1st Phorm

Much of the basis of strength and conditioning and resistance training principles have centered upon using 70% to 80% of your one-repetition maximum for 10 to 12 reps with low rest to maximally stimulate hypertrophy (Fry 2004; ACSM 2009). This what is taught in every exercise science curriculum across the country, by strength coaches across [...]

If I would like to understand more about muscle and how exercise training effects it, what are the key things I should understand?
I guess you could call this Q/A a lecture titled “Muscle Physiology and Strength Research 101”. I must warn you that you are flirting with dangerous territory asking a muscle geek to [...]

The scientific basis of resistance training and muscle growth (hypertrophy) is fairly straightforward and based on a few key principles: the overload principle, the progression principle and the specificity principle. All principles collectively should be the cornerstone of any exercise program. The overload principle states that you must ‘overload’ your body with some level of [...]

Ok people. A few weeks back I gave you my “to hell and back” quad workout that should have had you laid up for days! I got a lot of feedback from you guys saying that it was an intense but great workout. To complement that nauseating workout, I’d like to share [...]

First I will assume you mean one or two drinks per day. A drink is defined as 1 ½ oz. of 80 proof spirits, a 12 oz. regular beer, or a 5 oz. glass of wine.
We have all heard how red wine has many health benefits. It contains a powerful antioxidant called resveratrol which is [...]

If I had to pick only one exercise for building muscle, it would definitely be the squat. Squats are tough. Squats hurt. Squats will make you so sore you’ll fear taking a dump because it hurts to sit down. However, squats will also build more muscle than any other exercise. Squats involve virtually all of [...]

Uh, no. It is not okay to just blow off your leg training. I feel your pain…literally. It sounds to me that you need to change your outlook about leg training. You train all other parts of your body to build muscle so that you look the best you can right? Well, by not training [...]