If you have never done linear progression– using progressively heavier weights on compound exercises in the 5-8 rep range– your body has probably not even approached its strength and muscular potential. If you have done linear progression until you have reached acceptable strength standards, at that point you can start to use higher rep ranges, [...]
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Consider the following factoid about the human body: AMPk is an enzyme that is activated when cellular ADP levels start to rise. As a result of this ADP rise, AMPk inhibits mTOR signaling; an important biochemical pathway that regulates protein synthesis. So AMPk inhibits muscle growth because muscle growth depends on protein synthesis and protein [...]
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Many people are under the impression that exercise, rather, the way exercise is performed in order to bring about a desired change, is a choice. Similarly, it may be believed that everyone has their own philosophy or entitled to their own opinions as to how this should be done. As former New York Senator Daniel [...]
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If you take a novice weightlifting trainee and put him on a basic program of lifting 3x per week, the trainee can increase the amount of weight he lifts each time he trains. For example, if the trainee squats on Monday, Wednesday, and Friday, the progression could look like this: Monday. 3×5@85 lbs Wednesday: 3×5@95 [...]
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A way to modify the 30 Minute Workout is to add one maximal strength exercise per day. So for one exercise- squat, bench press, pull-up, or shoulder press– you’ll do 3×3 instead of the normal 3×8. I feel I should further explain the difference between maximal strength rep ranges and maximum muscle rep ranges and [...]
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