Category: Resistance Training
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Static VS Ballistic Stretching (Which Should You Do??)
Weightlifters must incorporate both static and ballistic stretching techniques to achieve overall musculoskeletal flexibility. Static stretching loosens muscle fibers, while ballistic stretching decreases tendon stiffness, preventing joint injuries.
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Ideal Training Volumes Are Muscle-Specific!
There is a controversy over the ideal number of sets for maximizing muscle size and strength. While most muscles peak at 20 sets per week, the triceps benefit from up to 32 sets. Varying workout volumes for different muscles is crucial.
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Use This Neuroscience-Based Hack To Overcome Lack of Motivation to Exercise!
The author, a neuroscience major, emphasizes the power of actions in influencing thoughts and feelings. By engaging in even minimal exercise, one can kickstart a positive feedback loop in the brain, leading to motivation and improved mood.
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Fix This Common Abs Exercise Form Mistake!!
The “Kneeling Abs Curl-Down” with a cable machine is an effective abs exercise when done correctly. Mistakes often lead to working the wrong muscles. Proper form is crucial for targeting the upper abs.
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Boosting Hypertrophy By Simply STRETCHING??
Passive stretching without resistance training can induce muscle growth, but inter-set stretching during resistance workouts appears more promising, although more research is needed. Caution is advised due to increased injury risk.
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How to Build the “Inner” & “Outer” Lats
The latissimus dorsi, the widest muscle in the human body, can be targeted through specific shoulder movements to work its inner and outer regions for balanced development.
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One of the Biggest Abs Mistakes – Loading Optimization
Weightlifters generally understand that to optimize muscle growth, high loads and heavy weights should be used. This applies to abs as well, requiring weighted exercises for size and strength, contrary to popular belief.
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Exercise Order Optimization – Hamstrings & Quads
Every aspect of the workout program is optimized using exercise science, including the order of exercises. Recent study emphasizes the importance of exercise order for effective training and less perceived exertion.
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Targeting Biceps Height, Width & Length – Which Head Does Which?
The biceps brachii muscle has two distinct heads: the long head contributes to height and length, while the short head adds width. Different exercises engage each head, impacting biceps development.
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Muscular Irradiation (& the Importance of Working Forearms)
“Muscular Irradiation” is a physiological phenomenon that you may not have ever even heard of… yet it’s one that can bring you significant training benefits if you understand and apply it! Its technical definition is “the ability of a muscle performing an action to generate greater tension (i.e. force) by being ‘innervated’ from the surrounding muscles.”To get a sense…
Dr. Gains 