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Known to friends, family, and those on the triathlon circuit as “The Quad Father,” meet Nick Tierney; a 46-year-old athlete from Delaware, OH. Tierney is no stranger to overcoming challenges both on and off the course. And despite a hectic home life with a loving wife and four kids, he’s never...

Home Gyms Beat Commercial Gyms Stop depending on a commercial gym. Here's why you need to build a simple home gym and how to do it. Build a quality home gym and you’ll never go back to a commercial gym. Not just because it’s more practical, but because you’ll get even BETTER results. The...

It's the best training split for a lot of people, but not everyone. Here are the pros and cons. This upper/lower split allows you to hit everything hard twice per week. There’s a minimal negative carryover from each workout. “Negative carryover” is when one workout will negatively affect the...

If you love to lift hard, then train every other day to make the most gains. Here's why and how to plan it. To maximize strength or muscle growth, get more awesome workouts than below-average workouts. Seems logical, right? Yet most lifters believe a bad workout is better than no workout. Their...

3 Strategies to Train Through Shoulder Pain Live with an icepack on your shoulder? These tactics for training through and around injuries (while also rehabbing) are mandatory. Shoulder injuries are common, but there's no need to miss workouts or forge ahead despite the pain. Here are three...

You often hear that you have to balance the ratio of pushing to pulling and upper body to lower body to achieve a balanced physique. I disagree. This advice is good for a beginner, but not for intermediate/advanced lifters. Training in an unbalanced or non-symmetrical fashion works great for me...

Here are twelve things about building a great physique: 1. BIG WEIGHTS DON'T NECESSARILY EQUAL BIG MUSCLES One of the fundamental principles of resistance training is Gradual Progressive Overload (GPO), which means that for a muscle to get bigger and stronger it must be subjected, gradually, to...

by Christian Thibaudeau Why Working Out Every Day Won't Work You might feel accomplished by challenging your body daily, but taking no days off will limit your results and even halt gains. Here's why. No Days Off and Not Much To Show For It When we don’t like how we look, improving becomes an...

Man I had a 2 yr lapse so I had to retake Tha course but that comes with job placement so my xomeback is in motion I bought the elite package so I'll be back to elite status soon !!! ...pull a rabbit out a hat or somethin!

by Christian Thibaudeau Follow the Laws, Get Better Results I’m known for my detailed content, but let’s do something different. Here are twenty-one quick truths based on my experience, observation, and education. Training, Muscle, and Strength The simplest training program done with a high...

It’s funny how a big PR can immediately turn an average or lousy day into an amazing day. Showing up to the gym is easy. Going through the motions is easy. But consistently getting stronger month in and month out is very challenging. It requires intelligent training, sound nutrition, and ideal...

"Why am I not getting stronger?" Probably because you're breaking the rules. Follow these eight rules and save yourself years of frustration and weakness. 1. Train Consistently Consistency is the name of the game, and the lifter who trains week in and week out will experience steady gains in...

Many moons ago when I first decided I wanted to transform my body, I stumbled upon the idea of fasted training in a book. Yes, a book, because back then the internet was still new and awesome fitness sites like this weren’t around to disseminate good fitness info to the masses saving them from...

By Aadam | Last Updated: April 14th, 2023 This post is taken from the Vitamin. Every Thursday, I drop some knowledge bombs on your face to help you reach your goals faster while avoiding all the bullshit. When it comes to building muscle, there are a number of factors and variables you need to...

The Japanese railway system is regarded as one of the best in the world. If you ever find yourself riding a train in Tokyo, you’ll notice that the conductors have a peculiar habit. As each operator runs the train, they proceed through a ritual of pointing at different objects and calling out...

I really dislike being told what to do. Always have, probably always will. Therefore, I have a natural tendency to break rules. I recognize this is not the best trait to have. Being like this can make things unnecessarily difficult in your life. However, some rules are made to be broken. I...

If you have a rack, bar, and plates, then you have the tools necessary to train. These two full-body programs can help you achieve personal fitness success. Over the last several years, there has been a movement in the fitness world – training at home. Home gym equipment has been a big hit and...

Real Advice for Normal People If you’ve got a 9-to-5 job, responsibilities, and your income doesn’t depend on your abs, it’s time for a reality check: you might be setting the bar too high and sabotaging your consistency, health, and results. For 16 years, most of my clients have been regular...

THE LEGACY OF LEE "Absorb what is useful; reject what is useless." – Bruce Lee For those of you who've been living under a rock for the past thirty years, Bruce Lee was (and is still) the most well know martial artist that has ever lived. Bruce Lee died in 1973. That was over 31 years ago, yet...

The calf muscles are neglected by many gym-goers, and those who do train their calves seem to treat them like a "cool down" after annihilating every other muscle in their legs. It’s no surprise that people often complain they can't get their calves to grow. The reality is they just don’t put...