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Tom Arms Folded

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junk volume

The Reps That Make You Grow – Not All Reps Are Created Equal

I have written numerous times about effective reps (you can read more here, here, and here).   The concept of effective reps is that some reps of a set are more effective than others. Essentially, the theory goes that reps performed when closer to failure are more effective at stimulating muscle gain than those further …

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More Isn’t Better. Better is Better! – A Case for Maximising Effective Volume and Minimising Junk Volume

You have been misled. I have been in-part to blame for this deception. Sorry! You see, research has established that training volume is a key driver of hypertrophy. A dose response relationship has been discovered between training volume and hypertrophy. This has led many experts, and little old me, to shout from the rooftops of …

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