30 Seconds Summary

Programming for mass and strength

A new meta-analysis by Murphy & Koehler (2021) finds cutting reduces muscle growth but not strength development compared to bulking. This is in line with my experience. Almost all of my clients keep gaining strength while cutting and it’s often hard to see purely based on their strength data if th…

Try these 3 commonly neglected movements to address weak links, improve muscle mass, and enhance resiliency.

Ok, we admit it. We coined that term, pun intended. Scientists use phrases like ‘menstrual phase based strength training programming’. Menstrual periodization is more concise and, well, interesting. More importantly, there’s hard science behind this concept. Women can gain more strength and muscle b…

In this podcast, Jeff from The Mind Muscle Connection podcast and I discuss many topics related to strength training, including injury management, maintaining muscle mass, the drawbacks of constantly cutting, the muscular potential of women, the differences between training as a novice and as an adv…

Since my article on the natural muscular potential of women went viral with over twenty thousand shares on Facebook alone, my inbox has been flooded with the question ‘How should women train and diet?’ Here’s the answer. But first, to put many of the differences between men and women in context, it…