A University of Montréal, London, and Harvard alum, Dr. Juneau is a former trainer for the Canadian Forces with a PhD in Public Health/Epidemiology.
In this guide, you’ll find out how to progress your training for size along the key variables of load, volume, frequency, and exercise selection. Preface: I’m honoured to publish this article as part 1 of a 3-part series on progression for hypertrophy with Dr. Mike Israetel. I have
You start lifting weights. A few months later, you’ve gained a fair bit of muscle. You lift heavier weights, and you do more sets. Your workouts start to beat up your body. So, you need more time to recover between workouts than you used to. This is where easy
This short guide explains why you need to recover with easy workouts after a few months of training when you lift heavier weights and you do more sets. Think back when you first started to lift weights: You wanted to build muscle. You started lifting. You got stronger every time
Build muscle faster with this tip from the first US male powerlifter to win gold at the World Games: Reps in Reserve. There are many ways to apply reps in reserve, and the specifics can get quite complex. To simplify, Dr. Muscle now automates all of this for you. If
Mike Tuchscherer is somewhat of a legend in powerlifting circles. In 2009, he became the first male in USA Powerlifting history to win a gold medal at the World Games. He’s also won 2 bronze and 3 silver medals, setting (drug-tested) squat and deadlift world records multiple times. He
Last month, I wrote a review for Greg Nuckols titled Training for Hypertrophy: The Case Against Muscle Damage. Today, I’d like to update and expand on that review. I’ll add a bit of evidence in favour of the “muscle damage” theory of muscle hypertrophy, to provide a more
We’ve just updated Dr. Muscle to let you choose your rep range, and focus on: * Building muscle and strength (5-12 reps) * A mix of building muscle and burning fat (8-15 reps) * Fat-burning mode (12-20) * Custom (any range between 5 and 30 reps) Quick reminder: Low reps are better at
Back in 2001, I was reading my first book on building muscle (Delavier’s Strength Training Anatomy), looking for the best reps range to build muscle. At the time, most coaches agreed there was a “hypertrophy range”. Usually 8-12 reps, but sometimes 6-12 reps. Even textbooks relayed the idea. But
This week, I was PUMPED to contribute this article to Greg Nuckols’ awesome site (I’ve been amazed by Greg’s work over the years): Training for Hypertrophy: The Case Against Muscle Damage In this piece, I review the evidence on muscle damage. Does it really cause hypertrophy? I was
Prestes et al. (2017) found that you could build muscle just as fast with 1 rest-pause set than you would with 3 normal sets. And now, it's easier than ever to use rest-pause. Our new update automates rest-pause fully, and our app now guides you step by step