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Article Archive

Periodization for Maximizing Hypertrophy

May 13, 2020

Much of the periodization literature to date has centered on the strength outcomes and sports performance of athletes striving to balance the needs of practice, conditioning and competition (Bartolomei et al. 2014). But many recreationally active clients seek to gain muscle size in personal training sessions, and few studies have evaluated whether a periodization model should be used in a hypertrophy-focused resistance training program for these fitness enthusiasts. This article highlights the best research available to help answer an important question: Should you periodize a client’s RT plan to maximize skeletal muscle hypertrophy?

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Resistance Training Volume Is the Key to Muscle Size

May 20, 2019

Resistance training volume (RTV) is the total amount of work performed during a session of lifting; in other words, RTV = reps x sets x load (the product of repetitions times number of sets times intensity of load) (Figueiredo, de Salles & Trajano 2018). Any one of these variables can be adjusted to increase volume in a resistance training (RT) program. For example, you can increase RTV by performing extra sets of an exercise, adding more repetitions or increasing the weight being lifted.

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Metabolism and Strength Training

April 16, 2019

Resistance training does much more than build strong muscles and bones. Research in the past few years has confirmed that lifting weights changes human metabolism in ways that improve health and well-being. That’s good news for clients with type 2 diabetes, high blood pressure, obesity and high cholesterol levels.

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Resistance Training for Youth: 10 Tips for Success

January 15, 2018

Resistance training for youth can be a polarizing topic, mostly because of misconceptions about safety, injury rates and training techniques. Though parents and trainers alike often worry about the hazards of youth resistance training, research shows that it has a host of benefits—if it’s done properly.

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