Category Archives for Bodybuilding

Drop Sets in Resistance Training

High-intensity weight training differs from traditional resistance training in that it involves performing a set to momentary muscular failure, that is, the point at which the weight or resistance can’t

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Deadlifts for Reps

Here’s a video shot today. I’ve been concentrating not on increasing my max load lifted, but on increasing the number of reps. By the end of a 10-rep set, even 245 pounds feels like a lot –

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Once A Week Workouts Are As Good As Three

How often should you lift weights to get good muscle growth? What’s the optimal frequency of workouts? While many fitness writers and bodybuilding websites say you should get to the gym many times

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Science-Based Weight Training

Misconceptions and wrong ideas abound in weight training, probably because so many enthusiastic amateurs are involved in it. In this article, I’ll try to clear up some of the misconceptions with

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Selective Androgen Receptor Modulators (SARMs): Muscle Growth Without Side Effects?

What SARMs are Selective androgen receptor modulators (SARMs) are drugs that mimic the effects of testosterone on muscle, but have fewer of its other effects. They stimulate the growth of muscle, but don’t

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My High-Intensity Workout Routine

I’ve had a number of requests both here and on Twitter asking about my high-intensity workout routine. Since I’m doing a version of high-intensity training, people are curious as to what that

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More Muscle Gains and Fat Loss on a Ketogenic Diet

What happens when you combine weight lifting with a very low carbohydrate ketogenic diet (VLCKD)? You get greater muscle gains and more fat loss than when compared to a conventional diet.1 The study looked

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High-Intensity Weighted Dips

High-intensity weighted dips, 7-19-2016. A video posted by P. D. Mangan (@pdmangan) on Jul 19, 2016 at 10:32am PDT A video I did today, showing the high-intensity technique for this exercise. I used

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High-Intensity Training, Mentzer-Style

A reader of this site and friend of mine on Twitter, Pieter Christiaens, recently told me that he had started doing his weightlifting differently, training with high intensity using the “hybrid protocol”,

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Lighter Weights As Effective As Heavy Weights for Strength Gains

An interesting paper, just published yesterday, found that load — the amount of weight — does not determine the degree of strength and muscle mass gains in weightlifting. “Neither load

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How Strong Are You?

How strong are you? – A Guide Yesterday, I did a personal record deadlift of one rep at 320 pounds (145 kg for you metric types in the audience). My current weight is 161 pounds (73 kg), and I’m

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Pull-Ups and T-Bar Rows

For those of you who can’t get enough of workout videos featuring my friends or me, here’s one of me doing 15 pull-ups. Not bad for an old guy if I do say so myself. Pull-ups work the lats

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Targeted lean mass gains

  Gaining muscle is easy – at first Beginners to weightlifting can easily pack on lots of muscle in their first year or two of training. For example, I gained about 30 lbs (13.6 kg) in my first

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How to Lose Fat and Gain Muscle at the Same Time

Most people who work out, especially if that workout is lifting weights, do so for the effects on body composition. They either want to lose fat, or gain muscle, but the question always comes up: how to

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An Intermittent Fasting Schedule for Weightlifters

Fasting boosts muscle mass and metabolism The latest paper on calorie restriction (CR) as it relates to muscle shows that CR in middle-aged rats preserves muscle mass. It does this by activating AMPK,

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The Sweet Spot for Protein Intake

The sweet spot for protein intake encompasses two goals which are at least in theory somewhat opposed to each other. Goal 1: I want to get maximal hypertrophy from my weightlifting sessions. Goal 2: I

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Muscle, fasting, and health: a rant

  Approaches that don’t maximise/preserve your muscle tissue optimally: – Intermittent fasting – Bulletproof Coffee – Carb Backloading Fads. — Nutrition & Training (@AlexFerentinos7)

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More muscle, less fat with chocolate and green tea polyphenols

In my latest book, Top Ten Reasons We’re Fat – go ahead and click that link, you know you want it – I discussed the drinking of coffee and tea as possible fat-loss aids. For coffee,

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