Training Science Blog
Evidence-based insights for serious lifters
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The Science-Based Guide to Dumbbell Press Technique
Learn the key dumbbell press technique adjustments that maximize chest stretch and muscle growth, backed by research on stretch-mediated hypertrophy.
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Stop Quitting the Gym: The Science of Staying Consistent Forever
Research shows 4-5 hard sets per muscle weekly drives growth. Learn the Minimum Effective Dose strategy to stay consistent when life gets busy.
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The Science of Gains: 12 Steps to Building a Better Workout Program
Build a research-backed workout program with these 12 evidence-based steps covering volume, frequency, rep ranges, rest periods, and progressive overload.
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How to Build a Wide, Thick Back: The Science-Based Guide
Learn the anatomy, exercises, and programming strategies to build a V-tapered back with both width and thickness, based on the latest muscle science research.
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7 New Muscle Building Discoveries for 2025
New research debunks hardgainer myths, lengthened-bias training hype, and post-workout stretching. Evidence-based insights for serious lifters.
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How Many Days Per Week Should You Train for Maximum Muscle?
Research shows 1-4 days builds steady muscle, 4-7 days maximizes hypertrophy. Learn the science-backed approach to workout frequency based on your goals.
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Find Your Best Chest Exercise Using the SFR Framework
Learn how to identify your ideal chest exercises using Stimulus-to-Fatigue Ratio. A 5-step checklist to maximize pec growth while protecting your joints.
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The Load-Rep-Set Progression Hierarchy for Muscle Growth
Learn the systematic approach to progressive overload: master technique first, then add weight, reps, and sets in the right order to maximize hypertrophy.
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How Many Sets Do Beginners Need to Build Muscle?
Research-backed guide to beginner set volume: start with 2-4 technique sets, progress to 1-2 hard working sets, and cap at 10-20 weekly sets per muscle.
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Beginner Warm-Up and Weight Selection: Your First 3 Weeks in the Gym
Learn the science-backed approach to warming up and selecting working weights as a beginner. Master technique first, then add intensity for long-term gains.
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Exercise Selection for Beginners: Build Muscle with Compound Movements
Research-backed guide to choosing exercises for muscle growth. Learn how compound movements and distributed training maximize hypertrophy for beginners.
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The Science of the Perfect Upper-Body Workout
Learn how to design a science-backed upper-body routine using volume landmarks, proximity to failure, and optimal rest periods for maximum muscle growth.
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Training Variation: How to Keep Gains Coming for Years
Research shows strategic exercise variation prevents staleness and maintains muscle growth. Learn when and how to vary your training for long-term progress.
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Understanding the SRA Principle: How Muscle Growth Actually Works
Learn the SRA cycle (Stimulus, Recovery, Adaptation) and discover why most lifters focus on the wrong part of muscle building.
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The Secret to Maximum Muscle Growth: Mastering the Principle of Specificity
Learn why specificity is the most fundamental training principle and how to use it to stop wasting time and start seeing real muscle gains.
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Good vs. Bad Lifting Technique: 7 Signs Your Form Builds Muscle
Learn the 7 indicators that your lifting technique actually drives muscle growth, plus 5 rules for strength-focused training. Science-backed form cues.
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5 Science-Backed Facts That Will Change How You Train
Research reveals 5 evidence-based training insights on protein, volume, stretch training, tempo, and warm-ups that most lifters get wrong.
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The 6-Day Push-Pull-Legs Routine for Maximum Muscle Growth
A hypertrophy-focused 6-day PPL split with specific exercises, sets, reps, and technique cues to optimize muscle growth through intelligent programming.
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The Best Rep Range for Muscle Growth: What Research Actually Shows
Is the 5-12 rep range really optimal for hypertrophy? Research reveals any rep range works—if you train to failure. Learn why this range is still recommended.
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4 "Bro Science" Muscle Rules Debunked by Science
Research debunks popular gym myths about time under tension, EMG activation, training frequency, and rest periods. Build muscle more effectively with evidence-based training.
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How Much Protein You Actually Need to Build Muscle
Research shows 0.7-1.2g protein per pound optimizes muscle growth. Learn the science of daily intake, timing, and quality for maximum gains.
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The Muscle Growth Hierarchy: Prioritize What Actually Matters
Dr. Eric Helms reveals the 5 levels of muscle building, ranked by importance. Learn what to focus on first for maximum hypertrophy results.
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How Many Exercises Do You Actually Need Per Session?
Science-backed guide to optimal exercise selection per muscle group. Learn why 1-3 exercises per session maximizes growth and minimizes wasted time in the gym.
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How Heavy Should You Lift? The Science of Rep Ranges for Maximum Muscle Growth
Research shows the 5-30 rep range optimizes hypertrophy. Learn why lifting too light or too heavy limits muscle growth and how to structure your training.
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How Close to Failure Should You Train for Maximum Muscle Growth?
Research shows training to failure isn't required for hypertrophy. Learn the science of RIR, effective reps, and how to optimize your training intensity.
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How Often Should You Train Each Muscle Group? Science of Volume and Frequency
A 67-study meta-analysis reveals training each muscle 2-3x per week with 10-20 hard sets optimizes growth. Learn the science-backed approach to training frequency.
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The 4 Most Important Muscles to Train for a Bigger Physique
Want to look more muscular? Research shows prioritizing these 4 muscle groups creates the most visual impact. Learn the hierarchy for maximum aesthetics.
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The Natural Bulking Guide: Maximize Muscle Without the Fat
Learn how to bulk effectively as a natural lifter. Research-backed strategies for 0.2-0.5% weekly weight gain, optimal macros, and 15-25 hard sets per muscle.
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The Minimum Effective Dose for Muscle Growth
Research shows you can achieve 80% of your muscle-building potential with just 5-9 sets per muscle group weekly. Learn how busy lifters build muscle efficiently.
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How to Build Muscle on a Busy Schedule
Research shows 4 hard sets per muscle group weekly can drive meaningful gains. Learn the minimum effective dose approach for busy lifters.
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The Best Workout Split for Muscle Growth
Research shows training each muscle 2+ times per week optimizes growth. Compare bro splits, PPL, upper/lower, and full body to find your ideal routine.
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How Long Should You Rest Between Sets for Maximum Muscle Growth?
Learn what the latest research says about rest intervals, why total volume matters more than rest time, and how to use short rest techniques to build muscle faster.
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The Best Protein Sources for Muscle Growth, Ranked
Research-backed protein source rankings for maximum muscle. Learn why dairy leads, the egg white strategy, and why peanut butter is a trap.
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The Science of Size: Best Exercises to Build Muscle
Research-backed analysis of the most effective exercises for each muscle group, comparing compound vs isolation movements for optimal hypertrophy.
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Fatigue Management: The Missing Link in Your Muscle Growth Plan
Learn how to manage training fatigue with deloads, rest days, and optimal stimulus-to-fatigue ratios to maximize muscle growth and avoid plateaus.
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The 7 Pillars of Perfect Lifting Technique for Maximum Muscle Growth
Master these seven evidence-based technique principles from Dr. Mike Israetel to maximize hypertrophy, reduce injury risk, and build muscle more efficiently.
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Progressive Overload: The Only Principle You Need for Muscle Growth
Learn how progressive overload works, why it matters, and how to implement it in your training for consistent strength and muscle gains.