Training Theory
6 articles
Periodization for Strength and Hypertrophy Gains
In a 25-week macrocycle study on national-level throwers, snatch and squat one-repetition maximums (1RM) increased by about 10 percent, while throwing distance improved by nearly 11 percent.
Linear vs. Undulating Periodization: Which Training Model Is Better?
In a 12-week study, athletes using undulating periodization improved their bench press by 28.
Bench Press Tops Chest Exercise Study
An independent American Council on Exercise (ACE) study found the classic barbell bench press elicited the highest muscle activation in the pectoralis major.
Marathon runners show post-race spikes in cardiac biomarkers
After crossing the finish line, many marathon runners exhibit blood markers for heart damage that exceed clinical thresholds.
Execute the Dumbbell Chest Fly: Arc, Press, and Build Muscle
While the dumbbell chest fly is a staple for inner chest development, its execution inherently puts the shoulder complex in a vulnerable position, demanding precise form to prevent injury.
Rope Crunches: Challenging Their Effectiveness for Abs
A recent study found that over 60% of gym-goers performing rope crunches exhibit form deviations that significantly increase lumbar spine compression, according to the Journal of Sports Science, 2023.