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Mix Things Up ⇨ Up Your Gains: Altering Loading Schemes in Every Session Accelerates the Strength Gains in 6-Week Study Involving 200 Experienced (5 Years+) Trainees

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Looking for a new routine for your new-years gym resolution? This SuppVersity article offers suggestions that will pay off in form of strength gains.  For the rookie, everything works. If you have more than five years of series training experience under your belt, however, you will be progressing much slower - often frustratingly slow(er)... This is why the results of a a soon-to-be-published study in the Journal of Strength and Conditioning Research  are particularly interesting. In contrast to your average resistance training study, the subjects of this study belonged to previously described group of experienced trainees. With a mean training experience of more than 5 years, the initially more than 300 volunteers were thus significantly more representative of the average SuppVersity  reader than the "recreationally trained" subject who goes for a jog once a month. The method used int he study is an alternative to classic periodization schemes. 30% More o...
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Meta Analysis Confirms: Strength Gains Depend on Training Status, Age, Workout Frequency, Rest Intervals & More

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Image 1: Johanna Quas (86), "Germany's Fittest Granny"; check out this video of her on the high bar to see an extraordinary exception proving the rule - everybody who believes he/she could rival Johanna's gymnastic skills, could try that at the next world cup, where she probably will be competing again. "Rodents are no little human beings", you will probably have heard or read this sentence at least a hundred times by now, but have you heard someone say "3 sets are not 1 set", "women are not men" or "8 weeks are not 16 weeks"? No, well in that case, a recently published meta-analysis of 45 primary strength training studies involving 1712 participants by Michael Fröhlich, Lutz Links and Andrea Pieter, is for you ( Fröhlich. 2012 ). Age, sex, training status, ... a hell lot of things to consider The scientists from the University of Saarland and the Deutsche Hochschule für Prävention  und Gesundheitsmanagementin Saarbrück...
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Step By Step Guide to Your Own Workout Routine - Part I: Fitting the "Right" Number Training Days, Rest Days, Strength and Conditioning Workouts Into Your Schedule

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Image 1: The foundation of every training plan is a realistic schedule. Your work, your private life, your training experience, your goals, all must be taken into account, when lay this foundation. I have been talking with Adelfo about his new training plan earlier today. In the course of our conversation I did realize that even for someone with his expertise it is not always easy to come up with a plan. In fact, his first "blueprint" reminded me of my post on the " (Over-)Motivational Roots of Overtraining " from last Sunday and your frequent requests for more practical information here at the SuppVersity . So, without forestalling Adelfo's up-coming blogpost with all the details on his new routine, I want to provide you with a more general guide on how to structure your workouts. As with the "Three Simple Rules of Sensible Supplementation", I will try to take you through a number of steps of which I believe that they are more or less universa...
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