Training

If your goal is to build muscle, you need to start lean. So if you’re not in the 10-15% body fat range, you need to first read our 101 tips to get lean. Once you’re lean, it’s now the perfect time to build muscle. Let’s start with...

Any long-term reader of ours will know that the biggest mistake we see trainees make is program hopping. Jumping from program to program every couple of weeks in search of the ‘secret’ method derails more people’s progress than just about anything. I spent years doing this in...

The leg press is one of the most misused, butchered and hated pieces of equipment in the gym. Most of the time I see anyone on the leg press, I can’t help but cringe. Whether it’s a range of motion that’s shorter than a calf raise, or...

If you were to ask me what the most overlooked and underrated group of exercises were, I’d put single leg variations at the top of the list. There are very few groups of exercises that can produce results in strength, size, flexibility, stability and structural balance...

If you suffer from elbow tendonitis on the inside of the elbow, causing discomfort when training back or biceps, this can greatly affect the quality of your training and thus muscle growth. Pushing through the pain could result in injury and prolonging recovery time, which is detrimental...

If you’re looking to build as much muscle as possible, you need to focus on getting as strong as possible across a wide variety of rep ranges. In my article, ‘The Best Rep Range’, I discussed the benefits of applying the 80/20 rule to your training,...

Last week one of our clients asked me the following question: If you’re natural with average genetics, your goal is muscle building, and you could only do one rep range for the rest of your life, what would it be? I like to apply to 80/20 with...

The number one mistake natural lifters make is doing too much volume. When your goal is to build muscle, drop body fat and transform your physique, your focus in the gym should be to trigger muscle protein synthesis and stop training. If you’re someone who’s been following...

There seems to be two camps that exist in the gym when it comes to warming up, and they both fall on two complete extreme ends of the spectrum. On the one hand, you have those who either skip warming up completely, or think a few...