Training Volume For Hypertrophy

More and more research is showing that volume is a key driver for hypertrophy. Increasing volume can be done by adding weight to the bar, adding reps, or adding sets. Traditionally I would keep the sets the same and try and complete  3 sets or 6 to 8 reps of a given exercise. Once I could complete 3 sets of … Read More

Training Through An Injury

I am currently training through my own lower back injury right now. I thought I would share an invaluable video that I came across. This is not for serious injuries like broken bones or torn ligaments. This video is for those dealing with aches and pain while performing certain movements. This is an intelligent way to work through how best … Read More

Block 1 – Week 3 Completed

I completed week three of this new training program and I have to say I am really enjoying it and my training has been super consistent even with doing other activities like the Rugged Maniac 5k OCR race and the Dragon Boat Race last weekend. Ten days ago I started taking 5 mg of Creatine Monohydrate every day. When I … Read More

Block 1 – Week 2 Training Update

Just finished up two days of Dragon Boat Racing on top of this weeks training. We ended up coming in 3rd place on the D division final so very happy with that. My daughter Grace was just coming to watch today but we were short one female paddler so in order not to be disqualified she agreed to help us … Read More

The Complete Strength Training Guide

I started a new training program this week that is offered for free by Greg Nuckols on his new site Stronger By Science. The nice thing about this program is that it can be used by beginner, intermediate and advanced lifters. You can read all about it and download the program yourself here. I like this program because it’s designed … Read More

WHY YOUR QUADS AREN’T GROWING (The Truth) Ft. Alberto Nunez

Alberto Nunez of 3DMJ is featured in a video on Omarlsuf’s YouTube channel explaining how you can get better quad development. The longer I train the more I find it’s the little details that can make a big difference on getting better results from your training. ___________________________________________________________________________________________________

Hyperplasis vs. Hypertrophy in Skeletal Muscle

An interesting article by Lyle McDonald answering the question, “Does the number of fast/slow twitch muscle fiber types in your body actually change in response to strength or endurance stimulus? Or just the volume, and you’re stuck with what your genetics dictate?” __________________________________________________________________________________________________ I received the following question in the mailbag and, for a fairly short question I’m going to … Read More

Why You Can’t Gain Muscle and How to Fix It

New article by Peter Fitschen, PhD over at MuscleMonsters.com on reasons why you are not gaining muscle. _______________________________________________________________________________________________________ Building muscle mass is one of the main goals of lifters in any given gym.  Despite this, many individuals in the gym look pretty much the same from year to year.  Many are confused as to why they are not making progress … Read More

5 Science Backed Ways to Grow More Muscle Today

Good article by Steve Hall, over at his site Revive Stronger, on the basics of building muscle based on science. ___________________________________________________________________________________________________ You want to grow more muscle? Of course you do, why else would you be reading this article? Muscle is great; it makes us look better, it makes us stronger, keeps us healthier and can increase our metabolic rate … Read More

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