training

BY BRET CONTRERAS, PHD, CSCS Ever since I started consuming fitness information over two decades ago, there’s been a myth that won’t ever seem to die. The myth states that lifting light weights for high reps will tone the muscles, whereas lifting heavy weights for lower reps will bulk the...

Perhaps the most annoying aspect of being a fitness professional is having to inform people over and over that spot reduction is a myth. When did this misconception originate? Interestingly, a journal article published by Checkly in 1895 proposed that the dissipation of fat is local and...

When the presently reviewed study (1) was published, my inbox was inundated with people telling me I needed to review it for MASS, since I’m on the record arguing that muscle growth does, in fact, contribute to strength gains (2). I always aim to please, so here we are. I’m pretty sure this was...

If you want to take time off of training (or you’re forced to take time off of training) what should you expect? How long does it take to lose muscle and strength? How long will it take to regain muscle and strength once you return to training? What can you do to mitigate your losses? This...

There has been a plethora of research comparing high- and low-load training over the past decade. This article breaks down everything you could want to know about those comparisons, while also tackling a new study that may have implications for long-term adherence with low-load training. Note...

A recent six-month crossover study had subjects perform three months of low-load training and three months of moderate-load training, in a randomized order. The researchers found that lean mass gains were similar during the first and last three months of training, in contrast with other...

It doesn’t matter who you are, or what your goals are, there are going to be times when your strength training has to take a back seat. It could be for a week, a month, or perhaps even a year or more. There are going to be seasons in life when you simply have less time and attention to devote to...

By Aadam | The Magnifying Glass Effect is when we “zoom in” on a fuck up and become so hyper-focused on only that one fuck up that it becomes totally blown out of proportion and seems much worse than it really is. In this post, I’m going to show you why a few ‘bad’ days aren’t as bad as you...

Have you seen those “runners” who run on the side of the road, who seem to run solely to lose weight? The pained expression on their face as they struggle with every step because they believe that running is the best way to lose weight. This article is not for them, but if you’re serious about...

By Aadam | In 2010, James Krieger conducted a Meta-analysis to find an answer to this question 1 James’ analysis found multiple sets were associated with a 40% greater hypertrophy response compared to single-set training. However. As Brad Schoenfeld pointed out 2: So, James and Brad...

By Aadam | In 2015, Brad Schoenfeld (and colleagues) investigated the effects of training muscle groups once per week and training muscle groups multiple times per week on muscle and strength gains in well-trained men 1 This is what they did. 19 men were split into two groups: Volume was...

Many moons ago when I first decided I wanted to transform my body, I stumbled upon the idea of fasted training in a book. Yes, a book, because back then the internet was still new and awesome fitness sites like this weren’t around to disseminate good fitness info to the masses saving them from...

By Aadam | January 19, 2023 This post is taken from the Vitamin. Every Thursday, I drop some knowledge bombs on your face to help you reach your goals faster while avoiding all the bullshit. I’m biased, but I think everyone should be resistance training. Obviously exercise in all forms is...

By Aadam | Last Updated: April 14th, 2023 This post is taken from the Vitamin. Every Thursday, I drop some knowledge bombs on your face to help you reach your goals faster while avoiding all the bullshit. When it comes to building muscle, there are a number of factors and variables you need to...

By Aadam | September 8, 2023 This post is taken from the Vitamin. Every Thursday, I drop some knowledge bombs on your face to help you reach your goals faster while avoiding all the bullshit. When you think of resistance training, the word ‘flexibility’ likely doesn’t come to mind. But what if...

Despite what you see in your social media feeds of dramatic fat loss results, training and eating for fat loss is hard. Like really hard. Ronnie Coleman said that everyone wants to get big, but no one wants to lift heavy weights. Something similar could be said for fat loss. Everybody wants to...

From rigorous training regimens to precise nutrition plans, athletes and fitness enthusiasts are always seeking ways to push their boundaries and achieve new levels of success. Amidst the intense workouts and competitions, recovery is a crucial yet often underestimated aspect that can make all...

Hot super lightweight boxing prospect, Richardson Hitchins represented Haiti in the 2016 Olympic Games in Rio, and has racked up seven knockouts since turning pro the following year. Now set to fight for both the WBC Silver and IBF North American championships, this 25-year-old is nearing the...

What Is the Smolov Squat Program? The Smolov Squat Program, often shortened to “Smolov,” is a 13-week weightlifting program designed to increase your squat strength. It was named after its creator and “Russian Master of Sport,” Sergey Smolov, who reportedly used its principles to train the...

Bodybuilding vs. Powerlifting: Overview Powerlifting is a sport that involves competing to lift as much weight as possible on the squat, bench press, and deadlift for a single rep (a one-rep max). As such, powerlifters generally spend the bulk of their training time practicing these...