If you want to gain muscle, which training split works best? The Arnold split or a push/pull/legs (PPL) routine? Let’s find out. Arnold Split vs PPL: Key Differences The main difference between the two is that the Arnold split involves training the chest and back on a separate day to the shoulders and arms. But […]
What to Do Between Sets to Build Muscle Faster
To build muscle as fast as humanly possible, you need to give yourself enough rest between sets. If your inter-set rest intervals are too short, your performance during subsequent sets will suffer, which in turn is going to put the brakes on muscle growth. However, the downside of resting for 2-3 minutes between sets is […]
Deficit Reverse Lunge: Muscles Worked, Proper Form
The deficit reverse lunge is a compound exercise that builds strength and size in the hips and thighs. Compared to the regular reverse lunge done on the floor, lunging from a raised platform allows for a greater degree of hip flexion, working your lower body muscles (especially the glutes) through a larger range of motion […]
Barbell Row: Muscles Worked, Proper Form
The bent-over barbell row is a compound lift that builds strength and size in the back, shoulders and arms. It’s a horizontal pulling exercise, sitting alongside other back exercises like the seated cable row, dumbbell row or inverted row. There are multiple variations of the barbell row, which involve different grips (underhand vs overhand), hand […]
Reps in Reserve vs Training to Failure: Are You Training Hard Enough?
Should you train to failure if you want to make your muscles grow as fast as humanly possible? Or will you do just as well leaving a few reps in reserve? The argument in favor of training to failure goes something like this… If you want to build muscle as fast as humanly possible, you […]
How Long to Rest Between Sets? Hypertrophy, Strength and Weight Loss
How long should you rest between sets to build muscle? Is 60 seconds enough? Is 5 minutes too long? Are shorter rest periods better for weight loss? Let’s find out. The short and simple answer to the question is 2 minutes. That’s how long you should rest between sets if you want to build muscle, […]
How To Do Hack Squats With Dumbbells
While the hack squat is a highly effective lower body exercise, not every gym has a hack squat machine. And if you’ve got a gym set up in your garage or spare room, a hack squat machine isn’t a particularly efficient use of space or budget. Today, I want to show you three exercises that […]
3 Day Upper Lower Split
There are several different ways you can use a 3-day upper/lower split routine to build muscle. The first is to take a standard 4-day upper lower split, insert an extra day of rest, and turn it into a 3-day routine. This works well if you’re busy and don’t have the time to train four days […]
6-Day Dumbbell Workout Plan for Growth
All you need for this 6-day dumbbell-only workout routine is a couple of adjustable dumbbells and a bench. It’s ideal if you train at home, or travel a lot and don’t always have access to a well-equipped gym. The default version of the program (known in some circles as the Arnold Split) involves training six […]
5 Day Upper/Lower Split
The 4-day version of the upper/lower split works well for a lot of people. Followed consistently, it can deliver gains in size and strength for many months, if not years. However, let’s assume that you’ve been following an upper/lower split for some time, your progress has stalled, and you want to try ramping up your […]