Evidence Based Fitness

Table of Contents Introduction First let's define "volume" So what is junk volume? Junk Sets Junk Reps Junk Exercises Junk Set Quantity Additional tips on avoiding junk volume Avoid using momentum and cheat reps Use RIR/RPE scales Reps In Reserve Rate of Perceived Exertion Train to failure to verify RIR/RPE Avoid using advanced training techniques too often Understand the difference between systemic fatigue and local fatigue Introduction Junk volume, a term you've probably heard of before but aren't quite sure what it refers to. It definitely sounds like something you'd want to avoid, but what is it exactly? Junk volume is...

High volume training has gained a lot of popularity in recent times (for good reason!). Especially among those who's major focus is maximizing muscle growth. All recent research seems to point in one direction: Hypertrophy has a very strong dose-response relationship with volume. So, the more volume you can do and recover from, the more muscle growth you can cause. But this information can be taken and misused, especially by those who are not experienced with training with very high levels of volume. For the purpose of this article, "volume" is defined as the total amount of sets you perform....

Table of Contents What exactly is "ripped" or "toned"? How do you actually get "ripped"? There is no such thing as toning workouts Diet is what gets the job done Why resistance training is more important than cardio. What Exactly is "Ripped" or "Toned"? When this question is asked, it’s important to first start out by defining what “ripped” or “toned” refers to. Ripped and toned refer to the same thing, which is simply a physique that has low enough levels of body fat so that the muscles are easily visible. Before we can answer the question of whether training with...

Table of Contents Introduction Builds Muscle & Endurance Lighter Loads Produce Less Fatigue Lighter Loads Are Less Intimidating Can Shift Muscle Focus Easier Mind Muscle Connection   Introduction Many people shun training in higher rep ranges because they feel it's "too light" to build muscle and make progress. I'm here to tell you that there is value in almost every repetition range for nearly any athlete, whether they want to build muscle or focus on gaining strength. A well rounded training program that utilizes repetition diversity is a great well to cover all of your bases and get the most...

Introduction A Plus Set or AMRAP (As Many Reps As Possible) set is a set in which you perform reps until you can no longer perform another repetition with good form. These types of sets are seen in many different programs, including the popular 531 program, as well as others. While it is typically recommended that most of your sets should not be performed too close to failure, Plus Sets still have many uses and benefits. When Should You Use Plus Sets? While the majority of your sets should not be done to failure and should leave an average of 2 reps...