Time Under Tension and Building Muscle—Does It Matter?

Key Takeaways Time under tension refers to the total amount of time a muscle remains contracted. Although important for building muscle, time under tension doesn’t deserve special emphasis in your training. Keep reading to learn why and what you should focus on instead to get bigger, leaner, and stronger. Clap your hands if you’ve heard this one before: “Muscles...

Should You Lift Weights Fast or Slow? The Quick and Dirty Guide

Key Takeaways How fast you raise and lower weights when strength training is referred to as weightlifting tempo. While you can gain muscle and strength using either a fast or a slow weightlifting tempo, you’ll likely make faster progress by lifting weights as fast as possible (while maintaining good form). Keep reading to learn why a faster...

Mind Over Matter? The Science of Active Imagery

This article is from the new second edition of my bestselling fitness book for experienced weightlifters, Beyond Bigger Leaner Stronger, which is now live everywhere you can buy books online. Also, to celebrate the book’s release, I’m giving away over $6,000 of glorious goodies, including a 30-minute Zoom call with yours unruly, Vitamix blender, Hypervolt...

Should You Periodize Your Workouts? The Definitive Answer, According to 26 Studies

This article is from the new second edition of my bestselling fitness book for experienced weightlifters, Beyond Bigger Leaner Stronger, which is now live everywhere you can buy books online. Also, to celebrate the book’s release, I’m giving away over $6,000 of glorious goodies, including a 30-minute Zoom call with yours unruly, Vitamix blender, Hypervolt...

The Easy Way to Find and Fix Muscle Imbalances

Key Takeaways A muscle imbalance is a noticeable size or strength discrepancy between muscle groups, such as having a right bicep that’s larger than your left, or a bigger upper body than lower body. The most common causes of muscle imbalances are improper workout programming and poor exercise technique, mobility, and flexibility. To fix muscle asymmetry, train...

Can Cluster Sets Help You Gain Muscle and Strength? What Science Says

Key Takeaways A cluster set involves breaking up a regular weightlifting set into a “cluster” of mini-sets (hence the name) with a short break in between each. Weightlifters use cluster sets to reduce fatigue during their workouts and perform their reps with better technique and more explosively. While cluster sets may be helpful in a few scenarios,...

6 Proven Ways to Break Through Weightlifting Plateaus

This article is from the new second edition of my bestselling fitness book for experienced weightlifters, Beyond Bigger Leaner Stronger, which is now live everywhere you can buy books online. Also, to celebrate the book’s release, I’m giving away over $6,000 of glorious goodies, including a 30-minute Zoom call with yours unruly, Vitamix blender, Hypervolt...

Good Science, Bad Science: The Difference and Why It Matters

This article is a chapter from my newest book, Fitness Science Explained, which is live now in our store. If you want a crash course in reading, understanding, and applying scientific research to optimize your health, fitness, and lifestyle, this book is for you. Also, to celebrate this joyous occasion, I’m giving away $1,500 in Legion...

The Best Way to Train All 6 Major Muscle Groups

Key Takeaways The six major muscle groups you want to train are the chest, back, arms, shoulders, legs, and calves. You want to train each of these muscle groups at least once every 5 to 7 days for maximum muscle gain. Keep reading to learn which muscle groups you should workout together and the best exercises for...

Do Birth Control Pills Make You Weaker? An Answer, According to Science

Key Takeaways In a recent study, researchers wanted to see if taking oral contraceptive (birth control) pills had any affect on physical performance. They found that birth control pills are likely to decrease athletic performance, though the effect is probably too small for you to notice. Keep reading to learn what science says about how taking birth...