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On High Rep Pull-Ups

August 12, 2011 By Gregor Winter

Chad Waterbury writes about his 5 month, high rep pull-ups experience. Take aways: Don’t be afraid to go to failure. While hypertrophy was greatest when he didn’t go to failure during the first months, the number of reps went up when he started to regularly go to failure. I think the lack of continued hypertrophy is simply […]

Filed Under: calisthenics, Chad Waterbury, hypertrophy, program, pull ups, strength

Top 10 Triceps Exercises for Mass and Strength

August 10, 2011 By Gregor Winter

Charles Poliquin posted an excerpt from his book “Winning the Arms Race — Volume I”, titled the Best Exercises and Tips for Building Large and Strong Triceps. Since he didn’t include videos in his post I dug up a clip for each exercise. 1. Convergent Bar Dips (a.k. a. V-Bar Dips). “Use as narrow a grip as […]

Filed Under: bodybuilding, exercises, hypertrophy, strength, triceps

Prilepin’s Table for Hypertrophy

July 24, 2011 By Gregor Winter

Scott Dixon wrote an article for T Nation titled “Prilepin’s Table for Hypertrophy” In it he takes Prilepin’s original chart and modifies it by including variables like rest periods and time under tension  (TUT) to account for optimal muscle gains. This is what Prilepin’s original table looks like. Percent Reps per Set Optimal # of Reps Total […]

Filed Under: articles, chart, hypertrophy, program, routine, table, workout

Just listened to The Paleo Solution – Episode 87

July 5, 2011 By Gregor Winter

The Paleo Solution – Episode 87 has a couple of interesting topics this week. Among them are[9:23] Unilateral Training[19:33] Skinniness, Paleo and Steroids[29:22] Explosive Lifting & Hypertrophy Greg Everett’s advice: Explosive movements recruit more motor units, but that does not equal more hypertrophy. You are tapping into high thresh units -> limit how many you are […]

Filed Under: hypertrophy, lifting, nutrition, podcasts, training, weightlifting

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