volume

Recovery time in bodybuilding can vary significantly based on several factors: 1. **Intensity and Volume of Training:** The more intense your workouts are and the higher the volume (number of sets and reps), the longer the recovery time required. 2. **Muscle Group Targeted:** Different...

Changing your bodybuilding routine can be beneficial for several reasons, including preventing plateaus, keeping workouts interesting, and targeting different muscle groups. Here are some general tips on how you might go about changing your bodybuilding routine: 1. **Frequency and Split:**...

German Volume Training (GVT) is a highly effective and intense weight training protocol designed to stimulate muscle growth. It is sometimes referred to as the "10x10" method because it involves performing 10 sets of 10 repetitions for a particular exercise. GVT has gained popularity among...

Training for STRENGTH vs. SIZE **MYTH: Low reps is for strength, high reps is for size.** Although this contains a grain of truth, it leads to wrong thinking - the classic problem we get on this forum is the legion of novices who don't want to do novice routines because they contain 5 rep...

The Ultimate German Volume Training Plan To Get Big Muscles Fast Follow this four-week, three-workouts a week plan to bulk up your arms, chest, shoulders, back and legs There aren’t many things that old school body builders and modern sports scientists agree on but one of them is that volume...

The Ultimate German Volume Training Plan To Get Big Muscles Fast Follow this four-week, three-workouts a week plan to bulk up your arms, chest, shoulders, back and legs There aren’t many things that old school body builders and modern sports scientists agree on but one of them is that volume...

For most typical lifters, 3-4 weight training workouts per week is the benchmark when it comes to increasing muscle size and strength. This is the "sweet spot" that I recommend to most trainees since it's a high enough frequency to optimize the overall effort for each muscle group without...

Hi, I have a question on how i can dose a 1g of alprostadil raw powder to be homebrewed or in other words dry mixed and give a concentration of 10mcg. This is going to be injected. I did some research and it seems the pharmaceutical drug 20mcg or 40mcg product contains: 172 mg of lactose, 47...

A study from 2017 looked at the recovery from a session of high-volume lower load (so eight sets of 10, at 70% of one rep max) resting at 75 seconds between sets, versus a lower volume, high-intensity group which was 8 sets of 3 reps 90% of a one rep max, resting 3 minutes between sets. It...

In ancient times, salt was precious. It was traded as the most valued of all commodities, and having a good supply of salt was as close to life insurance as you could get. Age-old aphorisms like "salt of the earth" and "worth your salt" remind us how important salt has always been. So all...

⭕️How often should we train "to failure" ? Introducing the Pheasyque Effort-Volume Model⭕️⁣ ⁣ I created this model by putting together the data available on the topic but also the understanding that we have on volume and its correlation to hypertrophy, and fatigue (more importantly CNS fatigue)...

– Women with higher levels of Vitamin D3 appear to function better sexually. They experience more desire, arousal, and lubrication, in addition to having more intense orgasms. . The Study: Endocrinologists recruited 108 women to fill out the Female Sexual Function Index questionnaire to evaluate...

Part of the reason why some people find it difficult to make fat loss progress is that they do not feel satisfied after their meals. If this is the case, the first thing I would look into is your calorie-intake. - Regardless of how you design your meals, if your calorie target is extremely low...

Citrulline is an aminoacid with an important role in the urea cycle. Taking citrulline increases levels of ornithine and arginine and improves the nitric oxide metabolism. It can be used where NO is relevant (ED, athletic performance and cardiovascular health). ♥️ Citrulline is produced in our...

While many different factors are involved in creating a freakishly strong physique, they aren't all of equal importance. For example, getting lean is mostly a matter of calorie control. Sure, optimizing macronutrient ratios, meal frequency and timing, and food quality all play a role, but to a...

When we talk about tendon stiffness, we're essentially discussing how well a tendon can transmit force. A less stiff tendon can be thought of as a thin rubber band whereas a stiffer tendon would be a much thicker rubber band. Which one snaps with more force? The thicker one, of course! Adding...

The Basics of Training for Size, Part 1: The High Rep Approach The First of a Four Part Series POSTED BY JOHN ROMANIELLO BODYBUILDING, MUSCLE GAIN Want More Awesome Shit?Sign up for our newsletter and get automatically notified when we post new face-meltingly rad articles. I’ve often said...

Go Heavy, Retain Muscle – You've been training hard while trying to gain as much muscle as possible. Now that you're on a diet you must give your body a reason to hold on to this new muscle. High-intensity strength exercises (70-100% range) are better than low-intensity exercises (40-70% range)...

Bodybuilders often employ short rest periods in an effort to promote gains in muscle size, but that’s probably not the best method. Studies such as this one show that using longer rest periods (3-minutes) is more effective for promoting gains in size and strength than short rest periods. This is...

How to Lift with Bad Joints Try these workarounds to keep you in the gym when you're feeling a little banged up. Lift hard for long enough and you'll eventually have some joint pain. Whether it's the knee, shoulder, lower back, or wrist, something will probably flare up. Now, you could pop...