Weight Training Quotes

“In order to make a muscle hypertrophy (grow) we also know that time under tension (TUT) is important. Many muscle magazines will talk about TUT and how it helps muscles grow but what they don’t realize is that TUT works differently in a steroid-using lifter and a normal lifter. Lots of light weight and tension (high rep sets that last long) work well for a steroid user but not for a normal lifter. In order for a normal lifter to benefit from TUT they must first increase strength so that they can lift more (which will increase force) and therefore grow. Natural lifters can also increase TUT by spending more time in the eccentric part of the lift.”
― Alexx Leyva, Weight Training: Muscle by Science: Your Simple Guide to Building a Muscular and Powerful Body

“We need greater amounts of force in order to convince our bodies to recruit the big, powerful, type 2 muscle fibers. In order to increase force we can manipulate two factors, either mass (the amount of weight you are lifting) or acceleration (how fast you are lifting that weight). We also know that the bigger muscle groups can produce more force by working together than in isolation.”
― Alexx Leyva, Weight Training: Muscle by Science: Your Simple Guide to Building a Muscular and Powerful Body

“Weekly Layout Monday- Legs (Quad Dominant) and Calves A.1- Squat  6 sets total 7,5,3,7,5,3 B.1- Leg press 3-4 sets of 10 C.1- Leg Extension 3-4 sets of 10-15 C.2- Standing Calf Raise 3-4 sets of 15-20       Tuesday- Chest/Shoulder A.1- Dumbbell Bench Press 6 sets total 7,5,3,7,5,3 A.2- Leaning Lateral Raise 4 sets of 10-12 B.1- Incline Bench Press 6 sets total 7,5,3,7,5,3 B.2- Upright Rows 3 sets of 15-20 C.1- Machine Flies 3 sets of 8-10   Thursday- Back/Hamstrings A.1- Deadlift 6 sets total 7,5,3,7,5,3 A.2- Bent Over Row 3 sets of 8-10 B.1- Wide grip Pull-ups 3 sets of 10+ B.2- Cable Row 3 sets of 10-12 C.1- Leg Curl 3 sets of 6-8     Friday or Saturday- Arms    A.1- Dips with weight 6 sets total 7,5,3,7,5,3 A.2- EZ- Bar Curl 6 sets total 7,5,3,7,5,3 B.1- Hammer Curl 3 Sets of 6-8 B.2- Reverse Curl 3 Sets of 6-8 C.1- Close Grip Bench Press 3 Sets of 10-12 C.2- Skull Crushers 3 Sets of 10-12 CONCLUSION”
― Alexx Leyva, Weight Training: Muscle by Science: Your Simple Guide to Building a Muscular and Powerful Body