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”
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”
What exercises should you do and how many reps should you aim for?
Some of the most basic questions in training are: what exercise should I do? And for how many reps should I go? At first glance they have little in common, but if you take a closer look, they are tightly related to eachother. What exercise do you choose, and does it even matter?
Continue reading “Exercise Selection and Repetition Ranges”