volume

Hypertrophy, a.k.a. building muscle, making gains, getting swole, is a goal for a significant portion of the gym-going crowd. Countless programs have been developed over the decades specifically created with the intent of building muscle and strength. What we’ve learned from these programs as...

It’s pretty frustrating when you put so much time and effort into going to the gym, eating right, and making sure you perform exercises properly only to see your gains stalling. Even though you don’t plan on being a professional bodybuilder, it’s nice to be able to see some changes in the mirror...

Why the Pros Always Do Well With High Volume PEDs and high-volume training go together like peanut butter and jelly. One enhances the other. Here's why. Can you train like a competitive bodybuilder? If you’re not using PEDs, it’s probably not in your best interest. Not only do steroids increase...

Dispelling the Myths Here’s the actual science as it relates to testosterone levels and fertility. Believe it or not, thousands of young men avoid masturbation (and even sex with real-life women) because they think it boosts their testosterone levels and overall animal magnetism. Many think...

Effort vs. Volume vs. Load: Part 2 What's the best way to build muscle? Effort, load, or volume-based training? Here's what you need to know. Note: I examined effort-based hypertrophy training 653 in Part 1 of this series. In the next installment, we’ll look at load-based training. But first...

As a natural bodybuilder and powerlifter, Jeff Nippard, like the rest of us, has hit plateaus with his training. The good news is that the popular trainer and biochemist has a way to boost muscle growth even when it’s been stalled for weeks or months. This may come as a surprise to some, but...

If your gains won't budge despite your best efforts, you may be making one of the four biggest muscle-building blunders. Fix them and grow. Here's what you need to know... Your gains will stagnate if you only weight train within the same rep ranges and loading patterns. Alternate by using more...

Effort vs. Volume vs. Load: Part 1 What's the best way to train for size gains? Effort, load, or volume-based training? Here's what you need to know. What works better for hypertrophy? High-volume training or low-volume/high-effort (intensity) training? What about “powerbuilding?” In short...

Dispelling the Myths Here’s the actual science as it relates to testosterone levels and fertility. Believe it or not, thousands of young men avoid masturbation (and even sex with real-life women) because they think it boosts their testosterone levels and overall animal magnetism. Many think...

Effort vs. Volume vs. Load: What's the best way to build muscle? Effort, load, or volume-based training? Here's what you need to know. Note: I examined effort-based hypertrophy training 610 in Part 1 of this series. In the next installment, we’ll look at load-based training. But first, let’s dig...

THE LADDER METHOD Ladders are a training method that have a long history and can do wonders for your strength, power, and hypertrophy. The basic ladder is some variation of 1-2-3-4-5, using the same weight. It looks like this: One rep Rest Two reps Rest Three reps Rest Four reps Rest Five reps...

WHAT'S THE BEST NUMBER OF SETS FOR STRENGTH? I watch the way people in the gym lift. In a lot of ways, I'm like a gym version of Jane Goodall or the late Dian Fossey. They watch(ed) primates, I watch primates. They observed primates picking ticks off each other, I observed primates picking tics...

To continually make progress, you must develop a set of training principles that keep you moving forward. The number of principles that make up a sound training program are few. Here's what they are and how to apply them to your own goals in the gym. 1 Set the right goal to begin with. It needs...

WHAT'S THE BEST NUMBER OF SETS FOR STRENGTH? I watch the way people in the gym lift. In a lot of ways, I'm like a gym version of Jane Goodall or the late Dian Fossey. They watch(ed) primates, I watch primates. They observed primates picking ticks off each other, I observed primates picking tics...

In the golden age of bodybuilding, magazines were keen to report on the training programs of the most acclaimed champions. Idols such as Arnold Schwarzenegger, Franco Columbu, and Dave Draper often had their success attributed to their exceedingly high training volume. Arnold himself attested...

HERE'S WHAT YOU NEED TO KNOW... There is no "best training program" for everyone. What works great for others in the gym may work terribly for you. Likewise, what has worked very well for you may not do jack for someone else. You must develop the confidence to abandon the training programs that...

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 | 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...

Beginners Guide – The Barbell Is King by:Justis Cousins It was around 2009 and I was a freshman in high school. My friend invited me to the school gym to start working out with him. I was ready to get big and strong! There was only one issue – we went to an art school… As a result, the gym...

Daily Undulating Periodization is exactly what it sounds like (surprising huh?). Let’s break it down: Daily: literally we are talking about days. Undulating: Ok now we are getting into some technical sounding terms. Don’t be afraid, undulation simply means a flowing motion, up and down in a...