Tuesday, 14 December 2021

Training Splits for Drug-Free Lifters

As a drug-free lifter, you walk a fine line between training often enough to stimulate growth, but not too often that you exceed your recovery and growth capabilities. A training variable you have to get right is your weekly layout or training split. Now, I wish I could tell you there was one magical training split that worked perfectly for every drug-free lifter. However, this fairytale only exists in the world of sleazy fitness marketing. The truth is there are many options – each with pros and cons. Let’s dive in and look at some of the options so you can find the best option for you!


Saturday, 20 November 2021

Multi vs. Single Joint Exercises for Building Bigger Biceps

So, you want bigger biceps. What is the best way to get bigger arms? Should you do multi-joint or single-joint exercises? While the internet is full of “The top 3 exercises for to build bigger biceps” clickbait, let’s look at how the latest science and real-world experience can help you increase the size of your arms. 



Saturday, 13 November 2021

How to Build Rock-Solid Shoulder Stability

What do building muscle, athletic domination, or enjoying vibrant fitness for a lifetime have in common? They all require strong, stable shoulders. However, the shoulder is a tricky joint that causes many problems for athletes and lifters. In addition, there is a lot of confusion and misconceptions surrounding shoulder stability training. Here is your guide to building strong, stable shoulders.




Saturday, 6 November 2021

Size for Skinny Guys!

Are you tired of being skinny? Are you looking for a way to build 30-40+ pounds of muscle without resorting to steroids? Have you tried other programs and failed to build muscle? Are you struggling with information overload and conflicting advice? If so, my latest book Size for Skinny Guys: A Hardgainer’s Guide to Building Drug-Free Muscle is for YOU!


Monday, 15 June 2020

No Gym? No Problem!

You don’t need a gym to get in great shape. You can build muscle, burn fat, and improve your performance in the privacy, comfort, and convenience of your own home – without fancy fitness equipment. 


Monday, 23 March 2020

Total Body vs Bro Splits for Size and Strength

You want the BEST program – we all do. If you are investing your valuable time into hitting the gym, you want to get the best results possible. How should you layout your weekly training plan? Should you be using a whole-body program or a bro split? Is one better for building strength verses muscle size? Thankfully, there have been a ton of studies on this topic over the past several years. Let’s look at what the latest research has to say about whole-body vs. bro splits. 

Photo by Alora Griffiths on UnsplashPhoto by Anastase Maragos on Unsplash


Monday, 16 March 2020

The Truth about Volume and Muscle Hypertrophy

So you want to pack on some muscle. What should you do? What is really important when trying to gain size? A few years ago, the hot topic in the research was frequency. People got all caught up in trying to hit a muscle with high frequency. Now the focus has shifted to volume. Today people are trying to pack more and more volume into their training week. Is this is a good idea? Will more volume help YOU build more muscle? Let’s see what the latest research has to say on the topic…


Photo by Anastase Maragos on Unsplash