How to Break Through a Workout Plateau

How to Break Through a Workout Plateau

What’s a Training Plateau And Why Does it Occur? A training plateau is a hurdle commonly encountered by both professional athletes and amateur sports enthusiasts throughout their athletic journey. It refers to a stagnation in physical and performance adaptations that halts the progress observed until that point, despite continued training at the same or even […]

Volume vs Intensity for hypertrophy. ¿Do you really need it?

Volume vs Intensity for hypertrophy

Volume & Intensity – Definitions Training Volume The training volume for strength is described as the amount of work done in a given time, measured in repetitions and sets (McBride et al., 2009). It is crucial to consider that when counting sets for muscle hypertrophy, science defines a set as one that is completed with […]

Frequency of Heart Rate at Rest in Athletes According to Age and Gender

Resting Heart Rate: What is “Normal”? Resting heart rate is an easily measurable clinical parameter that indicates the activity of the heart pumping blood when we are not exercising or moving, that is, when we are relaxed. It usually ranges between 60 and 90 – 100 beats per minute, and can vary throughout the day, […]

Rest Pause Training Method For Strength & Muscle

Rest Pause Training Method For Strength & Muscle

Rest-Pause Training: The Art of Resting Within the Set In strength training program design, numerous variables are manipulated to achieve goals such as intensity, volume, and frequency. One of these variables is the rest time between sets, which can significantly impact how well we approach the next set. Traditional strength training prescription has focused on […]

Undulating Load for Strength Gain: How Does It Work?

Undulating Load for Strength Gain, How Does It Work

What Does Undulating Load Involve for Gaining Strength? The systematic variation of training stimuli, known as periodization, is effective in optimizing responses to power training (“American College of Sports Medicine Position Stand,” 2009). For this reason, there has been considerable interest in comparing different periodization strategies to assess their relative effectiveness. For example, in a […]

The importance of Full Range of Motion for your training

The importance of Full Range of Motion for your training

What’s Range Of Movement? The range of motion can be technically defined as the degree of movement that occurs in a joint during the execution of an exercise (Haff, 2016). Range of motion plays a vital role in the muscular adaptations that occur in response to training: muscular strength, sports performance, and muscle hypertrophy (Kassiano […]

Why Am I Struggling To Lift Heavier Weights?

Why Am I Struggling To Lift Heavier Weights_

Strength training has become a big deal in today’s society. More and more young folks realize that lifting heavy weights is a smart strategy for getting stronger and improving their body composition. However, lifting heavy has become somewhat risky thanks to influencers. When you start at the gym, the first thing you’ve got to understand […]

Isometric Training for Building Muscle

Isometric Training for Building Muscle

Two Kinds of Muscle Action: Static & Dynamic The point of this article isn’t to go into detail about muscle actions, but it’s crucial to know the difference to grasp how they affect muscle development. There are two types of muscle action that distinguish themselves by whether there’s movement in the muscles and joints or […]

Squats vs Deadlift for Gaining Strength and Power

Squats vs Deadlift for Gaining Strength and Power

Squats and deadlifts are two of the three exercises used to measure total strength in powerlifting championships, indicating their importance in the world of strength. Just as we often do with the two top athletes in a sport, many coaches compare squat vs. deadlift to choose which one is better for developing strength and power. […]

Repetitions in Reserve (RIR): All You Need To Know

What’s RIR in Weightlifting? Repetitions in Reserve (RIR) is a reliable tool for prescribing strength training load (Lovegrove et al., 2022). As the name suggests, RIR refers to the number of repetitions you leave undone before reaching muscle failure. This tool was originally created in “The Reactive Training Manual” in 2008 for use in prescribing […]

FREE VBT GUIDE

*