Evidence-based strength training

The process commonly referred to as ‘toning’ is actually a combination of losing body fat and muscle hypertrophy (growth). As stated above, this hypertrophy process is quite slow and will absolutely NOT sneak up on you overnight.

The most advanced strength athletes in the world can make the most simplistic programming an efficient training stimulus. Workouts do not need to be increasingly complex to account for an increase in experience level. In fact, training at a close proximity to failure (or training with a high degree of effort) should be the priority for any experience level - and true proximity to failure will make excessive volume nearly impossible. Instead of asking yourself, “how much can I get done in this workout?” try asking yourself, “How much can I get out of this next set?”

If it was simply more effective to train more and more, it would be in our best interest to push our clients to do so. However, it is important to remember that adaptation and growth occur on our rest days - NOT while we’re training. To ensure that you’re being as efficient as possible, follow these simple steps:

1) Make sure you are performing exercises correctly by filming form checks and posting them in the Facebook group, “Team EP Inner Circle”
2) Execute your primary lifts with a high degree of effort (close to failure) and adequate rest (at least 3 minutes) to expose your body to an effective stimulus.
3) Be sure to sleep adequately, stick to sound nutritional habits and hit protein goals, and employ regular REST days!