INSIGHTS & EDUCATION
Evidence-based training insights on program design, periodisation, exercise selection, and coaching. Written for coaches and serious trainees.
Walk into almost any gym and you’ll see the same picture: every flat bench taken, bars clanging, and athletes comparing numbers. The bench press is
The Hidden Variable of Strength Training: Rest and Recovery Intervals Definition and Consequence Rest periods are the planned intervals between sets that regulate recovery of
In training, the strength curve is the exact profile of force that can be produced across the range of motion of an exercise. Every lift has points where leverage is poor and force demands are high, and points where leverage improves and muscular tension decreases.
Coaches who ignore the strength curve prescribe exercises that load athletes ineffectively—either underloading prime ranges, or overloading positions that create undue fatigue with little transfer. What’s more, poor programming of various strength curves result in undesirable changes, which can promote reduced joint integrity and hamper strength production.
Maximize Training Gains With Ideal Rep Ranges In the quest to maximize training gains, the strategic implementation of ideal rep ranges emerges as a pivotal
Traditionally, repetition ranges of 6-15 have been suggested for hypertrophy. Learn how to manipulate rep ranges to maximize results.
Tempo In strength training, one of the most overlooked factors is the tempo, or speed of each rep. Whilst the number of sets and reps
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