I've written previously that there is no one ideal way to train that will work for everyone. It takes experimentation with different training techniques to determine those that produce the best results for you, and this will vary among individuals. Some people, for instance, … [Read more...]
Minimum Exercise for Maximum Gains by Jerry Brainum 7/22
What is the least amount of training needed to produce maximal muscle gains? It's a question long debated among both bodybuilders and exercise scientists. Many bodybuilders follow the dictum that "more is better." They believe that the greater the training volume, or the … [Read more...]
Gaining Muscular Size and Strength: What Does the Research Show? by Jerry Brainum 4/22
How do you determine the best training techniques to develop added muscular size and strength? One obvious answer would be the time-honored trial and error technique. What this entails is trying various styles of training until you find the particular plan that works best for … [Read more...]
Muscular Hypertrophy for Bodybuilders: What Training Styles Work the Best? by Jerry Brainum 6/21
In this publication, I've presented science-based training techniques that work for most people. When I say "science-based" I'm referring to the fact that most of this information has appeared in various scientific studies of competitive bodybuilders. But there are … [Read more...]
Does Muscle Posing Help You Build Muscle? by Jerry Brainum 5/21
Robby Robinson was having a problem. Robby, who had already won the Mr.America and Mr.Universe titles, was competing in a series of professional Grand Prix bodybuilding contests in Europe, and I was there covering the contests for the Weider bodybuilding magazines. Robby had … [Read more...]
When is it Best to Train to Muscular Failure? by Jerry Brainum 5/20
Although the training to failure concept has been discussed several times in past issues of Applied Metabolics, a new study defines just when training to failure is best used to promote gains in muscular size.[ref] Lasevicius, T, et al.Muscle failure promotes greater muscle … [Read more...]
Muscle Hyperplasia: Is It Real? by Jerry Brainum 3/20
A study published over 25 years ago compared the muscle fibers of experienced, competitive bodybuilders to untrained college students. The natural hypothesis of the study authors was that the bodybuilders, some of whom had over 20-inch arms, would show much larger muscle … [Read more...]
How Many Sets Are Needed to Develop Maximum Muscular Size and Strength? by Jerry Brainum 9/19
It seems that everyone has a different opinion about what constitutes the ideal amount of exercise volume that would promote maximal gains in muscular size and strength. Bodybuilding is notorious for the "more is better" philosophy, which means that the more you do, the … [Read more...]
Training to Muscular Failure: An Update with New Insights by Jerry Brainum
I wrote about training to muscular failure in the May 2015 issue of Applied Metabolics, and that article covered all the available research at the time related to training to failure. I also discussed the history of training to failure, and how the principle first came about. … [Read more...]
Is There A Limit to Muscular Size? by Jerry Brainum
Have you ever wondered why there has never been a creature the size of the film icon, King Kong? Of course, some dinosaurs have exceeded Kong's size, but no mammals have ever come close to the massive size shown by Kong in the series of films in which he appears. The current … [Read more...]