The combination of low-rep, “strength-focused” training and higher-rep, “hypertrophy-focused” training optimizes the training stimulus for both gaining muscle and strength.
With this in mind, I have created THE PR-BUILDING PROGRAM!
Research Review: How Long Should I Rest Between Sets?
Posted by Derek Charlebois on
How long should I rest between sets?
It has long been believed that the metabolic demands of shorter rest periods produced greater gains in muscular hypertrophy than longer rest periods. The general rest period recommendation for bodybuilders looking to optimize hypertrophy training is 1 minute or less. Brad Schoenfeld and his team put this “established” rest period recommendation to the test.
Exercise Selection: Powerlifting vs. Bodybuilding
Posted by Derek Charlebois on
In the PR-BREAKER Training Principles article, I highlighted that strength is specific to the exercise performed while hypertrophy is not; hypertrophy can be stimulated by any exercise. I received quite a few emails on this topic, specifically emails asking if certain exercises have to be performed to maximize muscle growth. Because there has been a lot of interest on this topic, I decided to write an article discussing exercise selection based on one’s goals as a powerlifter (strength-focus) or a bodybuilder (hypertrophy-focus).
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Research Review: Powerlifting vs. Bodybuilding Rep Ranges for Size
Posted by Derek Charlebois on
What is the best rep range to gain size? What is the best rep range to gain strength? If you have ever asked these questions keep reading to find out!
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Interview with Dr. Mike Zourdos on Daily Undulating Periodization (DUP)
Posted by Derek Charlebois on
Strength training periodization is programmed phasic variation in training volume, intensity, and/or frequency to maximize performance and training adaptation. There are multiple types of periodization models; one being daily undulating periodization (DUP), which I currently utilize with great success with my clients and myself. To give insight into the DUP system of training I thought whom better to talk to than Dr. Mike Zourdos a leading researcher in periodization and competitive powerlifter.
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