Periodization Training Cycles: The Key To Consistent Results

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Get the low down on periodization training cycles and understand how to design your strength training program for consistent gains over the long-term.Training in the same style for an extended period of time causes a stagnation of results. This is where the concept of periodization comes in.Periodization is a manipulation of the acute training variables […]

The 5 Training Variables To Design Your Own Workouts

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This is part 2 of a Core Concepts Series on Strength Training. Part 1 goes over The Foundations of Strength TrainingAchieve your fitness goals more efficiently by fine-tuning these five acute training variables:Choice of ExercisesOrder of Exercises Number of SetsResistance Rest Periods1. Choice of Exercises Muscle groups that are neglected of stimulation will not see progress. This is why choosing the […]

The Six Principles Of Strength Training For Muscle Growth

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 Follow these six principles of strength training to plan your workouts for maximal effectiveness and make continuous progress towards your fitness goals. People involve in strength training for a wide variety of reasons. Most are interested in gaining muscle strength and mass with a simultaneous focus on dropping body fat. Athletes involve in strength training to see […]

How To Increase Your Bench Press: A Plan Based On Science

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Discover how to increase your bench press by up to 25 pounds in 6 weeks using this workout based on a recent study. A question that always tends to come up in a discussion between two gym bros is: “How much do you bench?” For good reason as well. Working the pecs, delts, arms, and to some extent the back, […]

15 Insanely Actionable Mass Building Diet Strategies

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Altering your body composition comes down to only two factors: Diet and exercise. Considering that your workouts are on point, i.e. they include multiple sets of squat, bench press, and deadlift, then diet becomes the major factor in determining the quality of your lean mass gains. The following is a comprehensive list of 15 mass building diet strategies that […]

How To Build Muscle And Lose Fat At The Same Time

Best Workout Split For Mass Week 2

Discover how to build muscle and lose fat at the same time by maintaining a positive nitrogen balance. You may have read that: To lose fat you have to maintain a caloric deficit. True To build muscle you have to maintain a caloric surplus. False.  The truth is: To build muscle you have to be in a state of positive nitrogen balance1. […]