Training Science Blog
Evidence-based insights for serious lifters
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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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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.