Up until recently, the scientific consensus was trending towards the idea that a full range of motion is better than a partial range of motion for muscle growth.
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When it comes to your muscles performing optimally, its heat is often an underrated component.
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When it comes to maximizing muscle growth, it’s far from uncommon to hear that time under tension is an important component.
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One of the more popular gym goals folks have is to increase their arm size.
Training the biceps is undoubtedly an important component of this.
However, it should be noted the triceps are roughly 2.5 times larger than the biceps.
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I recently came across some research exploring if heavy and light loads produce different regional muscle growth.
Put differently, could heavy and light loads result in different growth on parts of a muscle?
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Strength before size?
Could aiming to increase your strength first, defined as increasing your one-repetition maximum on an exercise, help you build more muscle with that exercise later?
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In this article, we’ll explore if alternating rep ranges in your training program could improve muscle growth compared to using only one rep range.
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As discussed in previous articles, two meta-analyses indicate light loads can produce similar muscle growth to heavier loads, when reps are performed to or close to failure (the point at which no more repetitions can be performed) (one, two).
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Regularly maxing out, so performing a one-rep max lift, isn’t completely uncommon, especially in the strength world.
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