Be Boring, Get Shredded – Part 2

Why Exercise Variation Isn’t Always Optimal

During our long flight from Vienna to Tokyo I’ve got a bunch of downloadable magazines for free. Of course I’ve taken some of the fitness related ones even if they are often full of bro-science (=not evidence based crap), but they are a good inspiration for writing blog posts though. One of them was looking really nice: it had a really strong looking woman on the cover, instead of just one of the pretty & skinny girls. I started reading the training and coaching philosophy of this apparently “evidence-based” lady and my jaw dropped as the words “muscle confusion” (=constantly changing the exercises in yourΒ  training plan) as driver for muscle growth were used. Well -spoiler alert- the opposite of muscle confusion is rather a driver for hypertrophy. Let’s see why and where variation may or may not make sense.

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What Makes A Good Exercise?

If you step into a good gym, it is quite possible to get overwhelmed by countless possibilities to train. Different machines, barbells, dumbbells, kettlebells, bodyweight exercises, there is much to choose from and you have to select an exercise for your training program. What makes a good exercise? What is “the best” exercise to grow your chest/booty/biceps? Read on to make an informed decision the next time you hit the gym! Continue reading “What Makes A Good Exercise?”

Exercise Selection and Repetition Ranges

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?
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