Staying motivated to work out is not about relying on motivation. Motivation comes in bursts and it cannot be sustained through external sources. In order to achieve great results, you need to stay consistent over time. Neither willpower or motivation is enough to sustain your actions for rest of your life (assuming you want to […]

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I recently got a question about whether high volume training or low volume training is better. Neither is better in an absolute sense, it completely depends on context and both should be included into your training. Let’s take a look at the benefits and how you can incorporate them both to maximize your results. Defining […]

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There aren’t any definitive answers about when you should cut or bulk. There are pros and cons to each choice and there are also counter-arguments against these pros and cons. I’ll do my best to present all of the sides so that you can become even more confused so that you can make the best […]

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There is conflicting information on how to breathe while lifting weights, I want to clear it up with practical/scientific knowledge and some good old common sense. A lot of it depends on the amount of weight you are handling. How to breathe when lifting light or heavy weights Light and heavy completely depends on your […]

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Today, I’m going to talk about a hardgainer bulking diet that will help you grow at an incredible rate. Paired with the right program, you will be able to raise the weight on your major lifts every single session. As impressive as this sounds, it is nothing new. It is just some conventional weight lifting […]

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There are 4 areas that can increase your testosterone and improve your overall quality of life. Whether you’re a man or woman, optimizing the body’s testosterone production will increase your drive in all areas of life, elevate mental clarity, and raise the overall feeling of well-being. In this post, I will not talk about the fringes […]

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Overtraining takes place when your body can’t recover from the stress of training. If you ignore the signs of overtraining and keep pushing, you will stall, get weaker and eventually lose muscle. If you want to grow as fast as possible, it’s important to recognize the signs of overtraining and adjust your training volume and […]

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To avoid training plateaus, you will need to understand the basics of tracking and workout programming. The picture above shows Milo of Croton, a legendary wrestler that trained his strength by carrying a calf every day. As the calf grew, it got heavier and Milo was able to gradually ramp up his work weight. A calf […]

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Cold weather is the best time to get stronger, and it always has been. – Bill Starr For those of us living in the northern hemisphere right now, the best time to build strength is winter. Holiday feasting, the cold, needing to wear more clothing all pushes you in the direction of eating more calories, […]

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The best bench press assistance exercises not only helps you get a bigger bench, they also need to make your shoulder girdle injury proof which is what creates the fastest long term progress. To achieve this, you will need to work the upper body from every angle using push and pull exercises Let’s start with […]

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