When it comes to planning a linear periodization cycle, some lifters will find they are much better off if they forget about basing their weekly poundages on percentages. These lifters often base their training on how many reps they want…
Many lifters have tried linear periodization. Some like it, and some don’t. Those who like it, usually like it because it works for them. Those who don’t like it are usually discouraged by it because it doesn’t seem to work…
If your goal is to get as strong as possible, you may need to resort to a sophisticated strength training program, but the vast majority of your gains can be accomplished without complicated training schemes. After years of training, I…
Chuck Sipes was one of the first bodybuilders who combined super size with super cuts, extreme hardness, and exquisite shape. For a 1960’s bodybuilder, he was ahead of his time as he would stand out in any era of bodybuilding.…
High frequency training is not for everyone, but a lot of lifters will benefit from it when it is applied correctly. One way to apply high frequency training is to do what I refer to as the daily 4 x…
Some lifters respond favorably to speed training and should make it a part of their workouts on a regular basis. Speed training simply means that you impart maximum force and speed into each rep. In order to do this, you…
If you are looking for a quick workout that builds both size and strength, one option is to utilize rapid 3’s. Rapid 3’s is based on a two-part workout. I suggest performing part 1 and evaluating how much energy you…
A well planned workout consisting of mixed reps can be a highly effective method for building strength and size. The variations in reps will provide three triggers that stimulate strength and muscle size. These triggers include: Mechanical tension with…
Which works best; heavy weights, medium weights, or light weights? If I had to pick just one weight range for strength development, I would favor a weight that permits 5 quality reps. However, if I could use a variety of…
Volume responsive hardgainers are rare but they exist. You could argue that a volume responsive hardgainer is not a true hardgainer; they seem like a hardgainer until they include enough training volume. Once they include enough training volume, their gains…
