Training Science Articles by Coach Voris

The science behind why workouts work — energy systems, periodization, hypertrophy, strength curves, and applied exercise physiology.

• How Many Sets Per Muscle Per Week Do You Need?

  Research points to roughly 10 to 20 hard sets per muscle per week for growth. How to count them honestly, and how to find your own number without burning out.

• 60 Seconds Under Tension for Hypertrophy

  How 60 seconds of time under tension per set drives muscle growth, plus the tempo and load choices that make it work in a real workout.

• Arthur Jones HIT: High-Intensity Training

  Discover Arthur Jones' High-Intensity Training (HIT) principles. Learn how less can be more with this effective, evidence-based approach to building.

• Master the 6-Second Lift & Lower Technique for Muscle Growth

  How the 6-second lift and 6-second lower tempo works, what it does for muscle growth, and the form rules that keep it safe.

• Occam Protocol: Tim Ferriss Review & Effectiveness

  Explore Tim Ferriss's Occam Protocol: a minimalist strength training approach. Review effectiveness, benefits, and how it compares to traditional methods.

• One Set to Failure: Does It Build as Much Muscle?

  One hard set builds real muscle, but not for everyone or forever. What the research shows, who it works best for, and how to know when to add sets.

• Master the 80/20 Polarized Training Method

  Master the 80/20 polarized training method for peak endurance performance. Learn how to structure your workouts, understand intensity zones, and reap.

• Boost Energy: The Science of Mitochondrial Biogenesis Exercise

  Mitochondrial biogenesis explained: how exercise builds new mitochondria and improves cellular energy production.

• Beginner Periodization Training: A Simple Guide

  Periodization for beginners explained: how planned training phases produce steady progress and fewer plateaus.

• FMS Explained: Your Key to Better Movement

  The Functional Movement Screen (FMS) explained: what it tests, what the scores mean, and how results guide training.

• Fast Twitch vs. Slow Twitch Muscle Fibers Explained

  Fast-twitch vs. slow-twitch muscle fibers: how each produces force, and how to train both for strength, power, and endurance.

• Creatine Monohydrate: Science-Backed Dosing for Peak Performance

  Creatine monohydrate dosing based on the research: loading, maintenance, and what the strength evidence actually shows.

• The Force-Velocity Curve: How to Train Across It

  Boost your athletic performance significantly. Discover how applying force-velocity curve training can optimize your power, strength, and speed.

• Lengthened Partials vs Full Range: What Grows More

  Partials in the stretched position may beat full reps for growth on some lifts. Which exercises to use them on, how to load them, and where full range still wins.

• Beat Heart Rate Drift: Boost Endurance & Performance Today

  Why heart rate drifts upward during long exercise, and the hydration, pacing, and training strategies that manage it.

• Exercise Progressions and Regressions: Simple Guide

  How to scale any exercise up or down so it fits your level today, using the progression ladder coaches use for squats, pushes, pulls and hinges.

• ATP Energy System: Fuel Explosive Power for Peak Performance

  The ATP energy system explained plainly: how your body fuels its strongest, fastest movements, and what that means for training.

• Growth Hormone: 7 Exercises That Raise It Naturally

  Growth hormone responds to specific training variables, not supplements. 7 exercises and the set, rep, and rest structure that trigger the biggest natural release.

• Master the Squat: Biomechanics for Max Performance & Safety

  Squat biomechanics explained: stance, depth, and joint mechanics, plus variations for strength and injury prevention.

• Menstrual Cycle Training: Adjusting Workouts Across the Cycle

  How to adjust training across the menstrual cycle: what the research says about performance, recovery, and symptoms in each phase.

• How Muscles Grow: Hypertrophy Explained

  Hypertrophy explained: the science of how muscles grow, why it matters for strength, and the training variables involved.

• Adrenaline and Exercise: How Catecholamines Affect Performance

  How catecholamines like adrenaline respond to exercise intensity and training type, and what that means for performance.

• Rate of Force Development: Exercises That Build Explosive Power

  Master Rate of Force Development (RFD) with expert-backed exercises. Quickly generate force, boost athletic performance, and gain an edge in any sport.

• Drop Sets vs Supersets: Which Builds More Muscle?

  Drop sets chase fatigue, supersets buy time. A NASM-CPT breaks down what each one actually adds, when to use them, and how to program both without stalling.

• EPOC Explained: The Afterburn Effect and Calorie Burn After Exercise

  EPOC explained: how much the afterburn effect really contributes to calorie burn, and which workouts produce the most of it.

• Glycogen Depletion: What It Does to Performance and Recovery

  How glycogen depletion and refuelling affect endurance, strength, and recovery — and the strategies around training low and high.

• Boost Cycling Power & Endurance: Top Strength Program

  A strength training program for cyclists: the lifts that build power, support endurance, and reduce injury risk.

• Progressive Overload, Explained Simply

  Curious how to build muscle faster? Master progressive overload with this simple guide to consistent gains, breaking plateaus, and maximizing.

• The Phosphocreatine System: Energy for Explosive Power and Speed

  Boost explosive power and athletic performance! Learn how the phosphocreatine system fuels high-intensity activities like sprints and heavy lifts..

• Optimal Waist-to-Hip Ratio: Your Guide to Health & Fitness

  Waist-to-hip ratio explained: how to measure yours, what the ranges mean for health, and how training and nutrition affect it.

• Caffeine and Exercise Performance: What the Science Says

  Boost your workouts and shatter limits! Discover science-backed strategies for maximizing exercise performance with caffeine. Optimize your training today.

• Neuromuscular Adaptation: Why Early Strength Gains Are Neural

  Boost your training! Discover how neuromuscular adaptation supercharges strength, power, and muscle coordination without just building bulk. Master.

• Satellite Cells: Their Role in Muscle Growth and Repair

  How satellite cells drive muscle repair and growth, and the training and nutrition factors that support them.

• EAAs vs. BCAAs: Which Amino Acids Actually Matter?

  Uncover the truth: EAAs or BCAAs? Learn which amino acids are truly essential for maximum muscle growth, optimal recovery, and peak fitness performance.

• MAF Heart Rate Training: Boost Endurance & Burn Fat Fast

  The MAF Method explained: how low-intensity heart rate training builds an aerobic base, and how to find your MAF number.

• Core Stability vs Core Strength: What to Train

  Uncover the vital differences between core stability and core strength, and how to train each for better performance and injury prevention.

• Diaphragmatic Breathing: Boost Performance & Core Stability

  Why diaphragmatic breathing improves oxygen intake and core stability, and how to practise it in training.

• Myokines: How Exercise Signals Fight Chronic Inflammation

  Uncover how myokines, released during exercise, combat chronic inflammation and supercharge your health. Discover optimal training strategies for maximum.

• IGF-1 and Exercise: Its Role in Muscle Growth

  The science of IGF-1 and exercise: how resistance training affects it, and what it does for muscle growth.

• Creatine Phosphate System: Fuel for Explosive Power

  Boost your athletic performance! Discover science-backed creatine phosphate system training for explosive power, faster sprints, and stronger lifts.

• The Runner's High: Endorphins and Exercise Euphoria, Explained

  The science of the runner's high: how exercise changes endorphins and endocannabinoids, and what actually produces the effect.

• Boost Performance: Visualization for Athletes' Peak Potential

  Visualization techniques used by athletes: how mental rehearsal works, and how to practise it for skills and confidence.

• Calculate Your Max Heart Rate: Top 5 Accurate Methods Revealed

  Five methods for calculating maximum heart rate, how accurate each one is, and how to set training zones from the result.

• Boost Energy & Performance: Master Electron Transport Chain Basics

  The electron transport chain explained for athletes: where aerobic energy is made, and why it matters for endurance and recovery.

• Heart Rate Recovery Test: Boost Your Fitness & Longevity

  Uncover your cardiovascular health with a simple Heart Rate Recovery (HRR) test. Learn how a faster recovery improves fitness and extends longevity.

• Fat Oxidation During Exercise: The Zones Where Fat Is the Main Fuel

  Boost weight loss & endurance by optimizing fat oxidation during exercise. Discover the science behind heart rate zones for maximum fat burning..

• Boost Power: Master Anaerobic Glycolysis & Lactic Acid Training

  How anaerobic glycolysis and lactate production affect hard efforts, and how to train the system with intervals.

• Calculate Your TDEE: Master Your Metabolism for Weight Goals

  TDEE explained: how to calculate your total daily energy expenditure and use it for fat loss, gain, or maintenance.

• Glycolysis for Athletes: How Your Body Makes Fast Energy

  Boost your athletic performance! Discover how glycolysis fuels high-intensity efforts and learn science-backed strategies to optimize energy & dominate.

• The Hip Hinge: Why It Matters for Strength and a Healthy Back

  Why the hip hinge matters for strength and back health, how to learn the pattern, and the errors that cause pain.

• Boost Endurance: Master Aerobic Oxidative System

  How the aerobic oxidative system produces energy, and the training strategies that improve endurance and delay fatigue.

• Deadlift Biomechanics: Master Form, Prevent Injury & Lift More

  Deadlift biomechanics: hip hinge mechanics, bar path, and five common form fixes that protect your spine.

• Time Under Tension: Build More Muscle FASTER (Science-Backed TUT Guide

  Time under tension (TUT) explained: tempos, set structures, and what the research says about TUT for muscle growth.

• Reciprocal Inhibition: The Stretching Science, Explained

  Boost flexibility & power with science-backed reciprocal inhibition stretching! Discover how this NASM-approved technique optimizes athletic performance.

• Exercise for Stress Relief: How Training Lowers Stress

  Feeling overwhelmed? Discover how exercise powerfully beats stress, boosts mood, and improves mental well-being. Our NASM-backed guide reveals proven.

• Busy Schedule? Master Your Workouts in Just 30 Mins, Daily!

  NASM-backed strategies for fitting effective workouts into a packed schedule, including 30-minute session structures.

• Master Pull-Ups: Build Strength & Increase Reps Fast

  Struggling with pull-ups? Discover NASM-certified strategies to rapidly build strength and dramatically increase your reps. Transform your upper body.

• Overtraining Signs: Spot Early & Recover Like a Pro

  Seven signs of overtraining and the recovery strategies that address them, based on the sports science literature.

• TRX Suspension Training: A 7-Exercise Core Routine

  Transform your body with our TRX Suspension Training routine. Build unparalleled core strength, boost functional fitness, and burn fat. Get started.

• Free Weights vs. Machines: Strength and Muscle Compared

  Free weights or machines for strength and muscle? A NASM-based comparison of stability demands, loading, and who benefits from each.

• Boost Your Vertical Jump 30%: NASM Power Training Guide

  A NASM-backed guide to jumping higher: the mobility, strength, and power work behind a measurable vertical leap.