This live presentation and associated materials, presented by Michael C. Zourdos, Ph.D., CSCS, explores the concept of volume cycling for muscle growth. The core idea involves alternating periods of high and low training volume for specific muscle groups, rather than attempting high volume for all muscle groups simultaneously. While acknowledging a lack of direct research specifically on volume cycling, the material reviews indirect evidence from studies exploring very high training volumes and discusses practical considerations for implementing this strategy, including examples of how to structure training splits and manage the demands of increased volume. Ultimately, the presentation suggests volume cycling as a logical form of periodisation for hypertrophy.

This comprehensive guide, "Counting Macros," introduces the principles of macronutrient tracking for various health and fitness goals. It explains what macronutrients are (protein, carbohydrates, and fats) and why counting them is beneficial for body composition, performance, and overall well-being. The guide provides practical advice on how to set personalised macro targets by understanding Total Daily Energy Expenditure (TDEE). Furthermore, it offers detailed instructions on finding and accurately logging macronutrients, covering the use of nutrition labels, online databases, and apps like MacroFactor, alongside tips for measuring food using scales and measuring tools, and addressing common challenges faced during the tracking process.

Pull-ups are difficult primarily because the upper body muscles have to lift the significantly larger mass of the lower body against gravity. This resource explains why this fundamental bodyweight exercise is challenging and offers five specific techniques to improve strict pull-up performance. These methods include building grip strength and shoulder mobility through dead hangs, activating the scapula, utilizing holds and slow negatives, using resistance bands for assistance, and practicing segmented (partial) pull-ups to target weak points. The guidance emphasises proper form with a double overhand grip and a focus on controlled movements to increase strength and efficiency.