Tag Archives: hypertrophy

Cluster Sets: More Intensity, More Growth

If you’re trying to put on size, the typical bodybuilder style programming would call for something like 3 sets at 8-12 reps. From a volume perspective, this should be sufficient for growth. However, from an intensity perspective, this type of training misses the mark.

Enter cluster sets.

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What is Functional Fitness?

Functional fitness. That’s the buzz-term that was popularized years ago and still gets thrown around and bastardized today by trainers, coaches, and gyms across the world.

Functional fitness sounds great doesn’t it? I mean, who wouldn’t want to be “functional” and “fit”. The idea that your training will carry over to some sort of function is a good thing.

But does your training really fall into functional fitness?

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Is Strongman For You?

When I first opened the Primal Strength Gym, I was the only one who trained for Strongman. At my last Strongman Sunday event, around 8 months after I officially opened Primal, we had more than 15 people come and train.

After this upcoming Saturday, I will have had 9 people from Primal compete within the past two weeks, with 5 of those competing for the first time.

It has been a cool experience watching the sport grow amongst my gym members, and the general awareness my gym has created across the city of Charlottesville.

But there are two things that seem to peak the curiosity of my followers.

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Does the Anabolic Window Really Exist?

Back when I first started lifting, I was convinced that if I didn’t have some kind of potent protein shake and enough chicken to feed a small village within 30 minutes after my training, I was going to be in a catabolic death spiral and all of my training would be for naught.

I would risk road rage confrontations, running over slow pedestrians, and anything else that got in my way of me meeting the much hyped “anabolic window”.

I was a slave to immediate post training nutrition.

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Supercompensation: How Training Frequency and Intensity Can Make or Break Your Gains

In a previous post I spoke about how training frequency is one of the most important training variables there is when it comes to making long-term progress.

Based on a conversation I was having with a client last night, I want to take those thoughts a step further and introduce you to the principle of supercompensation and how that affects your strength gains.

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Nailing Down Your Accessory Work

One of the most frequently asked questions I get is about accessory work, specifically what exercises you should be doing and how to program it.

Let me hit a few main points, and then I will get into the movements that I think are most important.

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Should You Train to Failure?

If you’ve been with me for a while, you know I preach not training to failure. However, there are a lot of training to failure proponents out there.

So who is right and who is wrong?

Of course I’m not going to throw myself under the bus, so let me elaborate on why I’m an opponent to training to failure, and what you should be doing instead.

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