Generating isolated contractions is key for muscle hypertrophy, while strength training focuses on moving weights as a system.

To get stronger, focus on progressively increasing the loads you move; for hypertrophy, aim for localized, intense muscle contractions, and moving weights in the 30% to 80% range of your one repetition maximum is the most beneficial for muscle hypertrophy and strength.

I focus on efficiency in my training, aiming to get maximum results from minimal effort.

Muscular endurance training focuses on the ability of muscles to generate force repeatedly over short periods, which is distinct from maximum power training.

Approximately 80% of resistance training should be below failure, with 20% at higher intensity to maximize benefits without causing damage.

Controlling the eccentric phase of an exercise is crucial for muscle growth, as it requires less nervous system stimulus and can lead to greater gains with less fatigue.

Pushing through fatigue during training helps neurons access more energy, converting it into ATP, which allows muscles to perform better and sustain effort longer.

Different types of endurance training, such as muscular endurance and long-duration efforts, engage distinct physiological mechanisms and energy utilization strategies.

High-intensity interval training (HIIT) can be categorized into anaerobic and aerobic endurance, each requiring different protocols and work-to-rest ratios.