In strength training, it’s best to coax or nudge adaptation, or so we’re told. The body can only adapt at a certain rate and trying to force adaptation can invite trouble. Well, like many things in life, the greater the risk, the greater the reward! Most coaches will simply say, “Don’t force it,” but that…
Staying up to date with scientific research can give health & fitness professionals an edge. Here are some recent findings to help you stay ahead of the pack: Short, Specific Warm-Ups Are Just as Effective A short warm-up is as effective as a long warm-up for intermediate performance… To increase efficiency of time for training…
Testing your strength levels each year isn’t just about structural balance—it’s also essential for determining the optimal training frequency for your lifts. The Recovery Test Method Select one major lift per month to test, such as:✔ Squat✔ Deadlift✔ Bench Press✔ Pull-Up✔ Parallel-Bar Dip Each month, follow this structure: The next month, repeat the process with…
Whether your goal is muscle growth or fat loss, nutrition plays a crucial role in recovery. Both macronutrient (protein, fats, carbohydrates) and micronutrient (vitamins, minerals) intake must be sufficient for optimal performance between workouts. To maintain a positive nitrogen balance—essential for muscle growth—you should consume protein every three hours. However, many people rely on protein…
In the past, there was a great topical formulation that worked wonders for athletes. It was called Zanagen Ignite. This stuff brought heat to the area, significantly reduced pain, and noticeably improved muscle performance and size. All you had to do was apply Ignite about 30 minutes before your workout, and the results were amazing!…
Calves are stubborn. They’re like that boxer with an iron chin. If you want some knockout growth, you need to hit them hard with methods that work, hit them from all angles, and hit them often. Only then will you win the battle with your fiercest foe. Let’s take a look at what your training…
I’ve always tried to avoid problems. If a glass is near the edge of a table, I move it. If a parking spot is too tight, I find another one. But the other day, I had an epiphany—maybe avoiding problems isn’t always the best strategy. In fact, having a few challenges might actually help with…
One of my most popular articles to date is about calf training: The Answer for Massive Calves It’s been widely discussed in forums, and I still receive questions about this method—especially about tempo: “Is it really necessary to go that slow when training calves?” Yes, it absolutely is. Here’s why. Why Slow Reps Matter for…
Mixing powerlifting-style heavy training with bodybuilding-style moderate rep work is a proven strategy for building size and strength simultaneously. Below are four effective methods to structure your training for maximum results. HEAVY EARLY, MODERATE LATE IN A WORKOUT MondayA. DeadliftB. One-Arm RowC. Pulldown WednesdayA. Back SquatB. Leg PressC. Leg Extension FridayA. Incline Bench PressB. Flat…
If you’ve been in the muscle-building game for a while, you know that you can’t stay on one routine forever. No matter how well a program works initially, eventually, gains will plateau. When that happens, a change is necessary. However, selecting a random routine from your favorite training website won’t cut it—random workouts lead to…