Health & Fitness Blog — Workout Tips

4-5x A Week For Max Muscle Growth - 1st Detachment

4-5x A Week For Max Muscle Growth

Written by Justin Harris and Team 1D   I'd probably prefer you dropped down to 5x a week of training, but that's my personal preference. I just have found that 4-5x a week of training is where people make the most optimal size gains.  I understand that people enjoy training sometimes too much to only go 4x a week, so that's why I say 4-5, but if I really analyze who's grown the most over all the years, it's the people going very hard 4x a week. 5x a week on occasion, but I really haven't seen the improvement with people...

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Everything You Need To Know About the Progressive Overload Principle - 1st Detachment

Everything You Need To Know About the Progressive Overload Principle

Written by Justin Harris and Team 1D   What is progressive overload training? Everyone seems to be focusing on progressive overload training these days -which is great because of all the metrics used to gauge potential muscle growth; an increase in strength is about as direct of a correlation as you'll get.  Progressive overload is a principle in strength training that refers to gradually increasing the resistance or weight being lifted over time instead of the same weight. The idea is that by consistently challenging the muscles with more weight, they will adapt and become stronger. You have to consider how...

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My Opinion On The Classic Bro Split Workout Routine - By Justin Harris - 1st Detachment

My Opinion On The Classic Bro Split Workout Routine - By Justin Harris

Written by Justin Harris and Team 1D   What is the bro split routine? By definition, the bro split workout routine is a weightlifting program that involves working out different muscle groups on different days of the week. The term "bro split" comes from the fact that this type of workout is often associated with "gym bros" who frequent most public gyms. You know the ones. The bro split typically involves working out one or two muscle groups per day, with a typical weekly (7-day) routine looking something like this: Monday: Chest Tuesday: Back Wednesday: Rest Thursday: Shoulders Friday: Arms Saturday:...

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