The Problem with Periodization Research

Periodization has been the subject of a great deal of controversy lately.

While the majority of research has shown that periodized training programs result in greater maximal strength gains versus non-periodized programs (1, 2), many papers have criticized these findings (3-5). [Read more…]

Nutritional Practices of Competitive Natural Bodybuilders

A new study has come out analyzing the dietary intakes of competitive natural bodybuilders in Britain (1).

The study analyzed the calorie and macronutrient intakes of bodybuilders who finished in the top 5 of the BNBF Finals, as well as the competitors who placed outside the top 5 (DNP). [Read more…]

Go Heavy or Go Home?

One of the biggest nuisances I encounter in training circles is the belief that you must lift heavy to get big.

Many personal trainers who don’t do their research will prescribe very heavy sets (reps in the 3 – 5 range) to their clients who wish to maximize muscle growth. [Read more…]

The Science of Weight Training New Year’s Sale

Happy new year.

As much as I am against the idea of new year’s resolutions, I acknowledge that many people use them as a chance to improve certain aspects of their lives. [Read more…]

How I Went From Swimming 50 Meters to 2000 in Less Than a Month

Lately I have become highly intrigued with endurance training.

There are a few reasons for this, which I intend to cover in a future article (or book).

Just this past fall, I dove into long-distance running while maintaining a semi-decent workload of calisthenics. [Read more…]

New Study on Periodization and Muscle Growth

A new review has just been published ahead of print on the effects of periodized resistance training (RT) on muscle hypertrophy (1).

As a brief overview, periodization can be defined as a cyclic training structure designed to maximize performance, manage fatigue, and minimize plateaus (2). [Read more…]

Addressing the Argument Against High-Volume Training

Many advocates of low-volume training state time inefficiency as a point against high-volume training.

A good way to view this is through a term we may call the ‘cost-to-benefit ratio’ of training. [Read more…]

How Much Volume is Needed to Maximize Strength Gains?

A new meta-analysis by Ralston and colleagues has come out investigating the effects of training volume and strength gains (1).

While I have discussed in other articles the impact of volume on muscle growth, I figured I would provide a brief rundown of this meta-analysis as it pertains to strength, while providing some of my thoughts on the findings. [Read more…]

Linear Periodization versus Undulating Periodization

Periodization is a cyclic structure of training designed to maximize performance, manage fatigue, and minimize plateaus (1).

It can be implemented in many forms, however, at its most basic level it incorporates planned variation in loading and volume over the course of a training cycle. [Read more…]

Can Bodyweight Exercises Build Muscle?

One of the biggest misconceptions in the fitness community is the notion that bodyweight training is useless for muscle growth.

Given my affinity for bodyweight training (or ‘calisthenics’) over the years, I have constantly been told by others that it is a waste of time, and that I would be better off solely focusing on weight training. [Read more…]