The 3 most successful methods to overcome a hypertrophy plateau

Everyone reaches a sticking point, kind of like a roadblock so to speak, sometime in their training, and I want to give you three tips on how to overcome a stall and boost some new gains. Everyone is a responder or a non-responder to an exercise program. Meaning, someone either responds really well to a … Continue reading The 3 most successful methods to overcome a hypertrophy plateau

Is higher frequency key for faster strength gains?

Does performing an exercise more frequently result in better strength gains? Results of a meta-analysis showed a significant effect of resistance training (RT) frequency on muscular strength gains. Effect sizes increased in magnitude from 0.74, 0.82, 0.93, and 1.08 for training 1, 2, 3, and 4 times per week, respectively (1). However, they found that with volume-equated studies, … Continue reading Is higher frequency key for faster strength gains?

The unconventional frequency to bigger muscles

What is the frequency with which you should you train a muscle group in order to grow them the fastest way possible? I used to train a muscle group only once a week for a few years and I gained over 10kg of lean muscle that way. Going to the gym and lifting weights is … Continue reading The unconventional frequency to bigger muscles

Optimal hypertrophy – sets, reps, rest & frequency

A lot of guys want to get buff at some point in their life... And after the beginner gains they might find that their progress has slowed down remarkably, or that it's even stalled completely. Fortunately there are guidelines on how to optimize hypertrophy and prevent hypertrophy stalling. First off, let's have a look at … Continue reading Optimal hypertrophy – sets, reps, rest & frequency