3 x 3 versus 3 x 10: A Study

Since I took my hiatus from posting articles to finish The Science of Weight Training, I have been meaning to do a write-up on a study by Schoenfeld and colleagues (1), which compared the effects of a 3 x 3 training protocol to a 3 x 10 protocol. [Read more…]

Are BCAAs Worth It?

While I was putting the final touches onto the supplement chapter of my new book, The Science of Weight Training, it hit me just how controversial and misunderstood the topic I was revising truly is.

Specifically, I am referring the issue of BCAAs and their effectiveness (or lack thereof) for muscle and strength gains. [Read more…]

The Science of Weight Training

Long time no see.

I am sure some of you may be wondering just where the hell I’ve been lately.

Well, I am pleased to announce that after months of grueling work, my new book titled The Science of Weight Training is now available. [Read more…]

Should You Decrease Your Training Volume When Cutting?

Lifters who understand fat loss will understand that you must impose a caloric deficit to lose body fat.

This means taking in fewer calories than you burn.

To accomplish this, intelligent lifters will reduce their calorie intake while either maintaining or increasing their training output. [Read more…]

Squats Every Day?

The other day I came across a highly intriguing study, which analyzed the effects of 37 consecutive days of heavy squatting in experienced weight lifters.

Considering most people in the fitness community would faint at the idea of training the same lift every single day, I was quite curious to see the results of such an experiment. [Read more…]

New Findings on the ‘Anabolic Window’

As many of you are aware, there is a prevailing notion among fitness enthusiasts that a narrow window of opportunity exists following a training session where protein must be consumed to stimulate muscle growth. [Read more…]

New Study on German Volume Training

After years of waiting, a study on German Volume Training is finally out.

Interestingly, the results of the study seem to contradict what most people (myself included) would expect.

Let’s take a look at what went down. [Read more…]

The Scale of Effectiveness

A common trend I’ve noticed with (usually) novice lifters is their inherent need to find the ‘perfect’ training routine.

They believe that by utilizing a specific set-rep scheme with a specific exercise selection done with a specific training frequency, that this will inevitably lead them to success in their training endeavors. [Read more…]

How to Actually Lose Weight

Over the past four months, I have been getting in shape for my new training book that will be released this winter.

Essentially, the goal is to cut down to as low body fat as possible while retaining as much muscle as possible. [Read more…]

The Devaluing of Science: Why Most Lifters Don’t Make Progress

It puzzles me how individuals who are obsessed with strength training still fail to make decent progress.

You would think that something that consumed all of your thoughts would be an easy thing to master, yet most lifters who fall into this category are still at the level of novice. [Read more…]