The Hypertrophy Blog
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How many effective sets can be done in a single workout?
How many effective sets can be done in a single workout? About 8 to 12 "how did you come up with that number?" Through my own training, through years of...
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Back Off Sets
"Thoughts on back off sets?" "Thoughts on back down sets?" "Why did you do a second set, isn't that just mOAR faTiguE?" "Why do a second set? Not challenging, just...
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What's the ACTUAL amount of rest time you need between sets?
This can be a game changer for you in terms of training. 1. The biggest interference effect of motor unit recruitment within the training session, set to set, is cardio demand ...
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Tendon stiffness IS the adaptation we want to REDUCE injury
Tendon stiffness IS the adaptation we want to REDUCE injury and to create more stable and resilient joints. Tendon stiffness is the relationship between the force exerted on the tendon...
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Hypertrophy Clusters
Right now there's some stuff being said about Cluster sets that are not, and are being confused because of the cluster training research. Mainly that cluster sets reduce fatigue and thus it...
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Why the cable flye is probably the only true s-tier flye motion for the pecs
Why the cable flye is probably the only true s-tier flye motion for the pecs I like flye motions for the pecs on my shoulder press days but all flye...
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Progressive Overload for Hypertrophy: The 2 Best Methods
First we need to DEFINE what progressive overload actually IS. 1. It is NOT.... adding sets, adding exercises, adding more workouts. None of these things required ADAPTATIONS to occur.Progressive overload...
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IF your elbows are cranky during triceps work, here is your fix
Similar to my hamstrings before quads post, pretty much all of the same principles. The only difference is that I like the single set of higher reps here prior to...
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Why the press behind the neck is both the best shoulder press for delts and perfectly safe
Let's actually do the data talk on press behind the neck. EMPIRICAL EVIDENCE??? There are no actual rehabilitation studies (or any controlled clinical/rehab trials) with real empirical data showing...
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Why your hormones are NOT holding you back
Why your hormones are NOT holding you back in any way from more gains... First off, we're talking about ENDOGENOUS TESTOSTERONE AND HORMONE LEVELS. Not EXOGENOUS.The latest and most up to date hypertrophy...
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Why Eating the Same Meals Every Day Crushes Flexible Dieting for Fat Loss
The “Bro Diet” Just Got Backed by Science: Why Eating the Same Meals Every Day Crushes Flexible Dieting for Fat Loss If you’ve been stuck in the endless cycle of...
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What Kind of Cardio Really Kills your Gains
If you've been lifting for a while, you've probably heard the warning: "Cardio kills your gains." For years, the fitness world treated concurrent training (strength + endurance) like a forbidden...
