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We know that we have three unique muscle heads in the triceps. What does this mean for training? - 💥 This study examined multiple groups performing either bench press, triceps extensions, or both for 10-weeks and assessed growth in each triceps head. They found that neither the bench press nor...

Changing up the order of your exercises can greatly impact workout volume and the stimulus from each exercise. Generally, you’ll want to follow the Tier System on this infographic for best results on every exercise. Use more complex and challenging exercises at the beginning of your workout and...

I often get asked what the optimal rest period between sets is, and in reality, it 100% depends on your goals and your time constraints. In a perfect world, 2-3-minutes between sets is the, "optimal," rest period for both size and strength gains. However, short rest periods can be great for...

Nonlinear periodization is a method in which you constantly vary your training volume. This means you’ll have high, low, and moderate volume days in your weekly workouts. This method has been shown to be more effective at increasing gains in size and strength than linear periodization! - ◾️The...