In this article, a general workout plan will be presented for the volume responsive hardgainer who responds well to a lot of sets and reps for each muscle group. I suggest reading the previous article in order to determine whether…
I recently wrote a book about high volume strength training through the use of doing a lot of sets of 5 reps. You can read the introduction to the book below: In this brief book, you will learn an approach…
Strength Challenge 20.20 is the challenge to gain as much strength as possible within the time limits of two 20 minute workouts per week. The book does not claim that the best way to reach your maximum potential for strength…
Do you want to get stronger? Try doing 5 reps per set. Five reps may be the most popular rep range among those whose main goal is to gain strength. Why? Because workouts consisting of 5 reps have stood the…
I recently wrote a book called the High Frequency Training Pyramid. The pyramid is based on two basic concepts that address the relationship between training intensity and training frequency. The base of the pyramid is the lowest level of the…
For those who prefer pyramiding your poundages and your reps, I am going to offer a training strategy that you can consider using. Many lifters focus their attention on trying to make progress on the top set, which is the…
Some of my favorite lifters are: Richard Hawthorne, Charles Staley, Eric Spoto, and Andrey Malanichev. As much as I admire them, I don’t train like them at all because they all tend to prefer low frequency training, and I have…
Single Rep Benching If your bench press is stuck, one of the strategies that you can use in order to get your bench moving again is to use various forms of single rep training. Strategy #1: Start With a Heavy…
For the most part, I believe that the ideal amount of training volume for an individual lifter is based upon the number of sets that they can perform at full strength. My own personal opinion is that most lifters cannot…
A common question in strength training circles is: Which is better, three sets of ten reps, or ten sets of three reps with the same weight? If you are focusing on pure strength training, I would go with 10 x…
