Tag

hypertrophy

Recovery time is longer following high volume vs. high intensity resistance training

The necessary recovery time between training sessions depends largely on the type and quantity of work that was performed. Other factors such as training history and familiarity of the training session also matter. Novel training stimuli tend to make athletes more sore, despite reason
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Recovery rate differs following strength, power and hypertrophy training

Planning resistance training sessions during the competitive season must be done strategically so that players are not too sore or have compromised performance on game day. Resistance training sessions typically fall under one of three categories: strength-based, power-based and hyper
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How much volume is too much for strength and size?

For many of the Fall sports teams, offseason training will be kicking off after the Christmas holiday when classes for the spring semester kick-off. Increasing muscle size and strength is typically an objective of this phase of training for a variety of sports. The evidence is pretty
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Lasting effects of eccentric vs. concentric training protocols

The three main muscle actions of the body include concentric, eccentric and isometric contractions. Concentric muscle actions involve force production as the muscle fibers shorten, as in the upward phase of the squat (knee and hip extension). Eccentric muscle actions involve force pro
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High vs Low Rep Undulating Periodization for Size and Strength

The two most popular periodization methodologies used among performance coaches are linear periodization and daily undulating periodization. Linear or classical periodization progresses from mesocycles (i.e, 3-6 week periods) of general fitness qualities to hypertrophy, to maximal str
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Factors that influence muscle growth

Increasing muscle size offers several advantages for team-sport athletes. For example, strength and power potential are increased with larger muscle cross-sectional area, which can be transferred to performance qualities like sprinting, jumping and changing direction. Increased muscle
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How long should you rest between sets for size and strength?

As a performance coach, one of the first things we’re taught when it comes to resistance training are the general guidelines for developing strength, power and hypertrophy. For example, to develop maximal strength, trainee’s should train with greater than 85% of their 1RM for multiple
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Should you train with higher volume or intensity for muscle mass?

Conventional training wisdom breaks down set, repetition and intensity schemes for 3 basic qualities; strength, hypertrophy and muscular endurance. Power development is a quality that does have its own guidelines, but these tend to get confusing based on the type of movement one perfo
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Training frequency impact on size and strength gains

There are a number of variables that can be manipulated to stimulate training adaptations in athletes. These include volume, intensity, rest periods, tempo, movement, frequency and so forth. When training specifically for muscular hypertrophy, the overwhelming majority of lifters opt
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Pre-bed protein ingestion increase size and strength

Growing up before the age of the internet meant that you had to get your training and nutrition information from books and magazines or from the veteran lifters and athletes that you’d meet at the gym. Unfortunately when it came to magazines and locker room advice, it was hard to know
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