If you want a simple but effective 3-day workout routine that will build muscle, one that uses nothing but a couple of dumbbells and your own bodyweight to supply resistance, this page will show you what to do. This 3 day dumbbell workout plan involves three different workouts – a push workout, a pull workout, […]
How Long Does It Take to See Results With HIIT?
How long does it take to see results with HIIT? That depends largely on the type of results you’re hoping to see. If you want to improve your cardiovascular fitness and exercise performance, studies show that HIIT can deliver results in just 2 weeks. While it can certainly contribute to the calorie deficit required for […]
Upper/Lower/Full Body – 3 Day Split
If you want a complete 3-day upper/lower/full-body split you can use to build muscle, this page will show you exactly what to do. What is an Upper/Lower/Full-Body Split? The 3 day upper/lower/full-body split combines an upper/lower split with a full-body workout. The default version of the upper/lower/full-body split looks like this. Monday: Upper Body Tuesday: […]
Hypertrophy Training Volume: How Many Sets Per Week?
If you want to know what the science says about how many sets your muscles need to grow, both in a single workout and over the course of a week, this page will tell you everything you need to know. Want a short and simple answer to the question of how many sets you should […]
Does HIIT Build Muscle?
Compared to lifting weights, HIIT is not a particularly effective way to build muscle. But that’s not to say it builds no muscle at all. Take someone who’s unfit and out of shape, put them on a HIIT routine for several weeks, and you’ll likely see some degree of muscle growth. That’s because any stimulus […]
The Bro Split: What’s Right and What’s Wrong?
Bro split workout routines are often knocked by some in the science-based fitness community, mainly on the basis of research showing that a higher training frequency works better for muscle growth. In truth, body part splits can be a highly effective way to build muscle, particularly once you’ve moved past the beginner stages of training. […]