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How To Gain Muscle With Drop Sets Based On Science (10 Studies)
How To Gain Muscle With Drop Sets Based On Science (10 Studies)

bodybuilding, Gain Muscle, Weight Training

How To Gain Muscle With Drop Sets Based On Science (10 Studies)

2022-12-17T14:30:05-05:00By Tom Venuto|bodybuilding, Gain Muscle, Weight Training|

You may have heard of drop sets before because they've been around a long time and drop sets are one of the most popular high intensity muscle building methods. Drop sets were invented in 1947 by Henry Atkins. Arnold Schwarzenegger helped make drop sets more popular in the 1970s. The terminator famously used drop sets on barbell curls to build some of the best biceps of all time. Today you see recreational lifters doing drop sets every day in every gym. Maybe you already do them too. But if so, are you sure you're doing them right? If you're doing them wrong, or not doing them at all, you're missing out on major gains...

To Gain Maximum Muscle, Should You Train Each Body Part Once a Week or Twice A Week?
To Gain Maximum Muscle, Should You Train Each Body Part Once a Week or Twice A Week?

bodybuilding, Gain Muscle

To Gain Maximum Muscle, Should You Train Each Body Part Once a Week or Twice A Week?

2022-12-10T08:25:43-05:00By Tom Venuto|bodybuilding, Gain Muscle|

One of the biggest training debates in recent years is about the ideal training frequency: If your goal is building muscle, should you train each muscle group once a week or twice a week? (Or somewhere in between?) If you listen to most trainers today, you'll probably hear them say it's ideal work each muscle twice per week. However, based on recent research as well as observation of what's working for top bodybuilders, the answer about training frequency may not be so cut and dried. In today's post, Tom Venuto gives a unique and open-minded answer to a reader's question on this topic.

How You Can Gain Muscle With Light Weights
How You Can Gain Muscle With Light Weights

bodybuilding, Weight Training

How You Can Gain Muscle With Light Weights

2022-11-19T15:48:58-05:00By Tom Venuto|bodybuilding, Weight Training|

It's possible that everything you thought you knew about how much weight you should lift and how many reps you should do to build muscle might be wrong. But if it is, it's nothing to be upset about. For many people, the recent discovery that you can build as much muscle lifting light weights for high reps as you can lifting moderate weights or heavy weights is great news. Read on to learn why and how you can gain muscle with light weights.

If You Can Only Lift 4 Days A Week, What Are The Best Workout Schedules?
If You Can Only Lift 4 Days A Week, What Are The Best Workout Schedules?

bodybuilding, Weight Training

If You Can Only Lift 4 Days A Week, What Are The Best Workout Schedules?

2022-11-12T16:50:43-05:00By Tom Venuto|bodybuilding, Weight Training|

Many experienced lifters and physique athletes who want to build muscle train 5 days a week, and a handful even train 6 days a week. But for many people, these higher frequency training schedules are not realistic. As a result, they want workouts that are still effective but only require 4 days a week, or in some cases minimalist programs that take even less time. If you want to spend only 4 days a week in the gym, you may be wondering what are the best 4 day training schedules. In this extensive special report, you'll see many options, some which you may have never thought of before.

Protein Myths And Protein Science
Protein Myths And Protein Science

bodybuilding, Food & Nutrition

Protein Myths And Protein Science

2022-08-19T17:58:50-04:00By Tom Venuto|bodybuilding, Food & Nutrition|

Almost everyone still believes in at least a few protein myths. I admit, I believed some of these myths myself years ago. But the science of optimal protein intake has advanced a lot since then. Also, protein prescription can be very nuanced. "How much protein" can vary based on your goal, current body fat level, training status, age, whether you're in a deficit or surplus, and many other factors. Click to learn more

4 Post-Workout Nutrition Myths Almost Everyone Believes
4 Post-Workout Nutrition Myths Almost Everyone Believes

bodybuilding

4 Post-Workout Nutrition Myths Almost Everyone Believes

2022-08-12T16:51:11-04:00By Tom Venuto|bodybuilding|

Everyone knows that the minute you finish lifting you need to slam a post-workout shake with fast acting whey protein and high glycemic index carbs with low fat so that you don’t miss out on the window of opportunity for muscle gains, right? Wrong.

What To Eat Before Early Morning Workouts For Bodybuilding
What To Eat Before Early Morning Workouts For Bodybuilding

bodybuilding, Meal Planning

What To Eat Before Early Morning Workouts For Bodybuilding

2022-05-27T16:48:15-04:00By Tom Venuto|bodybuilding, Meal Planning|

Many top scientists and bodybuilding coaches have suggested that you should eat both after and before you train to maximize muscle-building results. Yet many people don't have time to prepare a full breakfast or sit around waiting for a big meal to digest before being able to train comfortably without nausea. For some, training in the early morning is the only time they can do it. If you're in the same boat, what should you do? Should you force yourself to eat at least something? Will you lose all your gains if you lift fasted? Or is there another solution?

The 2/3 Hybrid Split Routine For Building Muscle
The 2/3 Hybrid Split Routine For Building Muscle

bodybuilding, Weight Training

The 2/3 Hybrid Split Routine For Building Muscle

2021-12-09T13:35:30-05:00By Tom Venuto|bodybuilding, Weight Training|

I'd like to introduce a new type of "hybrid" split routine designed for building both muscle and strength at the same time. You'll get a lot stronger on this schedule, but because you don't train heavy every day of the week, it's fairly easy on your joints. It also rotates some of the exercises through the week so you don't get bored, and it uses triple progression so you can keep making gains on the same routine for 12 weeks straight.

Rest Pause Training: The High-Intensity Lifting Technique To Build More Muscle In Less Time
Rest Pause Training: The High-Intensity Lifting Technique To Build More Muscle In Less Time

bodybuilding, Weight Training

Rest Pause Training: The High-Intensity Lifting Technique To Build More Muscle In Less Time

2022-05-13T16:21:39-04:00By Tom Venuto|bodybuilding, Weight Training|

Weight training systems that save you time without compromising your gains are the most valuable kind for busy people. When the same training method helps you easily achieve progressive overload as well, that takes it to a whole other level. The rest pause training method is one of the few that achieves both. It's not a new technique - it's been used by pro bodybuilders for at least 60 years, but outside of physique sports, most people don't even know what rest pause is. Now, decades later, scientists have confirmed how effective and efficient it is so if you're not using it, you're missing out... |image1|

The #1 Biggest Muscle-Building Mistake
The #1 Biggest Muscle-Building Mistake

bodybuilding, Gain Muscle

The #1 Biggest Muscle-Building Mistake

2021-12-09T14:36:22-05:00By Tom Venuto|bodybuilding, Gain Muscle|

In previous Burn the Fat Blog posts, I've discussed the most crucial muscle-building program design principles like the ideal number of sets (volume), the perfect number of reps and the magic of progressive overload. Today I'll briefly share another key principle of muscle growth - it's the ultimate #1 key to gaining muscle. Or if we flipped it in reverse... NOT applying this muscle-building principle is THE biggest mistake that stops your muscle gains. This ultimate principle for building muscle is...