Everything you need to know to start growing.
Building muscle is a weird thing. First it is really easy “just eat and lift heavy stuff”. Later it get complicated “autoregulation, individualisation, periodisation”. Then suddenly it everythings clears up again “find what works for you, then stick to it and be patient”. To help you to get to the last stage, I’ve compiled a few articles. We start with the basics and add advanced considerations later. Enjoy!
Continue reading “How To Build Muscle”
Common techniques, benefits and drawbacks.
Everybody knows and loves straight sets and traditional ways to organise training, but there are ways to make training more challenging, time efficient or both. Most of these techniqes are known as intensity-techniques, which is really a misnomer as training intensiveness (effort) is increased and not intensity (resistance). What are those techniques, do they really offer any benefit and who should implement them? Let’s take a look!
Continue reading “Advanced Training Techniques: Intensity Techniques”
How hard should you train?
How hard you should train is an important variable in training and I think many people lose a lot of time durdling around at the gym without making any progress because they fail to implement enough intensiveness. But does everybody have to go “balls to the wall”, or are there finer nuances to it? And what are the drawbacks of high intensiveness? Well, let’s take a look!
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Making almost every training program better.
Autoregulating training programs are the new way to go when it comes to program design. They have a lot to offer, leaving the old cookie-cutter templates from muscle magazines outdated by comparison. Still, autoregulative training isn’t for everyone. Let’s dive into the pros and cons of this great tool in this article!
Continue reading “How To Autoregulate Your Training”
What we can (and cannot) learn from a Russian coach.
Prilepin may sound like a Russian potato stew, but actually was a coach and researcher who observed hundreds of athletes and compiled their training data into a handy chart that helps finding an appropriate set and rep scheme. Later this chart went viral due to Luie Simmon’s Westside Barbell system that used it extensively. Let’s take a look at it and explore if it is still a viable tool.
Continue reading “Taking A Closer Look At Prilepin’s Chart”