Home / Training


One Intra-Set Change


Q: I love 4X because it’s 10 reps per set, so I get the “hypertrophic tension time” of more than 40 seconds. My workout partner likes DP 4X better, adding weight each set as the reps decrease—12, 10, eight, six—but ...

Read More »

In for Out, Out for In

The “in-for-out, out-for-in” rule for biceps is that an inward grip, as you’d use on close-grip curls or concentration curls, emphasizes the outer head—which is the “peak” head. An outer grip, as you’d use on wide-grip curls or wide preacher ...

Read More »