Respected hypertrophy and strength researcher Chris Beardsley has a thought-provoking insight on training to failure… [Read more…]
Most bodybuilders use palms-up curls to target the biceps and a neutral hammer grip to better activate the brachialis, the muscle that snakes under the biceps, as well as the brachioradialis, the muscle on top of the forearm.
A recent post by respected researcher Chris Beardsley may have us rethinking that conclusion and our biceps workouts… [Read more…]
Q: You’re critique of regular sets, and how three-second negatives on every rep is too damaging, is genius. You’ve made me realize that the negative stroke is too light, even at the end of the set, to do much for muscle growth. My question is, Why not do all sets Speed style [1.5 seconds per rep]? Total Speed Set workouts would reduce the damage from “garbage negatives” even more, leaving more protein synthesis for growth instead of repair.
A: You make a great point. I am a genius. Seriously, I simply extrapolated my garbage-negative conclusion from the research and Chris Beardsley’s analysis of muscle damage. [Read more…]
The new study on stretch-partial-rep sets producing more growth than full-range reps and contraction-partial reps, brings up a question… [Read more…]
Researcher Chris Beardsley recently observed that the elbow flexors do not display as much potential for stretch-mediated hypertrophy as the elbow extensors. [Read more…]
Q: Should I flex and squeeze the target muscle at the top of each rep? I don’t like wasting time in the gym. I want to get the most out of each set.
A: Only on specific exercises should you squeeze at the top of each rep… [Read more…]
Hypertrophy researcher Chris Beardsley has said that a muscle recovers after only 48 hours—but as Mr. America/Mr. Universe Doug Brignole noted, that doesn’t include the supercompensation “growth” phase, which occurs after damage is repaired… [Read more…]
I mentioned that hypertrophy researcher Chris Beardsley has said that a muscle recovers after only 48 hours. That’s two days. So does that mean we should train each muscle three times a week: M-W-F, for example?
There are considerations, such as intensity, muscle damage, and supercompensation… [Read more…]
Q: I can’t wrap my head around lighter weights getting me as big as heavy weights. Wouldn’t fatigue from high reps cause you to stop a set short before you get enough fibers involved? [Read more…]
All of my pondering and research into the leg development of sprinters and cyclists has changed my cardio… [Read more…]