The “laws of bodybuilding” seem to say you have to train a muscle once per week on a split routine. For example: Monday: Chest/Biceps (this is International Chest & Biceps day around the entire world) Tuesday: Quads/Hamstrings Wednesday: Off Thursday: Back/Rear Delts/Traps Friday: Shoulders/Triceps Saturday: Off Sunday: Off Unless you’re part of the genetically elite – those who can pretty much do anything they want and turn into freaks – hitting a muscle group this infrequently is going to result in less than optimal results. Yes, this goes against the grain, but be open minded. Training muscle groups more frequently can have a very significant impact on your overall development. Provided you’re training fresh and are hitting your muscles with varying... read more 2 comments

Periodization, which is basically defined as the planned variation of training variables in an exercise program, is a key component to most effective training programs. An even more simple explanation is simply to say it means you have a plan to your training. There are a number of different ways to periodize your training, but suffice to say it involves the manipulation of loading parameters – sets, reps, tempo, rest intervals, etc. – as well as a finely tuned management of training volume. Research on periodization versus no periodization has shown that periodized training has a greater effect on strength/power, local muscular endurance, fat-free mass (muscle) and motor performance. There are a number of coined terms for the... read more 2 comments

Continuing on with the basics of effective training is the need to have a strong emphasis on the use of compound exercises. I know this one tends to be a 'no brainer' but it's worth mentioning again anyway. Yes, isolation exercises and even machines may have their place, but the major portion of your training should be focused on compound, multi-joint exercises. Compound exercises use more energy, recruit more muscles, result in a greater acute increase in anabolic hormones, and allow you the opportunity to use maximal weights which will go along way to size and strength development. Contrast a push press with a lateral raise. Both exercises are typically used for shoulder development, but which one... read more 2 comments

Continuing on with the idea that there needs to be heavy component (ie. low reps) to your training ... Training with heavy weights improves something called myogenic tone through growth of the contractile proteins – the aforementioned myofibrillar hypertrophy. Myogenic tone is basically a measure of a muscle’s density. When your body is nice and lean, muscle density and hardness go a long way to enhancing the look of your body. In addition, the greater the loads used, the greater the recruitment of the fast twitch motor units – those with the greatest potential for size and strength. The problem is that most people don’t spend enough time lifting in the low-rep ranges because they think this kind of training is just... read more 2 comments

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