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…
What happens when guys train with other guys? Often, the weight starts to pile on the bar, and form gets thrown out the window! “It’s all you, Bro. I’m barely touching it!” says your training partner while he deadlifts the bar off your chest. Out of a set of ten on the bench press, you…
I just got back from a 10-day vacation in Florida, where I managed to train six times—twice at a gym, twice in our condo (check out the photo of me doing “piggyback” split squats with my son on Twitter), and twice at a beach workout area in Fort Lauderdale. But the most memorable training session…
If someone watches you while you train, your performance will improve. This is known as the Hawthorne effect (also referred to as the observer effect), and it’s one of the key benefits of personal training. The Science Behind Supervised Training A study published in Medicine & Science in Sports & Exercise examined the impact of…
Most people associate the hack squat with a sled machine, but this exercise was originally performed with a barbell. Named after old-time strongman and champion wrestler George “The Russian Lion” Hackenschmidt, the movement resembles a deadlift more than a squat. However, unlike a deadlift, the hack squat primarily targets the quadriceps rather than the posterior…
I know, you’ve heard it before: “You can build muscle and lose fat, and all it takes is 20 minutes a week!” There’s probably an infomercial airing right now making the same claim. But the program I’m about to reveal actually delivers. Here it is—don’t blink because it’ll go by fast… Loading parameters: 1 set,…
Learn the results of the 12-day training experiment, including how nutrition, recovery support, and a higher-rep, faster-tempo approach helped break plateaus, boost muscle growth, and deliver a powerful new stimulus for hypertrophy.
See how this 12-day program was built, including the training split, workout structure, exercise pairings, and the strategy behind using higher frequency, lighter loads, and faster controlled reps to stimulate new muscle growth.
Discover the 10 core strength training rules John Paul Catanzaro usually follows—from reps, rest, and tempo to workout duration and recovery—and learn what inspired him to challenge them with an unconventional 12-day training experiment.
During an episode of The Motivation and Muscle Podcast Show, Brooks Kubik, author of Dinosaur Training Secrets, discussed how weightlifters in the 1930s and ’40s naturally gravitated toward high-protein, low-carb diets. Without modern nutrition courses or research, they relied on instinct. When they prioritized protein, salads, and vegetables, they felt better, looked better, and performed…