With the right approach, bodybuilding can be one of the best things you do for your body, mind, and spirit. In an inspiring TED Talk, Charles Eugster explains why rebuilding your body as you age isn’t just a good idea—it’s essential. Here are some key takeaways from his talk: Not only does Eugster look phenomenal…
Muscle mass naturally declines as you age, starting in your late twenties. However, bodybuilding is one of the most effective ways to counteract this process. It’s an excellent anti-aging tool for both men and women. But taken to the extreme, bodybuilding can actually accelerate aging and may even contribute to an early death. The Downside…
Some muscles may not be visible, but training them can enhance the appearance of larger muscle groups. Strengthening the pectoralis minor, brachialis, and soleus can help your chest, arms, and calves “pop out” more. A highly effective method for targeting these muscles is the 10×10 system—10 sets of 10 reps per exercise. This approach has…
Q: I like to work a different body part every day. Do you have a good routine to beef up my back? A: The following routine targets the back from multiple angles using various movement planes, grips, training implements, and loading parameters. You’ll start with five sets on the first exercise and gradually work down…
Let’s take a look at the training routines of some of the top names from the golden era of bodybuilding. Each of these champions had a standout body part—can you spot any similarities in their routines? Arnold Schwarzenegger – Arm Routine 1. Cheat Barbell Curl 6 x 6 2. Seated Dumbbell Curl 6 x 6…
As I put this plan into action, I quickly realized that some workouts stretched beyond 90 minutes, with one even hitting the 2-hour mark. To prevent excessive muscle breakdown, I supplemented with branched-chain amino acids (BCAAs) and glutamine, which significantly reduced post-workout soreness. To support recovery and muscle growth, I increased my calories, mainly through…
In early August 2010, my wife and I took the kids to the cottage for a week. Just before the trip, I put my How to Get Lean in One Week plan into action, intentionally overtraining for six straight days to induce a supercompensation effect. The idea was simple: push my body hard, then let…
Rule #1: Doing high-rep sets at the beginning of a workout increases lactic acid levels and inhibits the recruitment of high-threshold motor units, decreasing strength. Rule #2: Pyramiding from high reps to low reps crosses too many borders and confuses the body. Keep intensity within a narrow range. Rule #3: There’s an inverse relationship between…
Often, the most appropriate answer to just about any question a personal training client asks is: “It depends!” Having a nighttime feeding right before bed is a perfect example. Most people believe that eating before bed will lead to weight gain and may adversely affect their sleep and overall health. Well, according to a recent…
When my wife and I bought a new home around 10 years ago, we knew we were going to spend a few dollars on structural upgrades. One of them was an extra foot of ceiling height in the basement so that once my gym was set up, overhead pressing wouldn’t be a problem. That foot…