Arnold Schwarzenegger was famous for training twice a day on a system known as a double split routine and he went on to become one of the most muscular men of all time. Could splitting your workouts in two and doing half in the AM and half in the PM increase your muscle growth too, or is this technique only for the pros with superior genetics and unlimited time? Read on to see the pros and cons - you may be surprised at the answer!
One of the biggest debates in bodybuilding in the past decade has been about whether a higher or lower training frequency is better. Early studies that compared training each muscle only once a week to twice a week seemed to suggest twice a week produces more gains and that's what most trainers heavily promoted. But more recent studies that were better designed have increased our understanding of this subject
What’s the best split routine for building muscle? A 2-, 3-, 4- or 5-day splits? The truth is there are many effective ways to train. In this article, I break down the pros and cons of each option, explains when body part splits make sense instead of full body workouts, and help you choose the right split routine based on your goals
Is there really an “optimal” time under tension for building muscle? Many lifters swear by the 40–70 second rule, yet newer research challenges the entire idea. In this deep-dive, you’ll learn where the TUT concept came from, why it stuck, and what actually drives hypertrophy. If you’ve ever wondered whether set duration truly matters, this clears it up.
If you’ve ever started a new workout and woke up the next day barely able to move, you’ve experienced DOMS – delayed onset muscle soreness. In this beginner-friendly guide, you’ll learn what causes DOMS, why it hits so hard when exercises are new, how long it usually lasts, and the smartest ways to prevent severe soreness as you build strength safely.
If you’ve ever read a weight training article or a muscle building (hypertrophy) science review and thought, “Wait, what does that word mean?” then this glossary is for you. In this resource, I chose the most important and frequently used terminology in hypertrophy research and practice and defined them in the simples way possible. I also added extra tips to help you with the application of all the popular principles and techniques. From AMRAP to concurrent training to volume load, this is your quick-reference guide to understanding the language of building muscle...
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. Arnold 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...
How long should you rest between sets? It depends on your goal, the exercise, and how intensely you train. In this science-based guide, you’ll learn the ideal rest intervals for strength, hypertrophy, conditioning, and time efficiency. You’ll also discover exceptions like supersets and density training, plus tips for busy lifters. Follow these guidelines to get better muscle and strength gains from every workout.
How many sets should you do to build muscle? Some say one all-out set to failure is enough, while others swear by higher-volume training. What does the latest science actually show? This article breaks down decades of research to reveal how many sets per muscle group per week deliver the best results - and why more isn’t always better when it comes to muscle growth
What is junk volume? In weight training, it’s the extra work that adds fatigue but not results. This article explains what junk volume really means, why more sets aren’t always better, and how science shows there’s a point where gains plateau. Learn how to spot wasted effort, train smarter, and make every set count...
