Linear periodization is a training method in which you start out with poundages that are moderately heavy, and weight is gradually added to your lifts each week for several weeks. One of the most frustrating things about using a linear…
When training with weights, you can ramp up a given variable by using a progressive increase. For example, you can ramp up on training volume with a progressive increase in volume. You can ramp up on intensity by progressively training…
If you search the internet, there seems to be a controversy between fast and slow reps. Some lifters and bodybuilders believe slow reps are superior, while others believe that fast reps are superior. There is a third group that I…
What does your training look like in terms of effort? Some lifters don’t push hard enough; other lifters push too hard, and some lift with an ideal amount of effort. Early Stages of Effort It could be that you are…
If your goal is to gain size and strength with fast workouts that can be completed within 25 to 30 minutes or less, the four-phase workout is a good choice. The phases of the four-phase workout are listed below: Phase…
Your body is intelligent. It is intelligent because it was made with intelligence by God. He made your body with the ability to change and improve to deal with the environment that it is in. For example, if you move…
If you want to gain strength by doing workouts that can be completed in a short amount of time, there are several workouts that you can do, one of which is what I call, Rapid 3s. At this time in…
Within the context of weight training, a ramp refers to a progressive increase of a specific training variable. Some examples will help to explain this. Ramp-Up on Volume If training volume is the variable you want to focus on, you…
Convergent Progression is a training plan that allows you to combine both variety and consistency into a training cycle. For example, a six-week training cycle contains a heavy training session once per week that stays the same throughout the entire…
Mechanical tension is one of the biggest keys to stimulating an increase in muscle size (i.e. hypertrophy). It has taken me years of training to understand this because my focus has always been on feeling leverage instead of feeling mechanical…
