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…
Motivation is important. It is essential for success, but must be controlled. If you are like me, you enjoy learning about weight training and resistance training. You can go on the internet and find tons of content in regard to…
Some lifters like to train by instinct, others like an exact formula. Some coaches and trainers prefer to teach their clients the concept of feel, while others prefer to teach numbers, percentages, and exact poundages based on the lifter’s strength.…
If you prefer workouts consisting of 5 reps, and you also enjoy progressive loading strategies, you can try a very simple plan for working your way up to a 5 rep max, which is the maximum weight that you can…
The single rep loading wave is a four-week loading cycle that is designed to help you peak for heavy single rep lifting. The cycle is based on poundages that are calculated as percentages of your single rep max for each…
My favorite work out style at this time in my life is to do fast high frequency workouts. The longer I work out, the more I see the value of short workouts that are performed frequently. Some of the top…
The ability to achieve a pure muscle contraction is one of the keys to successful long-term lifting. A pure muscle contraction starts with a stretch that puts the muscle under a high degree of tension. The high degree of tension…
