In the beginning of one’s training career, a newbie can gain strength as long as they are doing something that they have never done before. If you start from zero, you have nowhere to go but up. It’s so simple that you could do just 1×10 on the bench press and make strength improvements. However, [...]
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What is periodization? I titled the last post “Simple Periodization” without actually explaining what periodization is. As do many advanced topics related to athletic science, the concept of periodization arose from the old Soviet Union in an attempt to organize training into logical periods of time. Originally, it was used to help the athlete enter [...]
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I often get the question: “If I go on vacation and can’t work out for 9 days, will I lose all my strength”? Or “If I lift lighter for a week, will I lose all my muscle”. Both are legitimate concerns when you’ve worked so hard to achieve a certain strength level or level of [...]
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1. Training for strength will ensure that you are always putting your effort into the primary stimulus for muscle growth: tension created in the muscle. The higher the weights, the greater the tension produced, the more muscle has to be built. The only way I can guarantee results, provided that the diet is being taken [...]
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The strength-endurance continuum is a theoretical model of fitness that demonstrates what rep range produces what muscular adaptation. On a scale of 1-20: – 1 rep equals maximal strength. This is 100% intensity and is equal to the weight you can lift exactly one time. -20 reps equals endurance work. This is a weight that [...]
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