you're

THE BASICS Just to make sure that we're on the same page here, the difference between a chin-up and a pull-up is the grip. Incidentally, the pull-up is a type of chin-up, technically. So when I talk about chins, I often mean pull-ups, too. Chins traditionally use a supinated grip (palms facing...

Hitting plateaus is part of strength training. It doesn't happen with newbies, but once you're more experienced you will hit sticking points. The need for variance must increase as your training age does. Below is a list of methods to help overcome these barriers, many right out of Siff and...

To continually make progress, you must develop a set of training principles that keep you moving forward. The number of principles that make up a sound training program are few. Here's what they are and how to apply them to your own goals in the gym. 1 Set the right goal to begin with. It needs...

WHAT'S A CUE? A cue is just a short prompt or phrase that quickly reminds you of good exercise form. If you're not thinking about following the right cues when lifting, you might not be getting the most out of your training. Here are 13 of the most bang-for-your-buck technical cues. 1 ▶️...

HERE'S WHAT YOU NEED TO KNOW... Some people spend so much time doing fancy warm-ups they forget to lift something heavy and break a sweat. Start a program and finish it. Stop program hopping. The basics are going to get you there the fastest. Squat deep, bench without the butt leaving the...

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...

What's the first thing that comes to your mind when you see a tall guy in the gym? Besides saying, "Damn, he's tall," you're probably thinking the guy either plays basketball or paints ceilings for a living. Or even worse, you say to yourself, "Man, he's skinny." For the most part, "skinny" is...

A TWO-PART PUSH-UP CHALLENGE If you're serious about building strong shoulders, pecs, and triceps, a solid foundation of push-ups sets you up for success. High-rep push-ups also strengthen connective tissues and help to bulletproof you against future injuries. Use this push-up challenge to make...

Experience and education are both important for lifting. But if you're a stubborn asshole, neither will make a big enough difference to help you progress. Ego and personal biases are man's biggest enemies when it comes to training. It's possible to overcome them, but a lot of guys would rather...

The squat is the king of lifts and my all-time favorite exercise. If you told me I could only perform squats for the rest of my days I'd be perfectly content, though I doubt I'd find many training partners willing to join me. However, if the scenario changed to picking just one exercise to...

You're going to make mistakes. There isn't a lifter on the planet who hasn't. You'll make mistakes with your form, your programming, and even your outlook. The key to getting better is to learn from your mistakes. Better yet, learn from those who have screwed up before you, so you don't have to...

PROGRESSIVE OVERLOAD IS BULL Most lifters are familiar with the story of Milo, the father of progressive overload. If not, here's the elevator pitch: Milo was a wrestler wanna-be from some ancient Greek settlement in Southern Italy. He was on his way home one day when he walked by a newborn...

TRAINING AND YOUR METABOLIC STATE When I think "workout," I think of speeds. Your metabolic state is like an engine: It can be revving at full throttle and burning fast and furious – let's call this red. It can be set in cruise control and coasting down the highway – call this yellow. It can...

"HOW MUCH PROTEIN DO I NEED?" The RDA guideline for protein is 0.8 grams per kilogram of bodyweight per day. So if you weigh 190 pounds (86 kilograms) you'd need about 69 grams of protein. That's fine for inactive couch potatoes, but is that enough for athletes, bodybuilders, and lifters? No. In...

Introduction So you've done your research and you think you're ready for your first cycle. Let me first tell you that the chances of you being ready based on your research is slim to none. In this article I hope to deliver important information that is often missed or looked over during...

"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...

There was a time when the image of masculinity was characterized by super-hero like size, round muscle bellies, and low body fat percentages. The former ideal physique was epitomized by Sly Stallone or perhaps even Arnold in Commando. These men sculpted physiques that not only looked strong, but...

Physique athletes consume the blandest, most boring foods on the planet. Their core diet seems dominated by cans of plain tuna and cottage cheese consumed by people who don't even like the stuff, and boiled chicken breasts limply tossed into some Tupperware and choked down several times a day...

Remember when Chris Farley used to talk about living in that van? You know, the one down by the river? That's me, except it's not a van and it's not down by the river. But yeah, I basically live in my car. You see, I'm a trainer who goes to people's houses all day long to work them out, so...

Who has time to cook a few extra chicken breasts every few days? Who has time to make a big pot of rice or potatoes? Someone should invent a kitchen appliance where you just throw the meat and starches in overnight and BAM, cooked food for the week. That would be amazing. That's a zillion...