3 Mistakes You're Making to Get Lean This Summer
Let’s look at three of the biggest mistakes—extended caloric restriction, adding too much cardio, and workout selection.
Burn Fat and Build Muscle at the Same Time
The results will come pretty fast too, so you don’t need to do it for several months before you notice fat loss and muscle gain.
5 Things Bodybuilders Should NOT Do After 50
You don’t have much time to waste or lose when chasing physique ideals at this age. Remember, you’re no longer in your 20s or 30s. Step up!
Super Bowl Fat Loading Feast Options
Here are two versions of a Super Bowl feast that can easily be prepared just in time for the game. There are many versions of macronutrient cycling protocols that we use to maximize client success. These two examples are a great way to get you started.
Shit Coaches Need to Stop Telling Their Clients
Honestly, there are so many that I could go on forever. Within my sarcastic tone, I hope the message that comes across is simple.
The Obese Body and Exercise
What I try to offer here is information to both coaches and obese people about why and how to exercise — different reasons than the conventional assumption concerning weight loss — considering some of the difficulties inherent in the condition.
WATCH: The 6-30-30 Overload Method
Use this example to pump up your chesticles and test your metaphorical testicles. Then follow the principles of the method to create your own workouts for the other muscle groups.
Skinny and Weak? Here Are the Top 5 Things You’re Doing Wrong
I’ve made a career out of helping genetically average dudes pack on lean muscle and strength, and combat the dreaded “skinny fat” look. After working with so many guys who face similar frustrations, I was able to narrow down this list down to five mistakes.
Training the Strongman Yoke
When I began strongman I was terrible at the yoke, even though it was in almost every competition I had competed in. With it being so common, I had no choice but to improve. Here’s what I learned along the way.
The Great Fructose Debate
Some believe that fructose only replenishes liver glycogen and is unable to replenish muscle glycogen. Others believe that fructose is used first to replenish liver glycogen and then will replenish muscle glycogen. All we care about, for carb-loading use, are the visual results.
Skip’s Tips for Training Each Muscle Group
There are a lot of great tips, but these are what I consider the best for training back, shoulders, chest, triceps, biceps, calves, legs, and abs.
The Difference Between Outcome-Driven and Process-Focused
You’ve probably been told to focus on the process rather than the outcome, but the thing is, no one tells you how; you’re simply chastised for focusing on the wrong thing, then told to go on your merry way.
Training Clients for Free — The Unsustainable State
For both trainer and trainee, the service is most valuable when the terms are mutually beneficial and serve the aims of both parties. There’s only one circumstance for me that I’ve found no compensation is sustainable.
Four-Day and Three-Day Training Splits for Strength and Size
With the holidays and all of the celebratory foods coming, why not make those extra calories work for a change? This plan is designed to get you bigger and stronger using a 4-day split (and a 3-day split if you’re pressed for time).
ACL Rehab Phase One — Returning to the Weight Room
After an ACL injury, the athlete is first rehabbed exclusively in the training room. Once they’re released to me, we start this phase of the recovery process.
Conjugate Bodybuilding
How does this system translate to someone that just wants a bigger set of guns? Incredibly well, actually, due to the fact you will spend the bulk of your training sessions performing hypertrophy work to bring up primary movers.
A Love Affair with the Smith Machine
You should integrate the Smith machine into your sessions with the intention of creating a new stimulus, taking advantage of its ability to let you push past a normal threshold of muscular failure. Here are my favorite ways to do so.
Body Mechanics 101: Elbow Position for Triceps Extension
I see terrible training mistakes on an almost daily basis, and not just the ones veteran meatheads like to post on social media to poke fun at someone in the gym who doesn’t know any better.
The Finer Points of Getting Shredded
As with any training-related goal, there’s a great way to go about things, and a not-so-great way to go about things. Let’s get into four of the finer points of shedding your unwanted fluff.
Vince Gironda — The World's First Personal Trainer
I’ve studied and experimented with Vince Gironda’s methods my entire training career. He has had a major impact on me as a trainer and lifter.
WATCH: Dugdale UGSS Presentation — Fats, Blood Sugar, and Macronutrients
You know the importance of protein, carbohydrates, and fats, but are you overlooking the finer details such as fiber and what types of fats are best?
The Off-Season: Instastrong, Not Instafamous
There is a difference between what I want now and what I want most.
WATCH: Table Talk Compilation Series — Justin Harris
All in one spot, check out the entire 7-part discussion with Dave Tate and Justin Harris. Pre-workout energy, GPP, muscle loss while dieting, and training age are just a few of the topics discussed.
WATCH: How Much Protein Do You Really Need to Build Muscle?
100 grams per day? 200? 300? And is it possible too have too much?
WATCH: Is GPP Actually Important?
You hear a lot about GPP and aerobic capacity, but does it actually make a difference for a powerlifter or a bodybuilder? Dave and Justin weigh in.
WATCH: UGSS John Meadows Presentation — Phases 2 and 3
After completing Phase 1 (Pre-Pump Activation), Mountain Dog Training moves to Phase 2 (Train Explosively) and Phase 3 (Supramax Pump).
Bodyweight Training for Athletes
This is a vital component that builds stability, mobility, strength, muscle, body control, and even power. Don’t neglect it!
The Mountain Dog Diet—A Healthier Way to Get Lean/Add Muscle...or Both!
The theme here is health and making better choices regardless of whether you’re trying to gain muscle or lose fat.
Our Evolving Understanding of Hypertrophy — Comparing New and Old Theories
Science is in a state of constant development. This article examines several recent studies that provide new theories on hypertrophy.
The Deconstruction of a SHW Powerlifter
I have two options: keep going in the same direction and die, or make changes to my life and start dropping weight.
Contest Prep Aftermath: Reverse Diet and Training Gone Wrong
In this second part of the series I am going to discuss the top-three nutrition and training mistakes I see when competitors reverse out of a show, how they may affect long-term progress, and what to do if you make them.
Building the Biggest Hood in the Hood — Juarez Valley 10 Push-Ups
The Juarez Valley 10 is the ultimate chest finisher — this sequence will have your chesticles swell up like the Himalayas!
Find Your Weak Points By Becoming Strong
Before getting hung up on specific weaknesses and special exercises, try this simple approach first.
Inside the Mind of Stuart McRobert — Training Advice You're Not Fol...
Get bigger and stronger with these four cornerstones of McRobert’s training method.
Shelby Starnes Q&A: Insulin Resistance, Contest Prep, Keto, and Blow...
Direct from the minds of aspiring physique athletes, these questions zero in on common (yet complicated) dieting dilemmas.
A Practical Guide to Real World Nutrition
The most advanced scientific diet program only works if you stay committed. Consider a more flexible approach to keep you living a normal life while you transform your body.
5 Protocols to Build Bigger, Stronger Legs
If you want legs that shake the ground and crumble the streets where you walk, you’re going to need some specialized training techniques. Don’t worry, we’ve got you covered.
The 6 Best Peri-Workout Nutrition Compilation
Peri-workout nutrition experts Justin Harris, Ben Hartman, and Scott Stevenson, give you the insight you need to understand and create your own protocol.
The Best Training for Muscle Mass for Beginners
For someone who is starting out and seeking a huge, powerful physique without using illegal drugs, you’ve found the right place.
