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volume

  1. 01dragonslayer

    The Death of German Volume Training?

    Steve Shaw The Death of German Volume Training? German volume training. If I had a dollar for each time I've been asked about this training system, I would have a lot of dollars. I've been in this game a long time. 31 years to be specific. I've seen training systems and workout routines come...
  2. 01dragonslayer

    Concurrent Periodization - The Development of Strength and Muscle Size

    Steve Shaw Concurrent Periodization - The Development of Strength and Muscle Size Concurrent periodization is simply training to achieve multiple goals at the same time. In this article we will only reference the goals of muscle size and strength. Powerbuilding is my specialty and love. It is...
  3. 01dragonslayer

    Volume and Intensity Periodization Using Autoregulation

    Steve Shaw Volume and Intensity Periodization Using Autoregulation When it comes to the muscle building process, there are several "truths" that we must not ignore: Progressive overload is king. To maximize muscle gains, you must continue to challenge yourself with more weight when possible...
  4. 01dragonslayer

    3 Muscle Building Myths Destroyed

    Steve Shaw 3 Muscle Building Myths Destroyed Muscle confusion. The bodybuilding practice of trying to "confuse" your muscles by switching up workouts and training techniques. The goal: stimulate or re-ignite gains. All kinds of gains. Muscle building confusion. The bodybuilding practice of...
  5. 01dragonslayer

    How Much Volume Do You Need to Build Muscle?

    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...
  6. 01dragonslayer

    5 Tips to Bust Through Your Muscle Building Plateau

    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...
  7. 01dragonslayer

    Steroids and High-Volume Training: The Facts

    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...
  8. 01dragonslayer

    The Truth About Testosterone and Sexual Abstinence

    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...
  9. 01dragonslayer

    Volume-Based Hypertrophy Training

    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...
  10. EG News

    Top 3 Questions To Ask Yourself Before Adding Volume To Your Workout

    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...
  11. 01dragonslayer

    4 Reasons You’re Not Gaining Muscle

    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...
  12. 01dragonslayer

    Effort-Based Hypertrophy Training

    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...
  13. 01dragonslayer

    The Truth About Testosterone and Sexual Abstinence

    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...
  14. 01dragonslayer

    Volume-Based Hypertrophy Training

    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...
  15. 01dragonslayer

    he Best Training Method You're Not Using Accumulate Volume, Manage Fatigue, Get Strong

    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...
  16. 01dragonslayer

    THE BEST NUMBER OF SETS FOR GETTING STRONGER

    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...
  17. 01dragonslayer

    How to Build Your Own Training Program The Smart Lifter's Guide to Workout Design

    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...
  18. 01dragonslayer

    The Best Number of Sets for Getting Stronger

    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...
  19. 01dragonslayer

    What makes GVT so effective?

    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...
  20. 01dragonslayer

    Rule Number One: Do What Works

    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...
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