Hypertrophy Training

Volume is the key driver of muscle growth. If you want to build muscle as fast as humanly possible, you need volume, and lots of it. Volume, volume, volume. As far as size gains are concerned, volume is the undisputed king. Or at least, that’s what some people will tell you. In fact, some folks […]

If you’re trying to build muscle, but you’re not quite sure how many exercises you should do, both in a single workout and for each muscle group, 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 do per workout […]

Some say that getting a pump is essential for building muscle. If you want to make your muscles grow as fast as humanly possible, getting one should be the aim of your workouts. A good muscle pump is a sign that you’ve had a good workout, and that growth is sure to follow. Others will […]

Some say that super slow training is the fastest, most effective way to make your muscles bigger and stronger. In a traditional weight training routine, you normally take 1-2 seconds to lift a weight and a little longer than that to lower it. With super slow training, each rep lasts somewhere between 10 and 20 […]

One study that caught my eye this week, from John Sampson and Herbert Groeller at the University of Wollongong in Australia, looked at failure versus not-to-failure training and its effect on gains in size and strength. Sampson and Groeller took a group of 28 untrained men and assigned them to one of three groups. All […]

What is the overload principle? And how can you apply it to your workouts to make your muscles bigger? Here’s everything you need to know. What Is the Overload Principle? The principle of progressive overload refers to the idea that you need to constantly increase the demands you impose on your muscles in order to […]