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Research has indicated that multiple sets are superior to single sets for maximal strength development. However, whether maximal strength gains are achieved may depend on the ability to sustain a consistent number of repetitions over consecutive sets. A key factor that determines the ability to sustain repetitions is the length of rest interval between sets.[...]

Once confined primarily to sippy cups and elementary school lunch trays, now thanks to years of successful advertising campaigns (do "Milk. It does a body good." and "Got Milk?" sound familiar?) milk has never been more popular. In fact, there are valid reasons why dairy products should be included in your diet if you're serious about muscle growth and f[...]

Hypertrophy-Specific Training™ arose out of the research looking at both the stimuli and mechanisms for muscle cell hypertrophy. Hypertrophy-Specific Training (HST) is based on physiological principles of hypertrophy first discovered in the laboratory. These principles were then organized into a "method" of mechanically loading the muscle to induce hype[...]

If you've paid attention to our preworkout nutrition advice over the years, you know we recommend having 20-40 grams of low-glycemic or slow-digesting carbs along with your protein shake in the 30-minute window before training. An apple is a good carb to have at this time because its high fructose content makes it low-glycemic since the liver must first c[...]

In today's bodybuilding culture, extremes have become the norm. It seems every so called guru is coming up with a new extreme diet, supplementation, or extreme workout. It seems everyone is trying to sell you some workout routine with a magic set and rep scheme. Some claim that you should only lift low reps because that is where the most overload occurs[...]

Free weights definitely have their advantages. One of their major benefits over machines is that they require more participation from stabilizer muscles. Stronger stabilizers equal better lifts, which equal bigger muscles. Machines also have their advantages. In fact, research shows that machines can build strength as efficiently as free weights. Evidence[...]