You often hear the words volume and intensity when it comes to strength training. Volume is the number of sets and reps. Intensity is the level of resistance (weight) Intensity is often expressed as a percentage of your 1 rep max (1RM). If your max bench was 300 pounds then …
I can’t workout the way I used too. But the iron has been in my blood ever since I got that cheap Sears plastic weight set when I turned 15. They will have to pry the barbell from my cold, stiff fingers. Nevertheless, things change, and my workout has too, …
PHAT stands for Power Hypertrophy Adaptive Training and is a workout methodology put together by Layne Norton, an accomplished and successful body builder. Talk to ten people about body building and you’ll most likely get ten different answers on how to go about it: what workouts to do, what rep …
If you’re new to weight lifting, I have some great news for you – you will see some rapid changes in your strength levels. You’ll get stronger for a while no matter what sort of diet you are on, even if you’re trying to lose weight. Complete newbies don’t need …
Coach William A. Starr had an enormous influence on athletic training, and his workouts, in both their original and modified forms, still remain popular today. Coach Starr is credited with the creation of what has become the modern strength and conditioning industry. With nicknames ranging from Poppa to Starr-Man to …
This program, although very basic, is simple and appropriate for use by a novice up through advanced intermediate. Although Starr developed it specifically for football players, it’s a worthy program for anyone looking to put on size, get stronger, and become more explosive. Make sure you don’t confuse “simple” with …
Sarcoplasmic hypertrophy focuses more on increasing muscle glycogen storage capability (and thus the size of the muscle) where myofibrillar hypertrophy focuses more on increased myofibril (muscle fiber) size. Heavier weights (close to maximal loads) at a lower volume produce greater gains in myofibril size while more moderate weights at higher …
A bigger muscle is a stronger muscle. I’m not saying a bigger person will always be stronger than a smaller person (physics/leverage/neural components matter), but as far as weight training goes, when you get bigger, you will also get stronger. Weight training (done right) stresses the muscular system and causes …
This weight training routine is easy to understand and illustrates the importance of making systematic progression to drive size and strength gains. I suggest you read How to Get Big and Strong for a better understanding of how weight training works to make you bigger and stronger. This is only …
HISTORY: This program and variants have been making the rounds on the internet for a few years. Variations have been made for specific lifters, it’s been rehashed and re-explained by various people ranging from your standard guy who had a lot of success with it all the way to some …
