Strength Training

Muscle Factor Training – a new paradigm  Traditional strength training has long focused on heavy weights and low repetitions as the best method for increasing both strength and size.  However, I suggest heavy weights / low reps is no longer the best training method available.  Based on recent research and a new physiological theory I propose an alternative training method that I believe to be significantly better than traditional strength training.  Learn more about this new training paradigm here.

Single Set versus Multiple Sets: new research – A debate has raged for more than 40 years between proponents of high intensity, single set resistance training (aka HIT) and volume training advocates.  Is HIT superior to multi-set training, as the HIT Jedi preach?  Recent research on this topic reveals some interesting results.

Intensity or Effort: Which is it?  The idea that heavy weights & low reps (i.e. 3-5 reps) is a requirement for maximal strength is completely entrenched in strength training lore.  The vast majority of strength training experts recommend 3-5 reps as necessary in order to fully activate and train the fast twitch fibers and to optimally improve strength.  However, recently some scientists have questioned the validity of the belief that heavy weights and low reps are required in order to build maximum strength, sparking an interesting debate within the strength and physiological communities.  Is heavy weight required for maximum strength?  This series investigates.

Part 1              Part 2           Part 3          Part 4

Intensity or Effort Revisited   In the four part series “Intensity or Effort: Which is it?” I closely examined the evidence in the debate about how to best activate muscle fibers and build maximum strength.  However, as interesting as that debate has been I suggest it is the completely wrong debate to have.  In fact, it only serves to distract us from the an even more critical factor in building maximum strength and size.  What is that missing factor?  Find out in this article.

The effect of high rep training on strength and size  In a recent research study a group of researchers set out to explore the impact of lighter weight and higher rep training on muscle mass and function.  Why would they want to do that?  Isn’t high rep “endurance” training?  The answer might surprise you.

Is training to failure necessary?  Many strength programs, especially High Intensity Training, preach the necessity of training to failure, claiming that submaximal effort produces submaximal results.  Just how valid is this training adage?  Some recent research sheds new light on this old topic.