Maximizing Quad Size and Strength

Maximizing Quad Size and Strength

Follow These 3 Golden Rules

The squat is the best leg-developing exercise because of its remarkable capacity to simultaneously activate most of the major muscle groups within the lower body, generating tremendous muscle growth and strength. While all of the muscle-building capabilities from squatting are fantastic, there has been some uncertainty about what training protocol elicits maximum strength gains while performing the squat.

Variable Resistance Training For Muscle Growth

Variable Resistance Training For Muscle Growth

The path to new gains

The use of variable resistance while weight training normally includes the use of elastic bands or chains. Attachment of elastic bands, or chains, to the barbell alters the resistance of the movement through the entire range of motion, while standard free weights provide a constant resistance throughout the entire lift.

Optimum Rep Speed For Maximum Gains

Optimum Rep Speed For Maximum Gains

How Fast You Lift Determines How Fast You Grow

How fast should you lift to maximize muscle growth? This age-old question is an ongoing source of debate amongst bodybuilders and researchers alike. Some feel that explosive lifts optimize fiber recruitment and thus provide a greater muscle-building stimulus. Others claim that performing movements slowly maximizes tension on the muscle, thereby stimulating more hypertrophy. So who’s right?

Dramatically Boost Your Bench Press

Dramatically Boost Your Bench Press

Using 2-Second Reps

The bench press is one of the most popular exercises for developing upper body strength and power. Improving upper body strength and power can drastically elevate athletic performance while also generating tremendous muscle growth. Over the years, the research on bench press strength training has steadily developed to the point where specific protocols for optimal strength and size have been elucidated. Typically these methods incorporate the use of heavy weights to boost intensity and induce greater muscle cell activity, ultimately supporting greater size and strength.

How Much Rest Between Sets For Size & Strength?

How Much Rest Between Sets For Size & Strength?

The lack of attention to rest interval length can inhibit progress in the weight room by negatively influencing anabolic hormone levels or exercise intensity during your workout. While several lines of scientific evidence clearly show that specific rest period duration optimally complements certain intensity levels, more recent studies have shown that shortening the rest period between sets regardless of intensity level may enhance muscular adaptation to resistance exercise.

Get Bigger and Stronger with Resistance Band Training

Get Bigger and Stronger with Resistance Band Training

While resistance bands are most commonly thought of as a tool used for warming up your muscles before lifting or for athletes looking to increase their speed and power on the field, they can actually be used in your program to help increase explosiveness and strength.

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