Monday, 12 November 2018

10 Secrets to Building Hollywood Muscle

When it comes to movies, nothing beats a great action movie. Trouble is brewing and the world is in trouble. Then in comes the jacked hero who fights the bad guys, rescues the beautiful woman and saves the day. For most of us, action movies are more than just a chance to be entertained. They also give us a few moments to live vicariously through the hero. As a result, you may have left the theater wondering how you could be more like that guy. If so, here are 10 secrets you can use to build some Hollywood muscle.

Monday, 3 September 2018

Full vs. Partial Range of Motion: Which is Best for Optimal Muscle Growth?

Building muscle is hard work. If you are going to tackle the challenge, you want to make it as efficient as possible. That means getting your training variables right. This includes not only sets and reps but also range of motion. Should you use full or partial range of motion? Is one more effective for building muscle? Let’s look at what the latest research has to say. 

Monday, 13 August 2018

Nutrition for Drug-Free Lifters

If you want to get big and strong, you better be gaining AND applying good information. However, it is not enough to seek out good information. If you want to be successful as a drug-free lifter, you have to look for appropriate information. The world of exercise nutrition is full of great information, but some of it is for chemically-enhanced lifters. If you want to reach your full, drug-free potential, here is what you need to know as a natural lifter.
Photo by rawpixel on Unsplash

Monday, 23 July 2018

Operation Rebuild Part 1

On my May 14th, my world got thrown upside down. I was finishing off a grueling leg day with farmers walks on my driveway. The last set started well as I headed off down my driveway with 570lbs in my hands. It was a struggle, but things were looking good. If I had hair and a tan, I would have felt like the alpha male stud of the neighborhood. As I crossed the threshold from our driveway into the garage, my left toe hit a cement lip and stopped dead in its tracks. The momentum of moving weights shot my knee forward and ripped apart my patella ligament as I crumpled to the ground. 

Monday, 4 June 2018

Build More Muscle with More Training Frequency?

Do you want to pack on muscle faster? If so, you should increase your training frequency. Right? If you go from hitting a muscle group once per week, you have 52 opportunities to grow muscle. If you switch to training that same muscle three times per week, you now have 156 times to grow. That should guarantee you grow three times as much muscle or grow it three times as fast. Right? The problem with this line of thinking is that we just doing simple math and making assumptions based on that math. Are you willing to risk your time and energy training a certain way because it seemed like a good idea when you crunched the numbers? Thankfully, you don’t have to. A new study looked at high vs. low-frequency training and the results may surprise you.

Monday, 26 March 2018

The Truth About Hormones and Muscle Building

Building muscle is hard work. If you are trying to build muscle, you know that first-hand. As a result, you want to make sure you are going the right direction. The common belief is that hormones such as testosterone, growth hormone and IGF-1 (insulin-like growth factor 1) play an important role in the muscle-building process. As a result, there have been a number of studies published that investigate the best training methods to naturally increase these key muscle-building hormones. However, is this really where you should focus your muscle-building efforts? Thankfully, recent research has some answers for you…

Photo by Victor Freitas on Unsplash

Monday, 5 February 2018

30 Scientifically Supported Ways to Build More Muscle

Building muscle – at least for most drug-free lifters is long, hard battle. However, too many people make it harder than it has to be by following sub-optimal muscle building protocols. Are you one of them? If you are investing your valuable time and effort into building muscle, are you getting the best possible return on your investment? The truth is you can speed up the process and amplify your gains – if you know what you are doing. If you want to know the best ways to build more muscle – keep reading!