Push/Pull/Legs Split for Muscle Size
Try out this very effective program for hypertrophy that’s ideal for beginners and intermediates alike. All you’ve got to do is train four days per week using this three-day split: push, pull, and legs.
Why You Should Hire an Online Coach
Not all online trainers are bad. Many members of team elitefts have been in this line of work for decades, training people long before social media even existed. Here’s what to look for.
2016 Arnold Sports Festival — Expo, XPC Meet Reports, and S4 Compound Ev...
Team elitefts did more than just compete this year at the Arnold. Everything we did is compiled here in one super-sized article.
Shelby Starnes Q&A: Fat Burners, Pre-Diet Fat Gain, and Cheat Meals
It’s not always about who can diet the hardest; it’s about who can diet the smartest.
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.
Starnes, Meadows, and Dolgner Ready for NPC Universe and Chicago Pro
Keep track of how they place this holiday weekend. Don't forget to flip the burgers.
Bill Tocco Wins Master's Class at Michigan State Championships
In addition to his stunning physique he presented on stage this past weekend, Bill Tocco has a great story to tell.
Bill Tocco — When Cult Worlds Collide
When fitness was nothing more than an afterthought of the culture, this pro skateboarder created his own approach and looked to strength and conditioning to forge a new path.
Shelby Starnes' 3-Way Hypertrophy Split
This routine divides training into push, pull, and leg sessions for maximal muscular growth and optimal time efficiency.
Freight Trains, Hobo's, Bodybuilding & Life
"When I was 18 I set out on a journey. I rode freight trains, like hoboes used to do, across the country and back. Hundreds of cargo trains cross the country everyday and if you know the right ones to get on, at the right times, you can pretty much travel the country for free."
Team Starnes Training and Posing Camp
Shelby Starnes is turning top competitors into pros and providing pros an opportunity to dominate the stage.
Post-Season Dieting Discussion
I grill Ken Skip Hill, debrief Agent X, and de-shell Shelby Starnes to find the optimal diet plan after a bodybuilding show.
Ladewski, Starnes, Meadows Hit the Posing Dais
Results from a weekend of most musculars and quarter-turns.
Elitefts™ Banded 45-Degree Back Raises
Shelby Starnes demonstrates how to perform banded hyper-extensions.
Paying Your Dues, Paying Respect, and Knowing the Difference
We have to give this author a high-five.
Strong(her)™ Video Spotlight on IFBB Figure Pro
On a visit to train with Traci Tate, we talked to Jennifer Cordovez about her figure athlete quest.
No Bullsh*t: Obesity Is a Disease—What Are You Gonna Do About It?
Any life you live will require sacrifices, and no one is better than anyone else for making health a top priority.
Shelby Starnes - The Healthy Bodybuilder & Powerlifter
Shelby Starnes - The Healthy Bodybuilder& Powerlifter. Book Review and Excerpt on how to protect your liver.
Shelby Starnes: Video Inquisition (Part 3)
Screech, from Saved By the Bell, is a prime example of someone who has a crazy, fast metabolism.
Training Economy: More than Lifting
If you are hurting for both time and equipment, learning to adapt and make the most of your training program is paramount.
Iron Insights: Diddy’s Kong Quest
In early January 2010, the decision to prepare for a figure show came forth… and Sheena Leedham accepted the challenge.
Iron Subculture Podcast: JL Holdsworth's "Six Things That Real...
The sixth episode of the Iron Subculture Podcast features JL Holdsworth, John Meadows, Shelby Starnes, Mick Manley, Marshall Johnson, Julia Ladewski and more…
Shelby's Diet & Supplements
I don’t try to spread it out, most supplements/vitamins are taken with my first meal of the day or my last meal of the day.
Deconstructing Dizenzo
With Dizenzo’s permission, we plopped him down on the virtual therapist’s couch and did a tag-team psychoanalysis on some of the mental struggles he is going through with his fat loss diet.
Comparisons
“What can I do to improve, so the judges have no choice but to place me in first next time?”
Warrior Contest Prep 101
It’s universally agreed that there are many ways to skin a cat in regards to preparing for a physique show.
The Five Pillars of Successful Dieting
Ask anyone on the street what a calorie is and most will know at least something.
A Handful Of Thoughts After Junior Nationals
Only time and effort will tell what my potential holds.
Dieting Success While Traveling
We all have the ability to eat healthy when we have access to our kitchen stocked with various healthy foods, food scales, measuring cups, and everything else we need to make healthy choices; things get very difficult when we have to travel for social reasons or work obligations.
Dud to Stud: Weeks 1-4
I lost 4 pounds and can already notice a significant difference in my appearance.
Dud to Stud "First Impressions"
Training has been awesome. Honestly I wouldn’t be surprised if I got stronger and/or gained muscle in the first 3 training sessions.
21 Suggestions for Success
I posted this a while back, but I figured I’d post it again as we move into the new year.
A Word on Exercise Order
I realize that most powerlifters hit the big movements first in their workouts, but they usually don’t do them for high reps to failure.
Body Transformation Chronicles
I’ve been asked several times to document how I dieted down for this last (and hopefully last) transformation.
Meet Day Eats
Here’s a good meal plan to ensure adequate energy and hydration for a powerlifting meet.
Weight Loss and Strength: A 10-Week Experiment with Shelby Starnes and ...
As Jim Wendler would say, get “north of vag” and stay there. Seriously, anybody can do this.
Separate from the Pack
After serving four years in the Marine Corps and one tour in Iraq, I was finally done. I had served my country valiantly and fought for my freedom. I said to myself, “It’s time to let loose.” So I did exactly that. Five months and thirty pounds of fat later, I was a mess.
elitefts/Troponin Nutrition Seminar
I can confidently say, “If you’ve attended one elitefts seminar…well, you’ve really only attended one elitefts seminar. And you have no idea what you’re missing if you don’t attend more.”
Spud Speaks: News From Marc Bartley
I just wanted to devote a few paragraphs of my log to the sweet hell I’ve been enduring since my decision – or the forced hand because of my injury – to get lean.
