We've got quite a collection of articles for you this week. If you have a chance, please let us know what you think of the new all-in-one-post layout of the free training plans. There are four training ... Continue Reading
12 Reps – The Breaking Muscle Digest – Vol. 1, Issue 14
Sorry for the break, we've been incredibly busy! Between the site redesign, building the coaching sub-site, setting up the new subscription site for athletes, and getting ready to roll out the new Size or ... Continue Reading
Pain-Free High Performance, With Dr. John Rusin, Ep 14
Dr. John Rusin is a physical therapist, but he's not one of those physical therapists who's going to tell you not to work too hard at the gym. In fact, he's worked with a lot of hardcore athletes - from ... Continue Reading
Try These Kettlebell Workout Splits for Major Muscle Gains
Kettlebells get a bad rap when it comes to building large amounts of muscle. People wrongly believe that because the heaviest kettlebell you can commonly find is 48kg that they must be useless for gaining ... Continue Reading
Everything You Need to Know About Supersets for Hypertrophy
One of the easiest ways to cut time off your workouts and add a challenging metabolic component to hypertrophy-specific training is by including the intelligent programming of supersets and compound ... Continue Reading
Muscle Mass, Strength, and Mobility: Choose 3
Hypertrophy Phase One: Week One, Day 1 - Lower Body Heavy 1.MACHINE HAMSTRING CURL 3X6@30 (2 RAMP UP SETS) 2. BACK SQUAT 5X8@60 (3 RAMP UP SETS) 3. REVERSE LUNGE 4X12@60 (2 RAMP UP SETS) 4. BARBELL RDL ... Continue Reading
Use Exercise Order, Rest Intervals, and Cardio for Hypertrophy
I’ve been a big proponent of using long rest intervals for hypertrophy for some time now, and research continues to support this practice. Another common question many athletes and coaches pose is how ... Continue Reading
For Hypertrophy, Longer Rest Periods Are Key
The muscle growth paradigm for decades has been the hormone hypothesis. This theory holds that chemical messengers like testosterone are what stimulate muscle protein synthesis and thus lead to greater ... Continue Reading
The Line Between Hypertrophy and Strength Is More Grey Than Black
In the raging battle and constant confusion over what training protocols work better for strength and size, a recent Journal of Strength and Conditioning Research article asks a different question: Is our ... Continue Reading
3 Forgotten Factors in Building Muscle
You want better gains from your workouts. I know you do. We all do. But I promise you, if you aren't optimizing any of the following three factors, your gains aren't what they could be. While there are ... Continue Reading
Strength and Power Rep Schemes Work for Hypertrophy, Too
Many coaches tout different rep schemes for building strength and muscle, but it can be tough to determine which one is really the most efficient. Recently, in a Journal of Strength and Conditioning ... Continue Reading
Super Sets: What They Are and 4 Ways to Do Them
Back in the day I believed that Joe Weider invented weight lifting. For people who don’t know who Joe Weider is, shame on you, because as much as he was a modern day P.T. Barnum, he was also the guy who ... Continue Reading
How to Grow a Pair
The title says it all. Here’s how you grow a pair of biceps, hamstrings, shoulders, and quads, as well as a good hefty pair of mental muscles, too. Grow a Pair of Biceps Simple guidelines: Elbow ... Continue Reading
Hypertrophy Is Not a Bad Word: Functional Hypertrophy Training
As I wrote about recently in regards to the future of the fitness industry, one of my big picks for training trends is a return to hypertrophy training. This won’t be your mama’s bodybuilding training in ... Continue Reading
You Don’t Need to Lift Heavy to Grow Muscle
Developing larger muscles - this is a topic dear to my heart. I have studied this for many years. I have read the research, personally experimented with numerous exercise scripts and protocol, probed the ... Continue Reading
