30 Seconds Summary

Muscle-Specific Hypertrophy: Biceps, Back and Lower Body

This was a great interview about exercise selection for maximum muscle hypertrophy. Ahmed Alshehhi and I discuss my favorite exercises for each body part, how to count training volume and more advanced biomechanical details that aren’t commonly discussed. If you’re interested in maximizing muscle gr…

Do you want bigger guns? Of course you do. Here’s the perfect exercise for bigger biceps. Bayesian curls Bayesian curls are a cable biceps curl performed facing away from the cable station. During the exercise, you bend forwards slightly as you flex your biceps to get a good full contraction. Then y…

I received some very good questions about a fundamental axiom underlying my Muscle-Specific Hypertrophy articles, namely that slow twitch fibers have a higher optimum volume for muscle growth than fast twitch fibers. Is that really true? Note to readers: If you already believe this to be true, you c…

Building a massive physique, unfortunately, requires a more measured approach than simply trying to heave as much weight as humanly possible. To know how to best train a muscle, you have to first understand its physical structure, specifically its biomechanics and fiber type composition. This inform…

In this interview, Bill Wong AKA Dr. Swole asked me what you need to know to train each muscle group optimally. We go into optimal training program design with a lot of practical tips in terms of setting rep targets, exercise technique and exercise selection.