Evidence Based Fitness

Too Long, Didn't Read Version Loading Differences: Strength requires heavier loading and can be performed in the <5 rep range. Hypertrophy can occur at most rep ranges, but since heavier loads create more fatigue, it's generally better to train with light to moderate loads for hypertrophy. Volume Differences: Strength training causes more overall fatigue and thus can't be performed with very high volumes. Hypertrophy has a strong dose-response relationship to total sets done and should thus be programmed with higher volumes. Exercise Selection: For strength, choosing exercises that are specific to strengthening the lifts that a lifter wants to strengthen...

Table of Contents Introduction Properly tracking volume, and volume recommendations Train with enough frequency to perform adequate volume Managing volume levels with muscle prioritization Choose exercises with a good SFR Put strength on the back burner Avoid using momentum and cheating on exercises Introduction If you want to focus solely on building muscle at the fastest rate possible, there are a few things you need to understand that may not be obvious if you're new to lifting or haven't taken a critical look at a lot of the bad information floating around the fitness industry. In this article I will...

In this article we will discuss how to go about choosing exercises when designing a routine. Since this article focuses primarily on exercise selection, things such as volume, intensity and rep ranges will not be talked about in detail, but will be touched on briefly. While there are some foundational ideas that should be adhered to in order to optimize progress, often times what's "optimal" is only better by a small margin and trading out "optimal" for something more preferential to the individual is a better idea for long term progress and adherence.    Commonly used exercise classifications  Exercises are commonly...

Table of Contents  Introduction Most training frequencies produce similar results, but higher frequencies have practical advantages The practical advantage of higher frequencies Consider your individual schedule and desires Consider the volume & intensity requirements of your goals Deciding on a frequency You may want to train with higher frequencies if You may want to train with lower frequencies if Introduction It's very common for those just starting out with resistance training to be confused as to how frequent they should train. Should you train every day? Every other day? Is five times a week better than three? Ultimately, choosing a...

Progressive overload simply refers to making your training harder over time. This can be done in multiple ways, such as doing more repetitions, adding weight to the bar or performing more sets. Though a relatively simple concept overall, it is often misunderstood and is mistaken for being the reason in and of itself that progress occurs. While progressive overload is needed to make progress, it's not entirely accurate that it is what causes muscle growth or strength increases. In reality, it is the act of training within a certain range of your limits (called overload) that causes the body to have an adaptive...