Higher Frequency for Beginners

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Coaches Corner Q&A: Weekly Workout Progression

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Coach’s Corner Q&A: Linear Diet VS Training/Off Rotation

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Coach’s Corner Q&A: Nutrition Priorities

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BFR Training: Better for Rehab But Not Maximal Hypertrophy

Blood flow restriction training (BFR), also known as occlusion training, has gained popularity in recent years. What initially kicked it off were some studies showing that a particular protocol while occluding a limb could result in some potential hypertrophic adaptations in addition to local muscular conditioning (not an all-inclusive list, but these will be the

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Mechanical Damage & Hypertrophy

What role does mechanical damage play in the quest for muscle hypertrophy? First, what exactly is it and how does it occur? Mechanical damage, or more accurately, microtrauma to skeletal muscle tissue, occurs all the time. Creating high amounts of tension within a muscle, especially through an eccentric movement (lengthening of the muscle under load), […]

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Optimal Training Frequency

What is the Optimal Training Frequency? How often should you be training each muscle group for (insert goal here)? Usually, the question is presented in the context of maximizing muscle gain. That is where we’ll focus our discussion, but keep in mind the principles covered here also apply to fat loss and strength/performance. For those

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