Install the app
How to install the app on iOS

Follow along with the video below to see how to install our site as a web app on your home screen.

Note: This feature may not be available in some browsers.


volume

  1. 01dragonslayer

    How Many Sets for Muscle Growth?

    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...
  2. 01dragonslayer

    (Almost) Everything You Need to Know About Programming Resistance Training

    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...
  3. 01dragonslayer

    Beginners Guide – The Barbell Is King

    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...
  4. 01dragonslayer

    The Ultimate Guide to Daily Undulating Periodization [DUP]

    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...
  5. 01dragonslayer

    The Mike Mentzer Heavy Duty Training Program

    Behind every incredible physique, there’s a story of hard work, discipline, and unwavering dedication. For Mike Mentzer, that story includes innovation and pushing the limits of the human body and mind’s capabilities. Mike Mentzer’s training was unlike anyone else’s of his time. The term legend...
  6. 01dragonslayer

    The Relationship Between Building Muscle and Strength

    by: Kyle Hunt When I first got into training it was bodybuilding that had my attention. I used to read all of the popular bodybuilding magazines – Flex, Muscle and Fitness, Muscular Development, MuscleMag, etc. I even read Arnold’s massive Encyclopedia to Modern Bodybuilding cover to cover...
  7. 01dragonslayer

    Why The Texas Method May Be The Best Intermediate Program

    The Texas Method: History and Background As far as I can tell, Olympic Weightlifting Coach Glenn Pendlay was the first person to popularize the Texas Method on the internet. As the legend has it, Glenn, working out of Mark Rippetoe’s Wichita Falls Athletic Club, had his Olympic lifters squatting...
  8. 01dragonslayer

    How to Increase Work Capacity and Bust Through Plateaus

    Work capacity is the most important factor in training that people know nothing about. First, let me just start off with a working definition of work capacity and an explanation of why it’s so important. Work capacity is, essentially, the total amount of work you can perform, recover from, and...
  9. 01dragonslayer

    SET A PR EVERY DAY

    Pop quiz, everybody. HOW OFTEN SHOULD YOU SET A PERSONAL RECORD? A. Once per cycle B. Depends on how long you've been training. C. Every day. If you answered C, every day, then we're on the same page. If you didn't, I'd like to propose that you can – and should – set a Personal Record (PR)...
  10. 01dragonslayer

    Row Every Day: The Thick Back Solution

    ROW SPECIALIZATION Most lifters have achy shoulders, poor posture, and backs so narrow they disappear when they turn sideways. So what's the best way to build a thicker back, improve posture, and prevent future shoulder issues? Do a row every time you train. To add slabs of muscle to your back...
  11. 01dragonslayer

    Importance of Progressive Overload and Logging Workouts for Lifters

    The impetus for muscle growth is "progressive overload," which is the application of recurring "stress" over time. But we're not talking about the stress that makes you feel anxious and fearful; rather, we're referring to the physical (or mechanical) stress placed on muscle tissue from exercise...
  12. 01dragonslayer

    HOW TO OPTIMISE YOUR AEROBIC EXERCISE FOR FAT LOSS

    How much cardio is best for dieters? While some will advocate not performing cardio when dieting, lest it causes a loss of muscle and strength, it is undoubtedly true that for most people trying to get as lean as possible, some form of cardio will be necessary to reach their goals. The question...
  13. 01dragonslayer

    4 THINGS BRO SCIENCE GOT RIGHT

    When we were young lifters, searching for answers usually meant imitating the workouts of the biggest guy in the gym or flipping to page 36 of a magazine to see our favorite bodybuilder's nutrition suggestions. Our naïve minds soaked up rivers of bro-science without even knowing it. To us, it...
  14. 01dragonslayer

    An Essential Variable People Miss In Their Exercise Programs

    The Mistake of Linear Program Design I find most people will design a program for themselves and follow it in a linear fashion, that is they run X times per week for Y distance, lift X times per week doing Y number of sets, etc. with little change over time. A result oriented program looks like...
  15. 01dragonslayer

    The Law of Sustainable Progression

    Charles Staley, Bodybuilding, Strength Training, 1 As my colleague Will Brink likes to say, “From Mentzer’s ‘one set to failure’ to Poliquin’s ‘German volume training,’ there is no program which recommends using progressively lighter weightloads from week to week.” Brink is of course, alluding...
  16. 01dragonslayer

    How Often Should You Be Training

    It’s a heavily debated issue on how often you should train a muscle group. A new study published in July 2022 in the Scandinavian Journal of Medicine & Science in Sports claims that a small amount of daily activity can be more beneficial than a single high volume session of exercise. The...
  17. 01dragonslayer

    The Best Way to Build Muscle: How Much?

    By Adam Bisek We all want the magic formula to building muscle, after all, who wants to waste their time in the gym haphazardly moving cast iron. When you’re a newbie to the muscle-building game simply putting in any time under the bar will result in measurable gains in strength and muscle...
  18. 01dragonslayer

    Beyond Sets And Reps: A Look At Training Volume

    What is the best rep range to use for muscle building? Well, what I am about to say might surprise you: There is no magical rep range. There are reasonable ranges, but at the end of the day as long as you aren't trying to turn weight training into an aerobic activity, most rep ranges between 5...
  19. 01dragonslayer

    8 Critical Diet Tips to a Successful Lean Bulk

    A lot of lifters don't obtain the physique they're hopeful for during bulking season. To make sure you do, check out these 8 diet tips for lean muscle gains! Bulking is awesome. I mean seriously, you skip the broccoli at dinner, ice cream is a staple, and you don’t feel like you are going to...
  20. 01dragonslayer

    Boost Muscle Growth with High Frequency Training

    Most people only train their muscles once per week. New research shows that training more frequently might provide more room for growth. Learn more here! If you’re looking for a new approach to your training plan to stimulate new muscle growth, this might be the answer you need. You may or may...
Back
Top