Training Volume

Finding the sweet spot for your training volume.

Recently training volume inspired a lot of discussion in the evidence based fitness scene. People started fighting each other over the seemingly simple question: How much should I train? High volume zealots and low volume purists collided, leaving no definite answer behind. So let’s take a look at the data and figure out ourselves how much to do at the gym!

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Protein: Myths and Reality

Whenever I get a new client and they are a few days “in”, eating a healthy diet and experiencing what it feels like having a significant dose of protein with every meal, sooner or later I will get this question: “But isn’t eating so much protein bad?” I’m not sure where this fear stems from, but I blame the crappy fitness and health industry. No, it isn’t bad for you, quite the opposite is the case, it is healthy! Let me explain why. Continue reading “Protein: Myths and Reality”

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”

A Quick Guide To Supplements

Supplements are a hotly debated field: on one hand you have the supplement industry trying to sell as many of their products to unwary customers all over the world. On the other hand you have people rejecting any form of supplementation, almost considering it “unnatural”, believing you just have to eat healthy to get everything you need. As with most things, the truth lies somewhere in the middle. Because of this, I want you to show which supplements I consider (almost) mandatory. Continue reading “A Quick Guide To Supplements”

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”

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?”

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”