“Your biggest challenge isn’t someone else. It’s the ache in your lungs and the burning in your legs, and the voice inside you that yells “CAN’T”, but you don’t listen. You just push harder. And then you hear the voice whisper “can” and you discover that the person you thought you were is no match  Continue Reading »

HYPOTHESIS Periodization refers to the systematic changing of workout variables every few weeks (i.e., weight, reps, sets, rest, exercises) to prevent plateaus in strength and muscle gains. A “newer” style of periodization — undulating periodization, which involves changing variables every workout — has exercise scientists very excited. Most exercise scientists think this is an innovative  Continue Reading »

Now if you are going to win any battle you have to do one thing. You have to make the mind run the body. Never let the body tell the mind what to do. The body will always give up. It is always tired in the morning, noon, and night. But the body is never  Continue Reading »

The following six meals have one thing in common: They’re perfect. They’re flawless. They’re clean as can be, and they’re ideal because they help you build muscle (provided you’re hitting the gym devotedly), burn fat and promote overall stellar health. And, conveniently, they account for a full day’s worth of great eating. Not sure what  Continue Reading »

“The quality of a person’s life is in direct proportion to their commitment to excellence, regardless of their chosen field of endeavor. It’s not whether you get knocked down, it’s whether you get up.” – Vince Lombardi

Diversifying my workouts was a constant challenge for me. Some guys go to the gym and do nothing but sets of 8-10 reps, 12-15 or 6-8. When I was training, I tried to do all of those rep ranges in the same workout I’d lift heavy with low reps, light with high reps and moderate  Continue Reading »

F-A-T-S. Yeah, it’s a four-letter word, but — as you’re about to see — the right kinds of fats actually do a body(builder) good. Whether your goal is getting huge or getting shredded, fats can be your ally. You just have to know which ones to eat, which ones to avoid, how much to eat  Continue Reading »

If you want to build a better body you absolutely need at least a basic understanding of all the amino acids, both essential and non-essential, since they are involved in so many physiological processes ranging from energy production, recovery, muscular hypertrophy, fat loss and gains in strength. Here we’ve teamed up with Myprotein.com to take  Continue Reading »

Hypertrophy-Specific Training™ arose out of the research looking at both the stimuli and mechanisms for muscle cell hypertrophy. Hypertrophy-Specific Training (HST) is based on physiological principles of hypertrophy first discovered in the laboratory.   These principles were then organized into a “method” of mechanically loading the muscle to induce hypertrophy. Of course, translating these principles  Continue Reading »

Nighttime isn’t the only time casein protein can help build muscle. Bodybuilders have known for years that whey is a fast-digesting protein ideal for postworkout recovery. Some are also taking hydrolyzed whey protein, which is absorbed faster than standard whey because it is “predigested,” a process that breaks the long protein chains down into short  Continue Reading »