“Exercise to stimulate, not to annihilate. The world wasn’t formed in a day, and neither were we. Set small goals and build upon them.” Lee Haney
Determining optimal training volume is not a straight forward proposition. There is no one size fits all solution. I will simplify the process and provide some parameters, but you will have to discover what is optimal for YOU. Scientific studies should guide our training, but ultimately, we must decide what works best for us through trial and error. The primary factor to consider is your ability to recover.
Continue reading “Optimal Training Volume Made Simple”
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”
The book contains:
•7 Change Strategies for Adopting a Healthy Lifestyle
•A Flexible Diet Program that Doesn’t Put Any Foods Off-limits, including Alcohol
•20-Week Workout Log with Progress Assessments (Downloadable PDF)
•3 Strategies for Resetting your Body Weight Set Point to Keep the Weight Off
•A Training Program Based on Science, not Bro Science.
Continue reading The Fat Loss Habit is NOW AVAILABLE ON AMAZON!!!
Countless studies have demonstrated that progressive overload is the key to muscle and strength gains. Going to failure too soon in your workout will hurt your performance, and undercut your total workout volume. We want to maximize our performance during each workout. We do this by stopping short of failure on all but the last set of each exercise. Your maximum effort should be given to the last set of the last exercise for any given body part. Continue reading “Training to Failure doesn’t Trigger Muscle Growth, Progressive Overload does!”