Blood Flow Restriction Training: Less Stress, Equal Gains?

The Lay of the Land: ~2,900 words (10-15 minute reading time). Video synopsis available below (~7 minute viewing time) if you prefer to start there. Take-away Points: Blood flow restriction (BFR) training allows lifters to strategically reduce training stress by utilizing Read More …

Different Strokes & the Fallacy of “Correct” Form

The lay of the land: ~2,900 words (10-15 minute reading time) Take-away points: The idea that there is a “correct,” one-size-fits-all approach to any given lift (for every person, no matter what) is a flawed one Instead, effective/safe lifting technique Read More …

Write that Down – A Case for Training Journals

This one’s pretty short, but I’ll give you a highlight anyways: If you want your training to actually get you somewhere, you’ll be well-served to keep a training journal. Just try it for a couple of months. See below for tips! Read More …

Playing the Long Game – The Volume Volume

In a Hurry? Have some highlights. (TL;DR) Training volume is highly correlated with gainz However, there is more to the picture, and seeking to always be increasing volume every workout indefinitely is not sustainable (nor would doing so necessarily be “optimal”) Read More …

Iron Philosophy 103 – Skepticism and the Slow Death of Nonsense

 In a hurry? Have some highlights! (TL;DR) A Few Guidelines for Spotting Potential Nonsense: Claims that a particular training and/or dietary practice is the only way to achieve a particular result. Promises of drastic changes in a very short amount Read More …

Manipulating Training Variables (Part III) – Periodization

In a hurry? Have some highlights! Periodization (in this context) essentially refers to the organization of training by one or several training variables (e.g. training volume, intensity, etc.) over some time scale Periodization forms (e.g. linear periodization) are not specific Read More …

Insider Training (Part II) – A Brief Update

Hey, guys! First off, an apology: I have been in Chicago this past week, attending the annual Society for Neuroscience conference. I had been planning to have a full post ready ahead of time to publish this past weekend, but Read More …

Getting It Right – The Pursuit of Optimum

In a hurry? Have some highlights! (TL;DR) You don’t have to get it all right all at once with training, nutrition, etc. to make great progress Trying to get everything perfect prior to getting started is a prime recipe for Read More …

Manipulating Training Variables (Part II) – The Principle of Specificity

It’s a long one… Have some highlights! (TL;DR) Training specificity is a measure of how similar the things you do in training are to the final outcome (goal) you are training for. The higher the specificity of training, the more Read More …