Here’s the blueprint that’s simple, yet most don’t follow. It’s hard but it’ll yield great results for performance, strength, and size.

Training hard but still not seeing gains in strength and size? Try taking a harder look at your recovery. It’s science.

Small jumps each week alter the focus of this progression from hypertrophy to strength, first building the muscle, tendon, and ligament strength needed to handle heavier weights, and then hitting PRs.

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).

If you could go back 10, 15, or 20 years in the past, what would you say? What advice for life would you share?

You can’t flex fat.

Stick with a basic routine, and you will get to where you want to be.

One thing that absolutely baffles me about most football strength training programs is that everyone does the same thing.