Strength Training For Women – Part II

Practical applications.

Welcome back to my Strength Training For Women series. This time we will take a closer look on how to apply the gender differences I discussed in Part I of this series. I am happy you came back to learn how to build muscles. It’s a great decision to get stronger, build up, improve and stop the mindset of “becoming less”: eating less, exercising in a less “manly” way, exhausting yourself less. Now it’s time to grow! Continue reading “Strength Training For Women – Part II”

Strength Training For Women – Part 1

In this part of my Strength Training For Women series, I will cover the scientific basics of muscle building for women, make some clarifications on the role of testosterone and discuss the main differences between men and women when it comes to strength improvements and muscle building. Why? Because I have enough of weak, frail women. I want women to be healthy and strong! Continue reading “Strength Training For Women – Part 1”

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 your  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.

Continue reading “Be Boring, Get Shredded – Part 2”

The Hypertrophy Range Myth

The idea of repetition ranges is pretty old, dating back at least to the ’50s. It’s the concept that training with certain weights and therefore repetitions elicits different adaptations like strength, muscle building and endurance. And on the first glance this makes perfect sense, as you get better at what you train. But if you followed the fitness industry for some time, you find conflicting ideas of what makes muscle grow the fastest. So grab a protein shake, put on the “Conan” soundtrack and let’s have a closer look. Continue reading “The Hypertrophy Range Myth”

Five Is The Magic Number

What makes a repetition stimulating?

Perhaps you have already heard something like “effective repetitions”, “stimulating reps” or “junk reps”. They all refer to the fact that not every repetition of a set is equally efficient to stimulate muscle hypertrophy. To force a muscle to grow, certain key factors have to be met. Continue reading “Five Is The Magic Number”

Paired Sets For Better Results In Less Time

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! Take a look at this study presented to you by the Bayesian Bodybuilding team:

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Hypertrophy: Top 3 Training Mistakes

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!

Continue reading “Hypertrophy: Top 3 Training Mistakes”