workout

Whenever you perform a workout, you’re exposing your body to a challenge- a form of stress. In order to describe and quantify the character and extent of that stress, we use the phrase “loading parameters.” Generally these parameters refer to the load used, the number of sets and reps performed...

Charles Staley, Bodybuilding, Strength Training, 1 As my colleague Will Brink likes to say, “From Mentzer’s ‘one set to failure’ to Poliquin’s ‘German volume training,’ there is no program which recommends using progressively lighter weightloads from week to week.” Brink is of course, alluding...

The workout with higher rep lower load sets (30FAIL) was equally effective in stimulating muscle (myofibrillar) protein synthesis as a workout with low rep high load sets (90FAIL) 1. But more notably, the high-rep low load workout (30FAIL) resulted in a more prolonged muscle protein synthetic...

Christmas is the time of year when it is officially ok to slow down, spend time with friends and family, and maybe indulge in some great food and drink, but it doesn’t have to be a complete disaster for your fitness levels. If you find yourself snowed in, or just enjoy having a lie in, you may...

It’s time to get insane! Your current workout is boring, and you’re hungry for a change. You want something that isn’t the same old, same old grind? Well, here you go brothers and sisters of iron. Lock and load, it’s time to rock. The Savage 4x4 is a strength and hypertrophy workout system...

15 Reasons Why You’re Not Building Muscle: 1. You’re not getting enough calories Calorie consumption is the solution to about 90% of the complaints lifters have about not being about to get bigger and/or stronger. Your body requires a certain number of calories to maintain your current weight...

This Guide Teaches You: About the 5 stages of puberty, and how you should train during each. What equipment is required to build a quality amount of muscle mass. Which barbell and dumbbell exercises are the best choices. What proper expectations are, and how much muscle you should be building...

It goes without saying that it’s a tremendous honor to spend any amount of time talking with the legendary Arnold Schwarzenegger. But there’s always something incredibly cool about getting to talk training with the greatest bodybuilder of all-time. To hear how he trained, why he trained, and...

When I first got into the muscle building scene I was overwhelmed by the amount of different training programs, bodybuilding supplements, diets, articles and information there was out there. There were so many conflicting diets and training programs available and I had no idea what I “should” be...

If you're tired of struggling to lose weight and are impatient to see some results, we have good news: You have options. And here's better news: We're not talking about crash dieting, doing hours of cardio, or drastically cutting back on a crucial macronutrient like carbs or fats. Instead, try...

It’s the holiday season already! This time of year can be extraordinarily busy. Whether you are in school trying to wrap things up before break, attending family and/or work-related parties, or preparing for the various holidays that happen this time of year, time can be extremely limited! More...

Are you working out alone? Do you prefer that or have you not found the right workout partner yet? Honestly, if you aren’t training with someone else, you might be missing out on some amazing progress. The key, however, is to find the right person. In this article, we are going to discuss...

Day in and day out we are bombarded with “gym experts” and “trainers” who seem to have all the answers to get you big, strong and ripped. In reality, the same basic principals have stood the test of time, in all genres and arenas. Here I will highlight the keys to getting the most out of the...

The Top 6 Benefits of Intra-Workout Supplementation We are all familiar with pre and post workout supplementation. As the names imply, these are supplements (pre-workouts and protein powders for example) we can take before or after exercise that can enhance performance, build muscle, and promote...

There are show muscles and there are go muscles, and Tyler Holt knows how to build both. This athlete, fitness model, and Bodybuilding.com spokesmodel finalist isn't afraid to pump up his legs—as long as he can still leap over tall buildings in a single bound. "I want to build muscle and...

Going keto may sound easy; just stock your kitchen with pounds of bacon, pyramids of avocados, and a fridge full of heavy cream, and you'll have all the fat you need to go keto—at least for this week. Of course, in action, keto is much easier said than done. To make your transition as smooth as...

Pre-workout supplements have become a training staple on a par with protein powder, and with good reason—they're effective and easy to use. So easy to use, in fact, that the very name tells you exactly when to take it. In light of that See-Spot-Run simplicity, how could someone mess up their...

If you've spent any time learning about how to maximize your workout, you've probably heard about the anabolic window. This is the idea that you must consume the right amounts of carbs and proteins within 45 minutes of finishing a workout. According to the theory, if you miss this window you can...

From what I see on a daily basis, it's clear to me that most people in the gym are wasting their time investment. They're spending precious hours engaged in strength or endurance training programs that yield little or no results? Need proof? When was the last time someone in your gym made any...

"What is that in your bottle and what does it do?" We get asked this everyday when drinking our Xtend (BCAA, L-Glutamine and Citrulline Malate) during our workout. But how many times have you sat down at a restaurant and had people ask how that meal was going to benefit your workout tomorrow...