Fitness Knowledge

The Truth About Rep Ranges

Posted by Shaun LaFleur on

When it comes to rep ranges there are a ton of inaccurate claims being made every day in various forms of fitness media. Many self proclaimed gurus and even popular magazines will make false claims about why you should or shouldn’t train in a given rep range. Things like “8-12 reps builds the most muscle” or "you can't build much muscle with low rep sets" are common claims that aren’t based in any real science. The truth is that for muscle hypertrophy, rep range is mostly unimportant. You can build muscle in any rep range, which allows much more freedom...

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Understanding Volume & Fatigue

Posted by Shaun LaFleur on

You have probably seen the term “volume” used a lot in regards to resistance training and have probably even noticed that depending on who uses the term, it seems to have a slightly different meaning. In this article I am going to explain what the different ways volume can be defined, and how to utilize it in a practical way in your workout programming. I'll also touch on training fatigue, how it occurs and how to properly manage it. Understanding proper volume and fatigue management is a key concept to training intelligently and optimizing your progress. So What Is Training Volume?...

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Should You Train To Failure?

Posted by Shaun LaFleur on

The short answer to the question “Should I train to failure?” is for the majority of the sets in your training, no, you shouldn't.. While training all out may seem like the no brainer answer to getting stronger and in better shape, the truth is that going to failure too often and never backing off is a sure fire way to prevent progress by digging yourself into a recovery rut. This can not only cause your progress to slow down, but eventually regress due to never allowing yourself to fully recover between workouts. Recovery is just as important as training in regards to...

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Top 5 Tips For Bulking Without Getting Fat

Posted by Shaun LaFleur on

If you plan on going on a muscle building phase and you're afraid that you'll put on too much body fat, here are a few tips to help you build muscle while adding minimal body fat to your frame. As long as you focus on these five tips and make them a priority, you should have no issue with staying relatively lean while packing on muscle. #1 Moderate Your Surplus.Make sure your calorie surplus is very moderate and not excessive. As a natural lifter your ability to build muscle is very limited and is much slower than what most muscle...

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Why you shouldn't neglect strength

Posted by Shaun LaFleur on

Even if you're not a strength athlete and your only goal is building muscle, making strength training one of the foundations of your exercise plan can provide enormous benefits. If you neglect strength work, you are leaving a ton of potential progress on the table and setting yourself up for plateaus. In order to make continual progress without stalling, you need both strength and muscle hypertrophy to take place, as each assists the other and both are forms of progressive overload. Progressive overload is key!So why is strength important to someone who only cares about building muscle? The simple answer is...

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