Optimizing The 4-Day Split Workout: Sets, Volume, Frequency
Burn The Fat Blog
by Tom Venuto
4M ago
Since I released the 4-Day Classic Bodybuilding program earlier this week, the questions about 4-day split workouts have been pouring in hot and heavy… really good and important questions too. In this post, I’ll answer the biggest questions about training volume: How many total sets, how many sets for big versus small muscles, how do you track/count the sets, how many total days per week should you train, and how many days in a row should you train on a 4-day split to maximize muscle gains without overtraining?… Q: Tom, I have questions about your 4-day split. I’ve been lifting for 15 years ..read more
Visit website
The Best Technique For Building Better Thighs, Hips, And Glutes In Less Time (7 Superset Training Templates)
Burn The Fat Blog
by Tom Venuto
5M ago
Superset training is scientifically proven to build muscle and strength while helping you get your workouts finished faster. It’s one of the best techniques for time efficiency without compromising effectiveness. In fact, superset training raises your intensity a whole level, and if they’re used in a way so the total volume of the workout is maintained or increased, it’s possible to gain more muscle by supersetting, even though you spend less time in the gym. In addition, as physically challenging as supersets can be, many people consider them “fun,” or at least more engaging than slowe ..read more
Visit website
Double Split Training: How Lifting Twice A Day Can Build More Muscle
Burn The Fat Blog
by Tom Venuto
6M ago
Could hitting the gym twice a day boost your muscle growth, or is that only for pro bodybuilders with great genetics and unlimited time? Like most things in bodybuilding and fitness, the answer is, “It depends.” There are some huge advantages of double split training for advanced bodybuilders, and surprisingly, even for regular, busy men and women. Read on to learn about the pros and cons and whether this bodybuilding-inspired technique is right for you. What is Double Split Training? There are different types of double split or multi-session-a-day training systems, so let me start by defini ..read more
Visit website
The Best 4 Day Workout Split To Gain Muscle
Burn The Fat Blog
by Tom Venuto
6M ago
In a recent post, I talked about split routines for building muscle.  You’ve got a lot of choices! A 5 day split, 4 day workout split, 3 day and 2 day split are all good options. There are also options within options like doing a classic 3-day split or a 3 day push-pull-legs split.  All of these workout schedules can work well if you set them up properly. What you didn’t hear from me in my last blog post about split routines is: Which of these splits is the single best routine to gain muscle? There’s a reason I didn’t name one workout split as superior to all others. That is ..read more
Visit website
Is Training Each Muscle Only Once A Week A Bad Idea?
Burn The Fat Blog
by Tom Venuto
7M ago
One of the biggest debates in bodybuilding has been about whether a higher or lower training frequency is better. Early studies that compared training a muscle only once a week to twice a week seemed to suggest twice a week builds more muscle and that’s what most trainers heavily promoted. But more recent studies that were better designed have increased our understanding of this subject. We now know that if you manage your training volume right, you can achieve similar muscle gains regardless of whether you work each muscle once a week, twice a week or three times a week. Unfortunately, the i ..read more
Visit website
How Often Should You Train Each Muscle Per Week? What New Science Says
Burn The Fat Blog
by Tom Venuto
7M ago
How often should you train each muscle per week? Once a week? Twice a week? Somewhere in between? A sizeable body of research has emerged over the last decade suggested that training each muscle twice a week might be superior for both strength and muscle growth. For that reason, this has become the most common recommendation this day. But not so fast. You can gain muscle hitting each muscle less often than twice a week under one condition… Many of the older studies that compared training each muscle one versus two times per week failed to equalize the volume (number of weekly sets) between t ..read more
Visit website
Is Counting Weekly Sets The Best New Way To Gain Muscle? (What Science Says)
Burn The Fat Blog
by Tom Venuto
8M ago
For the last decade or so, one of the most researched and talked about subjects in the area of resistance training has been volume. Specifically, how much volume optimizes your muscle growth? A theme that has repeatedly come up in the research is that there’s a strong relationship between volume and your gains. But it appears that the volume and muscle growth relationship shows up in a U-shaped curve. More volume builds more muscle, but only up to a point Initially, when you add training volume (you do more sets and reps and exercises), you gain more muscle, but then as you keep doing more a ..read more
Visit website
How To Gain Muscle With Drop Sets: The Science Made Practical
Burn The Fat Blog
by Tom Venuto
1y ago
You’ve probably heard of drop sets before because they’ve been around a long time and drop sets are one of the most popular high intensity muscle building training methods. Drop sets were invented in 1947 by Henry Atkins. The charismatic Arnold Schwarzenegger helped make drop sets more popular in the 1970s. The terminator famously used drop sets on barbell curls to build some of the best biceps the bodybuilding world has ever seen. Today you see recreational lifters doing drop sets every day in every gym. Maybe you already do them too. Or maybe you’ve heard experts say that “drop sets are no ..read more
Visit website
What Are The Best 3 Days A Week Workout Schedules For Building Muscle?
Burn The Fat Blog
by Tom Venuto
1y ago
Lately, I’ve been receiving a lot of requests for new and different ways to set up a weekly weight training schedule with 4 workouts per week (that are not upper lower splits). The number of requests I’ve gotten for workout plans that take only 3 days per week has been on the rise as well. Since I covered 4 day workouts in a previous post, today I want to talk about 3 day workouts. In this post,  I’ll share 8 great ways you can set up a 3 days a week workout schedule. If you only want to train 3 days a week, but you still want to make serious muscle gains, this is exactly what you’ve bee ..read more
Visit website
How You Can Gain Muscle With Light Weights
Burn The Fat Blog
by Tom Venuto
1y ago
It’s possible that everything you thought you knew about how much weight you should lift and how many reps you should do to build muscle could be wrong. But if it is, it’s nothing to be upset about. For many people, the recent discovery that you can build as much muscle lifting light weights for high reps as you can lifting moderate weights or heavy weights is great news. Read on to learn why and how you can gain muscle with light weights. The Strength / Hypertrophy / Endurance Continuum There are some long-held and revered rules in the field of resistance training that are rarely chall ..read more
Visit website

Follow Burn The Fat Blog on FeedSpot

Continue with Google
Continue with Apple
OR