Training Science Articles by Coach Voris

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

• 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: The High-Intensity Training Revolution

  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

  Unlock maximum muscle gains with the 6-second lift and 6-second lower technique. Learn the optimal tempo and form for efficient, safe, and effective.

• 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: The Truth About Its Results

  Unlock the secrets of one set to failure training. Discover if it's effective for muscle growth, strength, and time-efficient workouts. Get expert NASM.

• 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

  Unlock your body's energy potential with mitochondrial biogenesis exercise. Learn science-backed strategies to boost cellular energy production.

• Beginner Periodization Training: A Simple Guide

  Unlock your fitness potential! Learn how periodization training for beginners can help you achieve consistent progress and avoid plateaus. Get started today!

• FMS Explained: Your Key to Better Movement

  Unlock peak performance with the Functional Movement Screen (FMS). Learn how this powerful tool identifies asymmetries and guides your training for better.

• Fast Twitch vs. Slow Twitch Muscle Fibers Explained

  Unlock your potential by understanding fast-twitch vs. slow-twitch muscle fibers. Learn how to train each type for optimal strength, power, and endurance.

• Creatine Monohydrate: Science-Backed Dosing for Peak Performance

  Maximize strength & muscle with creatine monohydrate. Discover science-based dosing strategies, loading phases, and maintenance for superior athletic.

• Unlock Peak Power: Master Force-Velocity Curve Training Now

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

• Lengthened Partials vs Full Range of Motion

  Do lengthened partials beat full range of motion for muscle growth? What the research shows, and how to use both in one program without guessing.

• Beat Heart Rate Drift: Boost Endurance & Performance Today

  Uncover the secrets behind heart rate drift in endurance exercise. Learn expert strategies for hydration, pacing, and training to optimize.

• 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

  Uncover the secrets of the ATP energy system. Learn how this crucial fuel source powers your strongest, fastest movements and optimize your training.

• Boost Growth Hormone Naturally: 7 Proven Exercises

  Which exercises actually raise growth hormone, how much it matters for muscle and fat loss, and the intensity and sleep habits that move the needle.

• Master the Squat: Biomechanics for Max Performance & Safety

  Unlock squat perfection! Discover the biomechanics, proper form, and variations to maximize strength, prevent injury, and optimize your workouts..

• Unlock Your Power: Menstrual Cycle Training for Peak Performance

  Maximize your fitness potential! Discover how to sync workouts with your menstrual cycle using our expert guide. Boost performance, improve recovery.

• Hypertrophy Explained: Unlock Muscle Growth & Build Strength

  Demystify muscle hypertrophy! Discover the science of how muscles grow, why it matters for strength, and expert training tips to maximize your gains.

• Adrenaline & Exercise: Boost Performance & Maximize Gains

  Unlock peak exercise performance by understanding how catecholamines like adrenaline fuel your workouts. Learn how intensity, training type.

• Unlock Explosive Power: Best Rate of Force Development Exercises

  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 vs supersets side by side: what each does to fatigue, hypertrophy and gym time, plus when a coach picks one over the other.

• EPOC Explained: Maximize Calorie Burn & Afterburn Effect

  Unlock the power of EPOC (Excess Post-exercise Oxygen Consumption) to maximize calorie burn long after your workout. Discover how the 'afterburn effect'.

• Glycogen Depletion: Maximize Performance & Recovery

  Unlock your peak athletic potential! Learn expert strategies for glycogen depletion and replenishment to boost endurance, strength, and recovery. Optimize.

• Boost Cycling Power & Endurance: Top Strength Program

  Unlock superior cycling performance with our expert-designed strength training program. Build explosive power, enhance endurance, and prevent injuries.

• Progressive Overload Explained: Unlock Muscle & Strength Gains

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

• Phosphocreatine System: Unlock Explosive Power & 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

  Unlock your ideal waist-to-hip ratio! Discover science-backed strategies for nutrition, cardio, and strength training. Optimize health, boost confidence.

• Caffeine: Unlock Peak Performance (Science-Backed Guide)

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

• Neuromuscular Adaptation: Unlock 70% More Strength Gains Today

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

• Satellite Cells: Unlock Max Muscle Growth & Repair Potential

  Boost muscle repair & growth! Discover how satellite cells are key to your gains. Learn to optimize them for ultimate hypertrophy. Start building muscle.

• EAAs vs. BCAAs: The Ultimate Muscle Fuel Showdown

  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

  Unlock peak endurance and optimize fat burning with the MAF Method's proven heart rate training. Learn to build a robust aerobic base and transform.

• 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

  Unlock peak athletic performance. Learn why diaphragmatic breathing optimizes oxygen intake & enhances core stability for immediate fitness gains. Start.

• Myokines: Exercise's Secret Weapon Against Chronic Inflammation

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

• IGF-1 & Exercise: Maximize Muscle Growth Science

  Uncover the science behind IGF-1 and exercise to unlock superior muscle growth. Learn proven resistance training techniques for optimal hypertrophy. Start.

• Unlock Explosive Power: Master Creatine Phosphate Training

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

• Unlock Runner's High: Boost Endorphins & Exercise Euphoria

  Experience true exercise euphoria! Discover the science-backed secrets to boosting endorphins naturally and achieving the ultimate runner's high. Start.

• Boost Performance: Visualization for Athletes' Peak Potential

  Unlock peak athletic performance and confidence. Discover powerful visualization techniques used by elite athletes to master skills and overcome.

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

  Unlock peak performance! Discover the most accurate maximum heart rate calculation methods to optimize your training zones. Stop guessing, start training.

• Boost Energy & Performance: Master Electron Transport Chain Basics

  Unlock peak athletic potential! Learn how the electron transport chain powers your performance and speed up recovery using expert fitness and nutrition.

• 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.

• Maximize Fat Burn: Unlock Your Optimal Exercise Zones Today

  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

  Unlock explosive power and peak performance. Discover how anaerobic glycolysis and strategic lactic acid training can transform your fitness. Get started.

• Calculate Your TDEE: Master Your Metabolism for Weight Goals

  Unlock your body's energy secrets! Calculate your accurate TDEE for effective fat loss, muscle gain, or maintenance. Optimize your nutrition strategy today.

• Glycolysis for Athletes: Unlock Explosive Power & Speed

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

• Master the Hip Hinge: Unlock Strength & Bulletproof Your Back

  Unlock explosive power & prevent back pain. This comprehensive guide reveals why the hip hinge is crucial for strength, athletic performance, and injury.

• Boost Endurance: Master Aerobic Oxidative System

  Unlock peak endurance & overcome fatigue! Discover science-backed strategies to optimize your aerobic oxidative system for superior performance. Start.

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

  Unlock the secrets to a perfect deadlift! Learn hip hinge mechanics, optimal bar path, and 5 common form fixes to protect your spine and add serious.

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

  Boost muscle growth and strength with our definitive Time Under Tension (TUT) guide. Discover science-backed strategies for hypertrophy & maximize.

• Unlock Peak Flexibility: Reciprocal Inhibition Explained

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

• Exercise for Stress Relief: Your Ultimate Guide to Calm

  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!

  Unlock proven strategies to fit effective workouts into your packed schedule. Boost fitness and energy with NASM-backed methods, even when time is tight.

• 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

  Are you unknowingly overtraining? Discover 7 crucial signs of overtraining and unlock science-backed recovery strategies to optimize your performance.

• TRX Suspension Training: Unlock 7 Core-Crushing Workouts Today

  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: Maximize Strength & Muscle

  Unsure which to choose? Discover whether free weights or machines unlock *your* greatest strength and muscle gains. Get NASM-certified insights.

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

  Unlock explosive power & jump higher! This NASM-backed guide reveals strategies for a quantifiable vertical leap, covering mobility, strength.