8-Week Strength Cycle Program
1RM Estimator (Blank)
8-Week Strength Cycle (weight Calculator)
My general observation is that people in the gym either train hard all the time or never train hard enough. For years I trained very hard with very few planned deload training periods. Recreational endurance athletes tend to be much smarter about varying the intensity of their training sessions than recreational strength athletes.
We don’t want to simply workout hard. We want to train, so we get better. Any coach or trainer can create a challenging workout, but if the training isn’t designed to improve your performance than it isn’t effective training. Continue reading “Don’t just Workout Hard, Get Better (Free 8-Week Strength Training Program).”
If you read the latest Muscle & Fiction magazines you’ll say 60-90 seconds is the optimal rest interval between sets. This assertion is rarely backed-up with scientific research, and when it is, they will say it increases human growth hormone levels in the body temporarily, which is true, but I haven’t found any studies that correlate it with long-term increases in muscle mass. I have no doubt that many people achieve respectable results from this protocol, especially the enhanced lifters that fill the pages of the muscle magazines, but what is optimal for the natural lifter. What does the science say? Continue reading “How long should you rest between sets?”
Our bodies can lie to us. For example, when you first start serious strength training, almost any program will produce dramatic results. It is possible to gain 10-20 pounds of pure muscle during your first year of training, depending on your genetics. Continue reading “Why Everyone Should Strength Train”
The latest issue of Muscle & Fiction and all the High-Intensity zealots would have you believe that if you don’t take a set to absolute muscular failure, you are wasting your time. That just isn’t true. On an effective strength training program for the natural lifter, most sets should stop 1 or 2 repetitions short of failure. We should avoid going to failure on all but the last set of each exercise. A simple, yet effective way to evaluate your rating of perceived exertion (RPE), is using this table developed by respected strength coach and competitive powerlifter Mike Tuchscherer.
Continue reading “Strength Training Intensity – How Much is Optimal”