TRAINING ARTICLES
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Periodization Applied to Bodybuilding
Read more →The meaning of the term “periodization” is “a division into periods.”1 A Google search for “periodization” provides a mix of history-related books and books related to strength and conditioning for sports. In the context of training, periodization refers to dividing a longer training cycle into periods. Each period has/is specific objectives (to accomplish specific physiological adaptations); different but related structure and content of training; and sequenced in a specific way to enhance the end result of the training cycle. When competitive bodybuilders go through a bulking and then a cutting phase, that’s an example of periodization. Several training systems, such...
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How to Gain Strength Instantly with “Invisible” Squat and Deadlift Techniques
Read more →This article is a follow-up to a previous article about squat variations. What was your 1RM squat or 1RM deadlift the first time you maxed out? What is your 1RM squat or 1RM deadlift now? If you’ve lifted consistently for maybe a year or even several years, hopefully your current 1RMs are much higher than when you started out. There is no way to short-cut this long-term process. That’s not what the title of “instant strength” hints at. Gaining “instant” strength refers to the amount of load you’re lifting now, in a typical training session, and the amount of load...
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3 Ways to Grow with Eccentric Overload
Read more →Muscle responds to resistance training by enlarging its cross-sectional area—i.e., getting bigger. The mechanisms underlying the hypertrophy response are complex and not yet completely understood by science. However, the primary stimulus for increased muscle mass seems to be mechanical stress (tension) on the muscle. An important secondary factor for increased muscle mass seems to be metabolic factors.1 Mechanical factors centre on eccentric muscle actions.2 In technical terms, an eccentric muscle action is a muscle action where the muscle gains (increases) tension, while it is forced to lengthen. In other words, the external resistive force created by the weight is greater...
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High Rep Workouts
Read more →FUSION does calves and abs every training day. Our calf exercises are donkey calf raises, seated calf extensions, or leg press calf raises at 3 sets of 25 reps. We do abs most days at 3 sets of 15–20 reps. Choose a weight that allows you to get 12–25 reps. As soon as 15 reps comes easy, it’s time to raise the weight for set number two! After a couple of weeks on this program, you’ll find that you’re lifting the same weight for 15 reps as you were for 8 reps. It’s an unreal feeling! With this style of...
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How Improving Grip Strength Can Help You Increase Overall Muscle Mass
Read more →“My experience has shown me that taking the time and energy to directly stimulate the forearm musculature leads to increased ability to handle heavy weights in many exercises.” – Dr Ken Leistner, The Steel Tip1 Some lifters focus on grip training with grip strength as the end main goal. For example, some focus almost exclusively on closing the different versions of the Captains of Crush Grippers or on setting a new personal best using the Rolling Thunder. (For more information on Captains of Crush Grippers or Rolling Thunders see, for example, www.ironmind.com). Athletes, if they desire grip strength at all,...
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Power/Hypertrophy Training
Read more →Similar to Layne Norton’s infamous power/hypertrophy routine, FUSION BODYBUILDING® put a slight twist onto the amount of reps/sets as well as variations of exercises to maximize the individual’s gains while in the gym. As noted above, all the exercises are going to be based on the individual. Some people respond better to different exercises, so use what has worked best for you in the past, whether that’s subbing squats with Smith squats or hack squats to get the best shape/gains on your legs. What’s nice about this outline is that for an advanced lifter who will be in the gym...
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