Doing paired sets might give you better results over time by increasing total work volume done. And it also decreases the time you have to dedicate to working out. A classic win-win situation! Read on to learn how it works and how you can implement this strategy in you own training.Continue reading “Paired Sets For Better Results In Less Time”
“Conan, what is most important in training?” I think Arnold would put his sword aside, take a deep look into your eyes and answer with: “Sustainability!” Not very exciting, right? Perhaps it helps if you play the Conan soundtrack while reading this. But still, the ability to work out week after week, month over month, every year without having to pause or suffering any set backs, is of great importance. It allows you to build constant forward momentum and this is where the magic happens. So, how do you achieve this?
Let’s eat and grow!It’s so easy, isn’t it?
Yay, bulking (=being in a calorie surplus to build muscle mass)! What sounds like a dream for many, is in my eyes even more difficult than cutting (=being in a calories deficit to lose fat). Why?
- Finding the balance between gaining muscle and gaining fat: some of us do not like the more “fluffy” look and don’t allow themself to eat enough; others just get into a dreamer bulk (=insane calorie surplus) and gain far too much body fat. The sweet spot inbetween is desirable as too much or too less fat are not favorable for building muscles.
- Hard gainer: you feel like you eat a lot of food but actually you are such a restless person, that it’s simply not enough; or your appetite is low (stress or whatever) and you just can’t eat that much.
Nevertheless, difficult is not impossible and therefore we collected some tips to help you on your gainz journey 😉 .
Congratulations! You have made the choice to invest in your health: not only does losing fat make you look good naked but has also sustainable health benefits, as we already told you here, or for the science nerds here. Nevertheless, you may be overhelmed about the information available: What diet should I follow? Is it bad to eat carbs in the evening? Do I have to do cardio? Or go daily to the gym?
To be honest, it is much easier than you think. Create a calory deficit. How? We help you with some tips.
One of the most basic questions in training is: how much do I have to lift? There are training programs, that allow you to choose from a wide selection of exercises. For example you could find a program that calls for “4×10 repetitions of any quadriceps dominant leg exercise”. What exercise do you choose, and does it even matter?
Continue reading “Exercise Selection and Repetition Ranges”
Hypertrophy training focuses on getting your muscles to grow. And who doesn’t want to grow? To ensure you spend your time at the gym the most efficient and productive, I compiled the biggest training mistakes for hypertrophy. Read this, think about it, hit the gym and get growing!