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.
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
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
A practical, science-based guide to building muscle faster with rest-pause sets, a technique used by the only bodybuilder to ever beat Arnold Schwarzenegger at the Mr. Olympia
In a systematic review, McCrary et al. (2015) found “strong research-based evidence” that “warm-ups enhance power and strength performance.” So, you should warm up before each set with light weights. And now, Dr. Muscle tells you exactly how.
We’ve just released warm-up sets! In a systematic review, McCrary et al. (2015) found “strong research-based evidence” that “warm-ups enhance power and strength performance.” In a meta-analysis, Fradkin et al. (2010) found that “Warm-up was shown to improve performance in 79% of the criterions
I was on the Sigma Nutrition podcast with Danny Lennon (truly one of my favourites podcasts). We discussed effective reps and strategies for hypertrophy. As always, Danny asked great questions. He surprised me a bit, and we jumped into the juicy stuff right away. Highly recommended if you’re into
Steve Hall of Revive Stronger just published a new podcast with me. Steve is a class act, and it was a pleasure to be on to discuss the science of effective reps and rest-pause sets: The Science of Effective Reps and Rest-pause Sets I wrote about the science
Let me tell you a story: In 2008, I got an email one night. It read: “Hi Carl. I’ve done a lot of research and I’d like you to be my trainer. I’m 44 and I’m obese (252 lbs). I can’t live like that anymore.
Are all repetitions (reps) created equal for muscle hypertrophy? Or are some reps more effective than others at building muscle? I’ve been thinking about this concept of “effective reps” for some time, and I’m delighted to announce that Alan Aragon just published my first paper on the topic.