Five Ways to Get Bigger and Stronger

Training to get bigger and stronger

Do you know what the fundamental principle of resistance training is? It is to increase the stress you put on your muscles, and thus stimulate them to grow bigger and stronger. It doesn’t matter if you train primarily for strength or muscle growth: you cannot avoid the fundamental principle of placing progressively higher demands on … Read more

Training Volume: How Many Sets for Strength and Muscle Growth?

training volume for strength and muscle growth

How many sets should you do in your training? Next to how heavy and how many reps you do when you train, your training volume is probably one of the most important factors for your results. In this post, we will take a closer look at how many sets you should do in your training. … Read more

Supersets: Good or Bad for Muscle Growth and Strength?

Superset dumbbell curl

A few days ago, we received a question about supersets from a reader named Agneta: “Could you talk about the good vs. bad when it comes to supersets? I find that they are time-savers, but I don’t really see many people talking about them.” You are absolutely right, Agneta: supersets are time-savers! But how do … Read more

How to Cut: Lose Fat and Keep Your Muscle Mass

lose fat and keep your muscle

Do you want to lose fat and keep your muscle? Sure you do. That is one of the main goals of most people you see in the gym sweating next to you. If you want to show off the physique you have built in the gym, you need to shed the layer of fat that … Read more

You Don’t Need a Meal Plan to Build Muscle – Here’s What You Need Instead

Meal plan for building muscle

A few days ago, we received a great question from a reader named Emma: “I am 14 years old, and I have decided to start strength training in a few months. I wonder if I have to follow a meal plan to build muscle, like bicep and tricep?” I answer this question in the video … Read more

How Many Reps Should You Do to Build Muscle vs. Strength?

How many reps for strength vs muscle growth

What number of reps is best for building muscle or increasing your strength? Should you do low reps with heavy weights or high reps with light weights? In this post we are going to answer those questions, but first, here’s a summary of our recommendations: Muscle Growth: Anything between about 5–40 reps per set (between … Read more

Are Assistance Exercises Necessary to Get Stronger in the Squat and Deadlift?

A few weeks back we received a question from a reader: Are assistance exercises necessary to get stronger in the squat and deadlift, or is it enough to train just those two exercises? I recorded an answer to that question which you can watch in the video below or listen to on our podcast, but … Read more

How Fast Can You Build Muscle?

Man training to build muscle fast

As soon as you’re setting down the weights after your first set in the gym, your muscles starts sending signals for growth. And an hour or two later, when you are done with your workout, the process of building new muscle protein is already in full swing. But how fast can you really build muscle? … Read more