3 ways to get in shape fast (for when you’re short on time) Looking to get in shape fast? Short on time? You’re not alone. In a recent Australian study, 50% of inactive adults said that “lack of time” was a key issue (Hoare et al. 2017). Try these 3 tips to get in shape faster: Rest 20 seconds between sets. You’ll do fewer reps, but you’ll get […]
Overtraining: is It Real? How a Cardiologist and His Son Learned the Hard Way Some people say overtraining is a myth. But according to a NY Times article, it’s very real. Dr. William Kraus, a cardiologist, and his son learned it the hard way. The Times reports: UNTIL last spring, running was going great for 15-year-old Erik Kraus. He had been training hard without a break for 18 months […]
Top 5 sources of muscle science for nutrition, hypertrophy, and strength I once heard that “Science is the only news” (I think it was Peter Attia, on a podcast). I’m not sure it’s the only news, but keeping current on “muscle science” sure gives you an edge when it comes to getting lean, fit, muscular, and strong. And with data showing it takes about 17 years […]
Training to Failure for Muscle Hypertrophy: Will You Build Muscle Faster? The aim of this brief review is to examine training to failure for muscle hypertrophy. Will you build muscle faster if you train to failure? I wanted to find out. My hypothesis was that training to failure did lead to small but better gains, at least in some populations. I haven’t carried out a systematic […]
Muscle Hypertrophy: How to Progress your Training for Size In this guide, you’ll find out how to progress your training for size along the key variables of load, volume, frequency, and exercise selection. Preface: I’m honoured to publish this article as part 1 of a 3-part series on progression for hypertrophy with Dr. Mike Israetel. I have huge respect for Mike’s work, and feel […]
Muscle hypertrophy and muscle damage: no pain, no gain? Last month, I wrote a review for Greg Nuckols titled Training for Hypertrophy: The Case Against Muscle Damage. Today, I’d like to update and expand on that review. I’ll add a bit of evidence in favour of the “muscle damage” theory of muscle hypertrophy, to provide a more balanced view. Next, we’ll see what actually […]
Training for Hypertrophy: The Case Against Muscle Damage This week, I was PUMPED to contribute this article to Greg Nuckols’ awesome site (I’ve been amazed by Greg’s work over the years): Training for Hypertrophy: The Case Against Muscle Damage In this piece, I review the evidence on muscle damage. Does it really cause hypertrophy? I was surprised to find out that, after all, […]