Category Archives: the basics

Bodybuilding: How much should I rest between sets?

One of the most asked questions when it comes to lifting has always been: “How long should I rest between my sets?” Conventional bodybuilding wisdow, which is a special kind of stupidity you find in specialized muscle magazines, says that 1-1,5 minutes rest periods are optimal for hypertrophy training. Then, the ghost writer usually talks about […]

Why I Believe Western Periodization Works Best For Naturals

What is Western periodization? In brief, Western periodization is linear progression from high reps to low reps (peaking). Each week the lifter is adding weight to the bar while reducing the reps. Usually the first two or three weeks consists of 8-10 reps, and the lifter builds up to a heavy triple or double over […]

Bodybuilding Basics: Noob Gains Explained

What are “noob gains” ? The so-called noob gains represent 10-20 lbs of muscle gained during the first 6-12 months of serious training. Those are the easiest muscle fibers you will ever build and everything else comes at a much slower rate, if it ever comes at all. Think of the “noob gains” as breaking a […]