Chapter 1
The legendary origin of strength
Chapter 2
The subtle math of micro-loading
Chapter 3
Upgrading without adding weight
Chapter 4
The recovery paradox and the plateau
Ch 4 · The recovery paradox and the plateau
coach Lifelong Strength Training
Just a little bit more! (a little bit more!) We are lifting it slow! (lifting it slow!) Like Milo and his bull, watch your power grow! (watch it grow!)
coach Progressive overload breaks your body down unless deep sleep and rest days release human growth hormone to rebuild torn muscles.
coach Hydration and protein supply the necessary fuel to power your muscle adaptation engine
Fun Fact
Sleep debt: Missing just two hours of sleep can reduce your body's physical reaction time and decrease muscle endurance by up to 15% the next day.
Glossary
supercompensation (noun)
The post-training period during which a trained function has a higher performance capacity than prior to training. Endocrinologist Hans Selye mapped this physiological rebound in his 1950s General Adaptation Syndrome model.
The post-training period during which a trained function has a higher performance capacity than prior to training. Endocrinologist Hans Selye mapped this physiological rebound in his 1950s General Adaptation Syndrome model.
Quiz
During which state does the human body release the highest amount of growth hormone to repair tissues?
Quiz
What is the physiological consequence of training the same muscle group hard two days in a row without rest?
Quiz
Which macronutrient provides the essential amino acids used as building blocks for muscle repair?
Quiz
What is the fitness term for a frustrating period where your physical progress completely stalls despite hard work?