• Hypertrophy versus Hyperplasia

    There is a long-time discussion going on among scientists, coaches and athletes about the nature of muscle growth in humans. One school of thought claims that increases in the lean muscle mass are only from increased thickness of individual muscle fibers (hypertrophy). The competing opinion …

  • The Intrinsic Muscle Growth Theory

    Until recently the common belief was that muscle growth is caused by the following mechanism: Stimulation by resistance exercise Release of testosterone and growth hormone Release of growth factors (especially IGF-I) Increased protein synthesis This hypothesis has been increasingly …

  • The Hormonal Muscle Growth Theory

    It is without doubt that certain hormones and growth factors positively influence muscle growth. However, the exact way those substances affect human muscle is not completely understood. The prevalent opinion was, until recently, that the IGF-I (Insulin-like Growth Factor 1) is playing main role …

  • The Microtrauma Muscle Growth Theory

    The Microtrauma Muscle Growth theory holds that the main mechanism of increasing the muscle mass volume is: Heavy resistance training causes multiple very small injuries to the involved muscle The first response to injury is catabolism (muscle degeneration) accompanied by inflammation Muscle …

  • What we know about the muscle growth

    Highlights: -there are several mechanisms of muscle growth, main being reparation of microinjury caused by resistance training and growth factor mediated hypertrophy -it is not sure if hyperplasia (increase in muscle cell number) takes place *** Back in 1960’s, most articles on this topic …

  • FST-7 (Fascial Stretch Training)

    Highlights: -the aim is to stretch the fascia (outer layer of the muscle) to enable more muscle growth -the regular sets are followed by a 7-set series with the aim to pump blood and nutrients in the muscle *** FST-7 is a brainchild of Hany Rambod, celebrity coach of some of the best …

  • Warming up, cooling down and stretching

    If you are at least a little experienced with any sport, chances are you recognize the need for warming up before the exercise and cooling down after the exercise. In this article we summarize the current state of knowledge in this area. We concentrate on bodybuilding and weight lifting. First, …

  • Max-OT (Maximum Overload Training)

    Highlights: -introduced by the AST company -built on the concept of maximum overload and maximum intensity -heavy weights, low repetitions *** The Max-OT method is based on 7 main rules. Although the AST Company offers a 165-page manual on Max-OT, those 7 points are more-or-less what you need …

  • 5x5 Training

    Highlights: -Classical program of 5 sets/5 reps -Perfect for those looking for a simple and effective program -Not recommended for powerlifting *** 5x5 is a classical training method based on repeating 5 sets of 5 reps each. It can be done either with the same weight (this is the most …

  • German Volume Training (GVT)

    Highlights: -Old training method – repeating many sets with the same weight -It’s actually a 10x10 method (10 sets of 10 reps) -Reintroduced to USA in 1996 *** The German Volume Training is a fancy name under which Coach Charles Poliquin re-introduced this rather archaic training …