Counting Trace Macros Is Overrated
Tired of inputting your nutrition information into an app to count your total macros and calories? Give this method a shot.
The Basics of Macronutrient Tracking
If you’re interested in tracking macronutrients but aren’t sure how to get started, no worries. With the assistance of fitness apps and smartwatches, it’s easier to track macros than ever before. I’ll teach you the basics, gram by gram.
5 Things Every Competitor Needs To Be Successful
In my 30 years of competing and 20 years of training competitors, I have narrowed the endless list of requirements for success down to five main variables.
Does Muscle Turn into Fat?
Muscle is a constant consumer of energy and fat is an organ that stores it, but they do share some common cell lineage. Can one become the other?
5-4-3-2-1 Program for Size and Strength
This program aims to take advantage of periodizing training frequency by training one lift five times per week, one lift four times per week, one lift three times per week, one lift twice per week, and one lift once per week.
Six Off-Season Bench Cycles to Replace Dynamic Effort Work
The six cycles in this article are a great way to add variety, cycle out of traditional dynamic effort bench work, or add some needed muscle mass.
3 Missing Links in Your Hypertrophy Training
Before you can ever execute advanced training techniques, you must first master what I call The Three I’s.
Another Supplement Store
I have tried it all, and I will not sit here saying I never spent money on crazy supplements thinking I would make huge gains. Learn from my mistakes.
10 Nutrition Myths That Just Need to Die
Despite how inaccurate these nutrition beliefs are, they just won’t seem to go away. It’s time we kill them.
An Argument for Post-Training Cardio Gains
Worried that too much cardio could hinder your muscle growth? Performed the right way, at the right time, low-intensity aerobic activity can actually improve muscle hypertrophy.
The Post-Contest Reality of Food
I recognize the value in celebrating an accomplishment, strategically spiking carbs within the context of your nutrition plan, or the need for a psychological break from the humdrum monotony of dieting. But it can go too far.
Check Your Ego at the Door and Maximize Your Gains
I’m going to share four key components to packing on more muscle and getting stronger by actually backing off the weight.
Why I Need to Make a Change — The Plan
Change is difficult but can hold great rewards. Here’s how I’m going to make it all happen.
Bench, Squat, and Deadlift Alternatives for Bodybuilding
If you’re beat up from powerlifting or more concerned with hypertrophy, some of these variations may prove useful. In all honesty, alternatives of the basic lifts have done the most for the development of my physique and hypertrophy.
7 Habits of Highly Effective Lifters
When you look at the best lifters, you find that they have several things in common. Make these behaviors a regular part of your life and you’ll continually see progress, too.
5 Things to Know for Your First Show
Competing in a bodybuilding show can seem overwhelming, and you may have no idea what to expect. Don’t let fear hold you back.
Pull Through Reps: How To Maximize Back Gains
It is my opinion that most body parts do not necessarily need to be worked through a full range of motion to be effective. Exclude the back.
The Five Factors of Being Stage Ready
After back-to-back-to-back wins, Mark Dugdale is sharing his methods for making sure he is stage ready on show day.
Chalk Dust and Trail Runs: Cardio for Powerlifters
How do we glean all the benefits of cardio without compromising our strength and size? It really comes down to two things.
Enjoy BBQ Season Without Wrecking Your Diet
You don’t have to turn BYOB into BYOF (bring your own food, often in a cooler).
Backward Sled Pulls for Quad Size and Strength
If your leg development is lagging, it’s time to start dragging.
A Call to Arms Series: Building Billy Club Forearms and Perfect Peaks
You won’t win the arms race with puny forearms and flat peaks. Enter the Fat Bar Reverse Curl.
New Product: elitefts Brain Torch
After months of research, development, and testing, we’re finally releasing an ammonia product unlike any other.
How Powerlifting Saved My Life
Years of self-destructive life and eating habits led me to 430 pounds and a combined diagnosis of pre-diabetes and hypertension. I had two options: make a change or die.
WATCH: Julia Ladewski Q&A — Hamstring/Glute Exercises, Youth Trainin...
Responding directly to your questions, Julia offers training insights in these short clips.
An Unconventional Motive for Muscularity
There are a whole shitload of really good reasons you should get as jacked as you possibly can.
The Best Exercise
The future success of your training program hinges on the inclusion of this one exercise. Don’t train without it.
Get Bigger With Giant Sets
Find out if "Giant Sets For Giant Gains" can help you get bigger. Video of Milos Sarcev and Dennis Wolf giant set training video included.
Training Women: Deadlift Considerations
Before making the assumption that all women have wide hips and should therefore squat wide and deadlift sumo, consider these other factors that will inform good technique.
Are You Getting Enough O2? — Oxygen's Role in Muscle Growth
On the quest for hypertrophy? Take note of these facts before shunning cardio.
New Research Unlocks “Steroid Gene” in Humans
Scientists have identified a gene which replicates the effects of steroids without the negative repercussions.
Cheat Day Delusions
You’re going to need to meet a very specific criteria before you can indulge on a day full of crunchy, salty, sweet, rich, and savory taste-bud bliss.
3 Old School Bodybuilding Techniques We Need to Bring Back
Calf raises with my training partner’s sweaty ballsack on my back can stay in the past, but it’s time to bring back these other forgotten exercises.
WATCH: Table Talk — Dave's Best Cheat Meal (13,909 calories!)
If you have only one opportunity per month to eat the foods you want, you don’t waste it. By the end of the night I felt like I was going to die.
3-Week Cycle of Off-Season Volume Fun
We’ve had great success devoting three weeks to volume in transition from and to competition prep with this 2-on/1-off/2-on/weekend-off setup.
WATCH: Clint Darden Shares Weight Gain Secrets
Gaining weight is comfortable. Said no one ever. These methods will have you sweating, grasping for air, and searching of the nearest sink and fan.
Diet Manipulation Strategies From Team elitefts
I dug deep into the archives of elitefts nutrition articles and compiled the six best pieces of work to help you on your way to a bigger and leaner physique.
Don't Fear the Carbs: Understanding and Dieting with Carbohydrates
Confused about how and when to eat carbs in your diet? Understanding the science behind this macronutrient is where you need to start.
Cardio in the Off-Season: Make Up Your Mind
Here’s how to know whether cardio is your friend or foe between shows.
Cardio in the Off-Season: Blasphemy, Beneficial or Badass
Can off-season cardio make for a leaner, healthier growing bodybuilder or will it nip your gains in the bud? Stevenson solves the cardio conundrum.
WATCH: The Justin Harris Training Philosophy
This unique, time-proven methodology has made Harris a master of both bodybuilding and powerlifting.
Peri-Workout Nutrition, Part I
A fair amount of research exists about peri-workout nutrition. Unfortunately, there are also a lot of myths. So, what is true?
Calories: Count Everything or Ignore the Incidentals?
Those extra/uncounted calories can really add up.
Are You Really a Hardgainer?
Hardgainers exist. It’s true. You may actually be one! But are you…really?
Muscle Cell Sensitivity and Building Lean Mass
Do these three things, no matter what level you are on, beginner or professional and you will see improvements in performance, recovery, and body composition.
Project Six-Pack (Part 2)
Have you been fumbling around with your training, adding things in and out for no apparent reason?
