Training (36)

Does occlusion training mean more muscle?

I have to say I’ve long been intrigued by the use of occlusion training to promote muscle growth with low-intensity training. Occlusion training, otherwise known as blood flow restricted exercise, involves wearing an occlusive device, often a blood pressure cuff, tightly worn wrap, or commercially available device allowing for precise control of pressures, during the […]

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Does volume drive muscle hypertrophy?

We’ve literally rewritten the book on hypertrophy training in the past five years. A collection of studies has now shown that variations in training intensity [1-4], tempo [5] and rest intervals [4,6-9] impart little to no hypertrophic benefit over any of the other possible combinations. Consistent with that human desire to simplify everything, we tend […]

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More on eccentrics and drop set science

The end of 2013 was quiet here on the blog, but just wanted to put up a quick message to wish everyone a happy (belated) new year, and to share two links to some content I released towards the end of 2013. Drop set science A little while back Eric and Chris Martinez of the […]

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Slow eccentrics for growth?

After my recent post on the relationship of tempo to work and time under tension, I thought I’d take a look at the role of slow eccentric actions in hypertrophy training. In my research into tempo recommendations being offered around the net, the most common was to use slow eccentric tempos to maximize muscle growth. […]

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Tempo and hypertrophy

I’ve spent much of the last few months (and posts) thinking about the basic training variables that influence hypertrophy, namely how altering training intensity alters the hypertrophic results from training. The main idea of these posts was that, when taken to failure, light training loads (30%-1RM) can produce comparable hypertrophy to high intensity loads (80-90%-1RM). […]

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More on low-load hypertrophy

If you’ve been following my site over the last year, you’ll notice that I’ve written a few articles on the concept of low-load hypertrophy training (here, here and here), and how our understanding of the relationship of training intensity and hypertrophy is a bit skewed. These arguments relied pretty heavily on the relatively recent data […]

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Underestimating Type I Fibre Hypertrophy

After writing a recent T-Nation article on the use of multiple repetition ranges, one question from the comments afterwards stuck with me. If fatigue is essential for hypertrophy following training, why even bother with multiple repetition ranges? Couldn’t you train exclusively light, or heavy, as long as it was to failure (or fatigue) and still enjoy […]

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Effective Hypertrophy on T-Nation

Just wanted to drop a quick message on the site to let you know my new T-nation article with JC Deen has been out for a week. If you haven’t had a chance to check it out, you can find it here. I am really happy with how this one turned out. JC and I […]

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Rapid changes in muscle size

In a previous post I wrote about the different time-course of neural and hypertrophic adaptations and how these contribute to the early changes in strength during training. What didn’t come across in that post is that while neural mechanisms may dominate, a single-bout of training activates hypertrophic signalling pathways, but it just takes more time for […]

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How bodybuilders train

It’s no secret that I’ve advocated for the use of mixed repetition ranges for the optimal development of strength and hypertrophy, contrary to the rather rigid fixed hypertrophy guidelines that abound. Unfortunately, while I’ve been able to make a case based on the scientific literature for why loading variation is ideal, my practical arguments have […]

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Dan Ogborn