I’ve noticed a trend in my gym, and even in the magazines, toward using less weight and higher reps. I know that you were an advocate of using heavy weights for fairly low reps. How do I know which way is right for me?
Yours is an excellent question and one that I faced early in [...]
Has it gotten to the point where you feel as if you’ve tried everything in an attempt to add 5 or 10 pounds of muscle to your frame?
Everything may be a bit of an overstatement, but we’re betting there’s a simple remedy you’ve overlooked. When it comes to building muscle mass, you have to [...]
Bodybuilders frequently train to failure when they work out–it’s how they define intensity. Powerlifters and other strength athletes, on the other hand, define intensity by the amount of weight they lift; they rarely train to failure. Yet if your goal is to build strength, you may want to think more like a bodybuilder. Thanks to [...]
Facts if the case
10% drop in weight
A 10% drop in weight may seem like a lot if you’re squatting with 400 pounds (a 40-pound drop), but if you’re using 50-pound dumbbells, that’s only a five-pound reduction per dumbbell.
20% drop in weight
A 20% drop in weight is a good reduction for both [...]
Hypothesis
Periodization refers to the systematic changing of workout variables every few weeks (i.e., weight, reps, sets, rest, exercises) to prevent plateaus in strength and muscle gains. A “newer” style of periodization–undulating periodization, which involves changing variables every workout–has exercise scientists very excited. Most exercise scientists think this is an innovative way to train, but Joe [...]
Facts of the case
With straps Wrist straps come in a wide variety. Most are the basic canvas type that you loop around your wrist and the bar. Some involve a Velcro closure that wraps around your wrist and a hook that goes around a bar or a barbell. Regardless of the style, they all [...]
Should I always train to absolute failure?
I never push a set to the extreme where it’s impossible for me to do another rep. To me, that defeats the purpose of bodybuilding. I’m in this to stimulate or “inspire” the muscle to grow, not crush it to a level of submission so it can never recover. [...]
Less is more
Less is more is a popular maxim with short people, the Hershey’s Kisses division and minimalists. So what the heck does it have to do with you? After all, you’re probably not that short, you rarely indulge in chocolate and your physique goals are anything but minimal. Yet if you’re interested in both [...]
Skipping warm-ups?
I can’t tell you how many times I’ve seen people walk into the gym and go straight into intense lifting without warming up–it makes me cringe just to think about it. I understand being pressed for time, but undermining your training by skipping this important aspect of your workout isn’t the answer. Here’s why [...]
Benching
The barbell bench press is one of the most crucial exercises for building size and strength in the pecs, front delts and triceps. But your primary goal of building size or strength will dictate your form and technique in this all-important move. Bodybuilding is about training the muscles to become bigger, more symmetrical and, ultimately, [...]
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