Is there really an “optimal” time under tension for building muscle? Many lifters swear by the 40–70 second rule, yet newer research challenges the entire idea. In this deep-dive, you’ll learn where the TUT concept came from, why it stuck, and what actually drives hypertrophy. If you’ve ever wondered whether set duration truly matters, this clears it up.
Building Strength and Muscle After 50 by Chad Landers is one of the most practical fitness books for the mid-life lifter you'll ever read. No gimmicks, no complicated systems – just smart, joint-friendly strength training backed by science and decades of coaching. If you're in your 40s, 50s, or beyond and want a clear plan to get strong, this book delivers.
Most people think motivation is about willpower or discipline, but the real driver of long-term fitness success is intrinsic motivation. In this article, I break down the science behind autonomy, competence, and relatedness, and show how these three psychological needs can help you stay consistent with nutrition and training. Plus, you’ll learn eight practical ways to build motivation that actually lasts.
If you’ve ever started a new workout and woke up the next day barely able to move, you’ve experienced DOMS – delayed onset muscle soreness. In this beginner-friendly guide, you’ll learn what causes DOMS, why it hits so hard when exercises are new, how long it usually lasts, and the smartest ways to prevent severe soreness as you build strength safely.
If you’ve ever read a weight training article or a muscle building (hypertrophy) science review and thought, “Wait, what does that word mean?” then this glossary is for you. In this resource, I chose the most important and frequently used terminology in hypertrophy research and practice and defined them in the simples way possible. I also added extra tips to help you with the application of all the popular principles and techniques. From AMRAP to concurrent training to volume load, this is your quick-reference guide to understanding the language of building muscle...
Edward Deci’s Why We Do What We Do is the definitive book on intrinsic motivation. In this review, I break down Deci’s research on autonomy, competence, and relatedness – and explain how these ideas apply directly to fitness, fat loss, and long-term consistency. If you’ve ever wondered why motivation fades and how to build it from within, this is essential reading.
You may have heard of drop sets before because they've been around a long time and drop sets are one of the most popular high intensity muscle building methods. Arnold famously used drop sets on barbell curls to build some of the best biceps of all time. Today you see recreational lifters doing drop sets every day in every gym. Maybe you already do them too. But if so, are you sure you're doing them right? If you're doing them wrong, or not doing them at all, you're missing out on major gains...
How long should you rest between sets? It depends on your goal, the exercise, and how intensely you train. In this science-based guide, you’ll learn the ideal rest intervals for strength, hypertrophy, conditioning, and time efficiency. You’ll also discover exceptions like supersets and density training, plus tips for busy lifters. Follow these guidelines to get better muscle and strength gains from every workout.
How many sets should you do to build muscle? Some say one all-out set to failure is enough, while others swear by higher-volume training. What does the latest science actually show? This article breaks down decades of research to reveal how many sets per muscle group per week deliver the best results - and why more isn’t always better when it comes to muscle growth
What is junk volume? In weight training, it’s the extra work that adds fatigue but not results. This article explains what junk volume really means, why more sets aren’t always better, and how science shows there’s a point where gains plateau. Learn how to spot wasted effort, train smarter, and make every set count...
