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Training to Failure Doubles 10Wk Biceps Gains Compared to Volume-Equ. Training - Difference to Control Even Larger

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Beware, guys, training like these women may make your guns "bulky" ;-) No, this is by no means the first article about training to failure I've written. In fact, I've published an article as part of a two-part series on " Intensity Techniques " in February, this year.  The reason(s) the latest study from the  University of Brasilia  (Martorelli 2017 | SuppVersity veterans will notice that this is yet another example of excellent resistance training research from Brazil I can write about) still made it to the SuppVersity  News is that it is (a) one of the rare studies with young, healthy female subjects and (b) has both, a non-failure non-volume-equated and a volume-equated non-failure control group. Don't fool yourselves, there is no single best workout for the rest of 'us life --  periodize ! 30% More on the Big Three: Squat, DL, BP! Confusion? Mixin' Things Up Yields Extra-Gains Linear vs. Undulating Periodization Velocity T...
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Bench Press Pre-Exhaustion (PE) Science: PE Works for Triceps, not Pecs & Delts | Plus: DB, Barbell or Smith M.

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The bench press, an effective exercise for both, men and women. This article addresses both: Doing flys, anterior deltoid raises or triceps extensions before classic barbell bench presses to pre-exhaust the synergists and increase the pectoralis muscle activity during the final press, as well as the differential effect of doing bench presses on the flat bench with dumbbells, barbells and/or the smith machine on the pectoralis, anterior deltoid and triceps activity during the bench press and its consequences on triceps activity during a subsequent cable-pulley triceps extension. Learn more about the best  muscle building exercise at the SuppVeristy Optimizing Rest for Size and Strength Gains Alternating Squats & Bench Presses for Extra GAINS! Equipment, Angle, Grip, etc. Affect Your Pec Dev. Full ROM ➯ Full Gains - Form Counts! Battle the Rope to Get Ripped & Strong Up Your Squat by 25% With Sodium Bicarbonate Pre-exhaustion cannot be expecte...
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Will Partial Reps Give You Those Horseshoes Everyone Else But You Seems to Develop? 20% Increased Gains in 8 Wks

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Partial reps for maximal increases in horseshoe (=triceps) size? Believe it or not: A recent Japanese study suggests that "doing everything right" may be holding you back: doing triceps extensions over the full range of motion seems to be inferior to throwing around the weights over a partial range of motion - the effects may be mediated by temporary hypoxia, but before we delve into an analysis of the mechanisms and the practical relevance of the results, let's first take a look at what exactly Masahiro Goto and his colleagues did with their 44 resistance-trained male subjects (members of a resistance weight training club) before they arrived at the conclusion "that intramuscular hypoxia might facilitate muscular hypertrophy with PRE [partial reps] being more effective than FRE [full reps]" (Goto 2017). Read about the latest nutrition, exercise & supplementation science on the SuppVersity Alcohol, Microbes & International Chest Day Cannabis,...
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Pyramid Training & Drop-Setting - Both Useless? | Part 2/2 of a Research Update on 3 Popular 'Intensity Techniques'

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Machines offer ideal conditions for drop-setting: Switching back and forth between weights is easy and fast. As I've pointed out in the first part of this article ( published on Tuesday ), people tend to assume that there is a linear relationship between workout intensity and the gains you're rewarded with. "It just feels effective", or "I feel that I've made greater progress" are characteristic statements you will hear people make even though studies suggest otherwise. While "no pain, no gain" may be a valid statement, "more pain, more gain" is a motto that may easily burn you out and ruin, not multiply, your gains. Are you looking for muscle builders for the year 2016? Find inspiration in these articles: What's the Latest on Failure? Drop-Sets: Vol-ume ↑, Gains ↕ Pre-Exhaustion = Growth!? Full ROM ➯ Full Size Gains! Super-Setting - Yes, but How? Eccentrics For Excellent Gains? The above obviously ...
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Training to Failure - Overtraining Prone & Useless? | Part 1/2 of a Research Update of 3 Popular 'Intensity Techniques'

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No deadlifts in Nóbrega's training to failure study and + there are other issues w/ the "one-legged leg extension, only"-design. Be honest, even though you may know that there's no convincing evidence of the superiority of training to failure, doing pyramid sets and/or drop-sets for increased size and strength your gut says: "Bro, that feels so damn challenging. It's got to work!" That's not you? Well, I guess you will nevertheless be interested, whether the latest studies by Nóbrega et al. (training to failure | this part of the article) and Angleri et al. (pyramid and drop-sets | read about it in part 2 of the article ) prove your gut feeling wrong, once and for all. Don't fool yourselves, there is no single best workout for the rest of 'us life --  periodize ! 30% More on the Big Three: Squat, DL, BP! Mix Things Up to Make Extra-Gains Linear vs. Undulating Periodization 12% Body Fat in 12 Weeks W/ Periodization Detr...
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