Training volume is a crucial factor to consider when it comes to muscle gain. There is compelling evidence that training volume is a primary driver of hypertrophy. A dose-response relationship between volume and muscle gain – at least to a degree – has been widely reported in the scientific literature.
That said, pinpointing how much training volume you should do isn’t that simple. Even leading researchers argue about how much volume is necessary. This debate increased after one study published in the Strength and Conditioning Journal found that more volume – as high as 45 sets per muscle per week – might be best. Another study, however, found that results begin to diminish beyond 10 sets per muscle per week.
So how much volume do you really need in order to maximize muscle growth? That’s exactly what we’ll explain in this video.
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References:
1. Schoenfeld BJ, Grgic J.Evidence-Based Guidelines for Resistance Training Volume to Maximize Muscle Hypertrophy J Strength Cond Res 2018, 40(4): 107-112
2. Schoenfeld BJ, Ogborb D, Kreiger JW, Dose-response relationship between weekly resistance training volume and increases in muscle mass: A systematic review and meta-analysis J Sports Sci 2017, 35 (11):173-1082
3. Barbalho M et al. Evidence for an Upper Threshold for Resistance Training Volume in Trained Women Med Sci Sports Exerc. 2019,51(3): 515-522
4. Fisher J, Steele J, Bruce-Low S, and Smith D. Evidence-based resistance training recommendations. Med Sportiva 15: 147– 162, 2011.
5. Fry AC and Kraemer WJ. Resistance exercise overtraining and overreaching. Neuroendocrine responses. Sports Med 23: 106–129, 1997.
6. Haun CT et al., Effects of Graded Whey Supplementation During Extreme-Volume Resistance Training Front. Nutr. 2018,
Putting The Right Face Forward: Beauty Tips
Beauty is a lot more that just fixing your hair or swiping some makeup on your face. It is truly an art form. It has so many techniques and products that require a keen eye, precisions and a sharp attention to detail. Do you have what it takes? Regardless of your answer, here are some tips to help you.
While the skin on your face is relatively delicate, the skin all over your body is considerably thicker. Nonetheless, it benefits greatly from exfoliation. Use a body brush with natural bristles to brush your entire body before you enter the bath or shower. This sloughs off dead skin and also increases your circulation.
Use a face mask at least once a week. Depending on which one you choose, this will help remove impurities from your face. A mud or clay mask is best for removing impurities. You will see results immediately. Once you find a mask you like, you should stick with it.
To keep feet looking beautiful, especially during the warmer, dryer summer months, try applying Vaseline to them every day. It will keep them smooth and soft. Then go get yourself a pedicure and a pair of brand new sassy sandals, and you’ll have the best looking feet of the season.
All the eyeliner and eyeshadow in the world will not do any good for your looks if your peepers are red and bloodshot. Always carry eye drops with you. They can be used to perk up your eyes if they get red and tired from starring at a computer screen for too long, are are overexposed to the sun.
Instead of applying false eyelashes that may fall off sometime during the day, use an eyelash curler. An eyelash curler will curl your lashes upwards and away from the eye, making your eyes appear bigger. Make sure you use the curler before applying mascara, or you’ll have to reapply it.
To make close set eyes appear further apart, apply your eye makeup so it is heaver on the outer edges of your eyes. Use light eyeshadow on the inner half of your eyes and darker shadow on the outer half, blending the two together seamlessly in the middle. Then, to finish off the look, apply your eyeliner and mascara so that it is heavier at the outer corner. This will give the illusion that your eyes are set further apart.
To prevent buildup on your hair, use a clarifying shampoo once a week. Over time, residue from styling products and conditioner can build up on your hair, leaving it dull and lifeless. Using a clarifying shampoo at least once a week can remove this buildup, leaving your hair shiny, bouncy and full of life.
Eat more tomatoes as part of your beauty routine. Tomatoes have many health benefits, and special benefits for beauty. Studies have shown that people who have a diet high in tomatoes, also have less wrinkles. They also are less susceptible to sunburn than people who have no tomato in their diet.
Use hydrogen peroxide to cure yellowed nails. Nothing is beautiful about yellowing nails. To fix this problem, soak cotton in peroxide and then wipe each nail for several strokes. Let it sit on your nails for a few minutes. Rinse your nails, and admire the lack of yellow coloring.
People who have fair skin and hair need a little extra tinting to bring out definition. The best is to use eyebrow tinting, this will bring out the color of your eyebrows as well as add an extra pop to your eyes. Sometimes the subtle little things can make the most difference.
Wash your makeup brushes frequently. Fill up the sink in your bathroom and wash them in warm water with baby soap. Rinse thoroughly and allow to air dry. This keeps makeup from building up in the bristles, while also getting rid of acne-causing bacteria.
A little beauty advice from leading makeup artists to look rested even when you aren’t is to avoid piling on the foundation. Try using a tinted moisturizer instead and then apply a beige eye pencil, this will counteract the redness around the eyes and leave you looking refreshed and ready for the day.
Smooth lotion over hair to reduce the static. If you find yourself out with nothing to use, grab the hand lotion you keep in your purse. Take a little bit and rub the palm of your hands together slightly, then run through your hair. This is a quick and easy fix.
When looking at beauty products, you should always be sure to check out as many reviews as possible. Sometimes it is not worth it to spend a lot for a product when you can purchase the same type of product for much less. Other times it is essential that you spend the extra money to get the right product.
You’ve heard it’s important to exfoliate, but you don’t need to spend a lot of money on expensive loofah bath mitts or scrubs. Any drugstore, grocery store, or dollar store sells inexpensive kitchen sponge/scrubbers (where the rough side is green and the sponge side is yellow). These sponges work great for body exfoliation – but please don’t use the green side on your face.
When you are trying to improve the quality of your skin, one point that you can never overlook in your routine is a good exfoliation. You should do this at least twice a week and you should have a separate product for your face and your body. These will help to make your skin look younger.
Baby powder is a great beauty product. You can use it in place of your usual powder, if you should lose it and are in a tight spot. You can also use it to absorb oil in your hair. Just put a little in your brush and comb through. Style as usual.
Now you see that beauty is a lot more than haphazardly applying products to yourself. It takes skill and an eye for pleasant aesthetics. You don’t want to look slovenly, so why not take some time to learn how to do it right? The above tips should have given you some pointers on how to do that.
