Important Training Links

[Oleo]

I've decided to compile links to various sites and articles that provide valuable insight into contemporary training and nutrition methodology. This is all considerably more involved than Diesel's bulking guide, but is all based in hard science, NOT on "it works for me" rhetoric. If you are really serious about gaining muscle mass in an optimal matter, then it would be wise of you to investigate these links and learn as much as you can.

I'll try to add to and update this every once in a while, if possible. Just post if a link doesn't work and I'll try to find it somewhere else. I hope this is helpful to people, and I hope it encourages a much more knowledgeable atmosphere about training on this board.


Training:

Hypertrophy Specific Training (HST) –Bryan Haycock
http://hypertrophy-specific.com/hst_index.html

Dual Factor Hypertrophy Training –Matt Reynolds
http://www.asylum-strength.com/dual.htm

Training Theory –Animal Mass (Matt Reynolds), AngelFace, and John Smith
http://www.superiormuscle.com/showthread/t-1479.html

Training Frequency –Bryan Haycock
http://www.thinkmuscle.com/articles/haycock/hst-02.htm

Mass Building Exercises -Big Daddy Shane
http://forum.bodybuilding.com/showthread.php?s=&threadid=138288


Nutrition:

Eating for Size –Bryan Haycock
http://www.hypertrophy-specific.com/HSreport/iss04/eat_size.html

Pre/Post Exercise Nutrition –Bryan Haycock
http://www.hypertrophy-specific.com/hsn_artcls_prepostnutri.html

The Baseline Diet, Part 1 –Lyle McDonald
http://www.thinkmuscle.com/articles/mcdonald/baseline-diet-01.htm

The Baseline Diet, Part 2 –Lyle McDonald
http://www.thinkmuscle.com/articles/mcdonald/baseline-diet-02.htm

Creatine, Studies and Info
http://www.fortifiediron.net/invision/index.php?showtopic=650

Recipes
http://www.fortifiediron.net/invision/index.php?showtopic=2001

Fitday
http://www.fitday.com/


Exercise Descriptions:

ExRx Exercise Directory
http://www.exrx.net/Lists/Directory.html

BSU Exercise Directory
http://www.bsu.edu/webapps/strengthlab/home.htm

Olympic Full Body Exercise Directory
http://strengthtraining.asimba.com/fitness_info/muscle_group68.html

Squat Theory and Execution –Arioch
http://www.asylum-strength.com/articles/squat.htm

The Bench Press –Arioch
http://www.asylum-strength.com/articles/bench.htm

The Deadlift –Arioch
http://www.asylum-strength.com/articles/deadlift.htm


Training/Nutrition Forums:

Avantlabs forum
http://www.avantlabs.com/main.php

HST forum (check out the FAQ section)
http://www.hypertrophy-specific.com/cgi-bin/ib3/ikonboard.cgi

Fortified Iron forum
http://www.fortifiediron.net/invision/index.php?act=idx

More to come...

-Oleo

 

[California Love]

this guide is superb.



Do u post on bb.com or avantlabs by any chance?

 

[Need-2-B-Pimpin]

Awesome guide, but what exactly is hypertrophy?

 

[California Love]

Originally posted by Need-2-B-Pimpin
Awesome guide, but what exactly is hypertrophy?

hypertrophy - an increase in muscle mass, primarily from the growth of a muscle cell, not an increase in the number of cells.

 

[victor von doom]

Mods do something useful and sticky this.

Sticky the "Newbie search" while you're at it too.

Thanks,

Dr. Doom

 

[AFK Protector]

Thanks for the links. Are these for training/working out in general or for pros?

 

[Oleo]

California Love, I browse those forums but rarely if ever post. I rarely post anywhere, actually. I've been on this forum for about a year now and I only have about 20-some posts. Good definition for hypertrophy, btw. Also, an increase in the number of muscle cells is called hyperplasia.

These links are, for the most part, universally applicable whether you're a hardgainer, a mesomorph, an endomorph, an average lifter, or a pro. In fact, these articles are far more useful to the average, non-pro, non-steroid lifter because of their base in hard science. Most of the training theory you get today is based on what worked for guys on steroids, not biological and physiological principles.

I'm glad you guys are digging this.

-Oleo