training

How Often Should You Train? How often should you hit the same muscle or lift? It depends on your primary goal. Here's what you need to know. I generally favor training each muscle frequently and training the big basic lifts fairly often. However, new studies show that it may not be a great idea...

Effort vs. Volume vs. Load: Part 2 What's the best way to build muscle? Effort, load, or volume-based training? Here's what you need to know. Note: I examined effort-based hypertrophy training 653 in Part 1 of this series. In the next installment, we’ll look at load-based training. But first...

Bodybuilding, powerlifting, CrossFit, running: Which one will mess you up the most and how can you prevent it? Which type of training causes the most physical damage? It's one of the most passionately battled debates in sports medicine. With the recent popularization of CrossFit, the fiery...

Finding time for your training can feel challenging, especially when life gets on top of you. We’ve all been there—when your energy drains away, and there is not enough time in the day, leaving little room or energy for your workout. But rather than say ‘screw it” and miss your workout, what if...

Rapid drop-catch training is a unique way to help elevate your fitness routine. It’s an effective, yet underutilized method that incorporates exercises that are designed to improve quickness and stability. It not only helps builds strength but also enhances your body’s ability to respond to...

Suspension training often gets a bad rap because you’re using just bodyweight, and there is no cold, hard steel in your hands. Plus, measuring progression using regular free weights is easy, but not with suspension trainers, where doing more reps is usually the best form of progression. So, some...

How to Cure Workout Laziness Your lack of progress probably isn't due to your program or your genetics, but instead an atrophied work ethic. Here's how to build it. You’re lazy. I’m lazy. Heck, human beings are lazy. We are, in many ways, born that way. It’s natural. If we want to accomplish a...

What's the Optimal TUT for Muscular Gains? To get big, you have load up a muscle for 30-60 seconds per set, right? Well, maybe, but there are other ways. Check out the latest science. Surf the internet and you’re bound to see a slew of training recommendations based on the concept of...

Blood flow restriction training can jack up the effectiveness of your workouts and give you a skin-tearing pump. Here’s how to do it. Resistance training articles often explore variations on the same old theme. That’s because there just aren’t many new techniques to report on… at least few that...

Back in the day, guys were big, strong, lean, athletic, and even healthy. Here are 6 seemingly forgotten ideas or methods that you'd do well to emulate today. Bodybuilding from the 1930s to the early 1960s was much simpler. Creatine monohydrate was decades away, protein powders were in their...

Got lagging muscles? Build your calves, abs, quads, hams, traps, and chest. We'll show you how. “Hey Chad, what’s the single best exercise for…?” I get that question every day, and I often shudder because we don’t live in a world where we’re so limited, especially to just one measly exercise...

Increase lactic acid to increase growth hormone and get shredded. One problem: It really hurts. Check out the program. Whenever an athlete shows up at my training facility looking like he has spent the better part of the off-season camped in front of Krispy Kreme Donuts, I immediately put him on...

If you can, try to work out earlier in the day. Here's why. People often ask why training in the evening is such a bad thing. Wait, is it? Yep. It has to do with cortisol production. Training spikes cortisol. So let’s look at what cortisol does. Its main function is putting your body in the...

Some stunningly smart advice that you can start applying to your workouts immediately. Welcome to part two of my 11 Principles of Effective Bodybuilding Training Programs. If you haven’t read Part 1 139, make sure to check it out. Before we get into principles 6 through 11, let me explain how...

How often to train, how many sets, how many reps, whether to include power sets in your BB training, and more. The goal of the following principles isn’t to give you a set of training rules that you must follow, but to provide you with guidelines that I’ve found to produce consistent and...

Add slabs of muscle to your upper back and improve your presses with these unconventional trap exercises. Form and Function Few things espouse more masculinity than a set of mountainous traps. But most lifters train their traps insufficiently from both an aesthetic and functional standpoint. The...

Fans of Prime’s smash hit series, Citadel are in for a treat as the spy universe expands with Citadel: Diana. The spin-off takes viewers forward to 2030, and furthers the story of the intense and bloody battle between the Citadel spy agency, and their powerful enemy, the Manticore syndicate. M&F...

You’ve probably been told by someone during your fitness journey that doing cardio will rob you of the hard-earned muscle that you’ve amassed by lifting heavy weights. But are those ‘experts’ right? Does building muscle mean that you can’t enjoy a weekly run or even warm up on the step machine...

Having won the Mr. Olympia Classic Physique trophy every year since 2019, many observers and competitors are making bold predictions that Chris Bumstead is going to be toppled on bodybuilding’s biggest stage in less than 2 weeks, but if 2024 is going to be the year that the chiselled Canadian is...

If you goal is size, it’s hard to beat twice-per-day training. But you have to be smart about it. Here’s your guide. Do you want to pack on strength at an alarming rate? Do you have a relatively uninhibited schedule and want to see what you would look like if you “pushed the envelope” for a bit...