October 2014

Intensity vs. Volume for Hypertrophy (includes a 4 day split routine) by Chris Mason My last article addressed how to get bigger legs in 30 days using a form of double pre-exhaustion with a very high intensity of effort and low volume. I addressed how hypertrophy can benefit strength athletes from bodybuilders to weightlifters with some detail, but I did not directly touch on the topic of intensity vs. volume as it relates to hypertrophy. [caption id="attachment_7959" align="alignnone" width="338"] John Defendis had the vacuum pose down![/caption] Intensity vs. volume has been a topic of hot debate over the years with the two extremes...

Intensity vs. Volume for Hypertrophy (includes a 4 day split routine) by Chris Mason My last article addressed how to get bigger legs in 30 days using a form of double pre-exhaustion with a very high intensity of effort and low volume.  I addressed how hypertrophy can benefit strength athletes from bodybuilders to weightlifters with some detail, but I did not directly touch on the topic of intensity vs. volume as it relates to hypertrophy. [caption id="attachment_3978" align="aligncenter" width="300"] John Defendis definitely had the vacuum pose down![/caption] Intensity vs. volume has been a topic of hot debate over the years with the two extremes...

Killer Quads By Julia Ladewski [caption id="attachment_7952" align="alignnone" width="559"] Julia has built some quads![/caption] Over the past two years, I’ve dedicated a lot of time to growing my quads. My powerlifting training history had made me very strong, but decidedly lacking in the hypertrophy department. For the past two years I have spent a great deal of time practicing exercises and exercise combinations which elicit hypertrophy. Time under tension is one of the main keys to increased skeletal muscle mass, and that has been a focus. The following is a list of workouts I used to build up mass in my quads. These...

[caption id="attachment_3676" align="alignnone" width="154"] Tom Platz still has the freakiest legs ever![/caption] Size is a one of the main goals of bodybuilding, but myofibrillar hypertophy (an increase in the size of the contractile myofibrils - that which mechanically makes your muscles contract) can also benefit the powerlifter, weightlifter, or other strength athlete not necessarily relegated to a weight class.  The reason is because demonstrable strength is both a function of the nervous system and the skeletal muscular system.  Intermediate to advanced lifters can essentially tap the potential of their nervous system relative to a given volume of skeletal muscle mass thus...