strength T-Nation Archive, you mention “decrease the load by 5% each set” in one section, but in others, no percentage is specified. When it’s left blank, does that mean the weight stays the same? A: It depends on the sequencing method used.
Let’s take a look at the training routines of some of the top names from the golden era of bodybuilding. Each of these champions had a standout body part—can you spot any similarities in their routines? Arnold Schwarzenegger – Arm Routine 1. Cheat Barbell Curl 6 x 6 2. Seated Dumbbell Curl 6 x 6…
Most people associate the hack squat with a sled machine, but this exercise was originally performed with a barbell. Named after old-time strongman and champion wrestler George “The Russian Lion” Hackenschmidt, the movement resembles a deadlift more than a squat. However, unlike a deadlift, the hack squat primarily targets the quadriceps rather than the posterior…
I know, you’ve heard it before: “You can build muscle and lose fat, and all it takes is 20 minutes a week!” There’s probably an infomercial airing right now making the same claim. But the program I’m about to reveal actually delivers. Here it is—don’t blink because it’ll go by fast… Loading parameters: 1 set,…
As I put this plan into action, I quickly realized that some workouts stretched beyond 90 minutes, with one even hitting the 2-hour mark. To prevent excessive muscle breakdown, I supplemented with branched-chain amino acids (BCAAs) and glutamine, which significantly reduced post-workout soreness. To support recovery and muscle growth, I increased my calories, mainly through…
In early August 2010, my wife and I took the kids to the cottage for a week. Just before the trip, I put my How to Get Lean in One Week plan into action, intentionally overtraining for six straight days to induce a supercompensation effect. The idea was simple: push my body hard, then let…
When my wife and I bought a new home around 10 years ago, we knew we were going to spend a few dollars on structural upgrades. One of them was an extra foot of ceiling height in the basement so that once my gym was set up, overhead pressing wouldn’t be a problem. That foot…