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Applied Metabolics

Jerry Brainum | Nutrition, Health, and Exercise

Applied Metabolics Newsletter / Optimal training techniques

Weight or Repetitions for Muscle Growth? by Jerry Brainum 8/23

August 1, 2023
By: Jerry Brainum
Filed Under: Exercise techniques, Optimal training techniques, Training techniques

  The three established requirements for exercise-induced muscle growth are mechanical tension, metabolic stress, and muscular damage. Unless these three factors are produced by exercise, no gains in muscle mass will result. Except under one condition. Testosterone alone was … [Read more...]

Optimal Triceps Training by Jerry Brainum 4/23

April 1, 2023
By: Jerry Brainum
Filed Under: Exercise techniques, Optimal training techniques, Training principles, Training techniques

    Most weight exercises can be divided into two basic types: isolation exercises and compound exercises. As the name implies, isolation exercises focus on specific portions of a muscle, such as training the upper back and the lower back. Or it can be even more specific, … [Read more...]

How Bodybuilders Really Train and Diet by Jerry Brainum 5/22

May 1, 2022
By: Jerry Brainum
Filed Under: Contest prep, Optimal training techniques, Physique contest preparation

    I have described the contest preparation techniques of both natural and drug-using bodybuilders, as well as both amateur and professional competitors in past issues of Applied Metabolics. I think it's important to do this for two reasons. First, to illustrate how … [Read more...]

All About the Squat by Jerry Brainum 11/19

November 1, 2019
By: Jerry Brainum
Filed Under: Optimal training techniques, Squat exercise

  The squat is considered a basic weight-training exercise and comes in several variations. Thus, you can do full squats, half squats, front squats, hack squats, and you can use either free weights or machines. When I began training at the tender age of 12, I had obtained a … [Read more...]

How Many Sets Are Needed to Develop Maximum Muscular Size and Strength? by Jerry Brainum 9/19

September 1, 2019
By: Jerry Brainum
Filed Under: High intensity training, Muscle hypertrophy, Muscular strength, Optimal training techniques, Training techniques

  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...]

Is Muscle Growth Fiber specific? by Jerry Brainum

March 1, 2018
By: Jerry Brainum
Filed Under: Muscle hypertrophy, Optimal training techniques, Training principles, Training techniques

  A colleague of mine at a major bodybuilding magazine once wrote that "bodybuilding is not rocket science." What he meant by that was his feeling that too many bodybuilders often made the process of building muscle far more complicated than it needed to be. A corollary to this … [Read more...]

Angry Steroid Users, Women on Betaine, Flexible Dieting, Paleo Diet and more by Jerry Brainum

November 1, 2017
By: Jerry Brainum
Filed Under: Newsletter, Nutrition, Optimal training techniques, Physique contest preparation

      In past issues of Applied Metabolics I've written summaries of new research presented at various science conferences. Years ago, I used to attend a few of these myself, but quickly came to the realization that doing so was a waste of time, at least for me. Most … [Read more...]

Unleashing the Wild Vince (Gironda) by Jerry Brainum

July 1, 2017
By: Jerry Brainum
Filed Under: Natural bodybuilding, Optimal training techniques, Physique contest preparation, Training principles

    "There's no doubt about it. I am hated and I am loved. Why? Because I am dogmatic. I have this unforgivable feeling inside of me when it comes to bodybuilding. I know what I am talking about. If it ruffles feathers, so be it. I can neither compromise nor save feelings … [Read more...]

New studies from a science meeting by Jerry Brainum

August 1, 2016
By: Jerry Brainum
Filed Under: Ergogenic aids, Fat loss, Natural anabolics, Optimal training techniques, Science meeting studies, Supplements

            I've reported about science meetings here in Applied Metabolics and prior to that in magazines. These meetings, which are usually held in exotic locales that double as vacation resorts (the likely real reason for the meetings!) … [Read more...]

The 3/7 system: A better way to train? by Jerry Brainum

July 1, 2016
By: Jerry Brainum
Filed Under: High intensity training, metabolic stress, Muscle hypertrophy, Natural bodybuilding, Newsletter, Optimal training techniques, Training principles

      Those who are cynical often say that when it comes to nutrition and exercise, there is nothing new and exciting. Such people clearly don't view the ongoing research on these topics, since in fact the amount of new information about exercise and nutrition … [Read more...]

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