training

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...

Find your true 1 RM and use it to build even more strength. Here’s how. I hate math. It’s boring, tedious, and I suck at it. The only math I want to concern myself with during training is meathead arithmetic, or in layman’s terms, figuring out how much weight is on the bar. When I started...

by Nate Green DC training works. Never heard of it? Here’s what it is and how to do it. I tossed my cell phone onto the couch, stood up, and exhaled loudly. Instant relief. I had just finished an hour-long phone interview with SM, the insider responsible for schooling me on what is allegedly one...

If you’re looking to push your limits and transform your body, strongman medley style training is your answer. This unique training approach is not just about building raw strength—it’s about becoming a well-rounded, resilient athlete. By incorporating a variety of functional movements with...

Use these workout finishers to lose fat, build your legs, and see how tough you really are. Here's what you need to know... Finishers build muscle, test work capacity, shred fat, and build mental toughness. These challenges are all based on variations of the squat: the goblet squat, back squat...

Train Smart, Squash Cortisol, Make Progress Stop sabotaging your gains. If you always feel smashed the day after training, you're doing something wrong. Here's how to fix it. It happens when hard training upsets the natural recovery curve and leaves us in a state of fatigue, a feeling like...

How to Deadlift Over 700 Pounds Eager to pull big numbers? You're more likely to make mistakes that'll bring your max down. Here's what to do... and what not to do. During my years of competitive powerlifting, the deadlift was my nemesis. I hated it, mainly because I sucked at it. I had terrible...

The Truth About CrossFit Workouts, If You Can Handle It Many CrossFit women can lift a ton of weight while sporting six-pack abs without dieting. Sound like you? Probably not. Here's why. Crossfit Women Saved Female Fitness Has anything advanced female fitness more than CrossFit? Nope. If you've...

Plateau-Busting Training Methods When you first start lifting, just about anything works. But when you hit a plateau, it's time to bust out these methods to build muscle. Few things are as frustrating as hitting a training plateau. With even the slightest whiff of stagnation, most lifters scour...

The Best of the Basics Follow these simple rules for a high-performance, bulletproof physique. Building a strong, lean, and athletic physique isn’t complicated. It requires focusing on a set of time-tested principles to help you optimize performance and longevity. Secrets? There are none. The...

In the first two phases of the program, the focus was on strength and power. Now it’s time to hit the mirror muscles and get the look too. Mirror Time! For the past two months of our Beast Building program, we’ve been focusing mostly on strengthening the nervous system and the muscles, at the...

I didn’t realize how much mobility training mattered until it was too late. I was standing over a heavily loaded barbell, ready to tackle a Sumo deadlift, thinking I had all my bases covered. But as I bent down, my lower back rounded because my hips lacked the mobility to hinge properly, and as...

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...