Tip: Go Hard, Then Go Home. But Go Hard Often.
How to adjust your training week to allow for more protein synthesis and trigger more muscle growth.
Tip: Lose the Fat, Spare the Muscle
The so-called fat burning zone is a myth. To dump the chub, go hard and fast or low and slow. Here's why and how to do it.
Tip: Perform All Rep Ranges, Regardless of Goals
Train heavy. Train light. Train somewhere in between. It works for strength and size. Here's why.
Tip: Your 1RM Doesn't Really Matter
Unless you're a competitor, you're better off using other measurements of progress. Check 'em out here.
The 7 Training Rules of the 21st Century
Stop Training Like It's 1999
Tip: 1RM Training – Risk vs. Reward
Why you should stop focusing so much on your one-rep max and what to do instead.
Tip: Walk This Way to Burn More Fat
A simple, stress-reducing way to burn more calories when you walk.
Tip: Forearm Flexor Mechanical Drop Set
With the same weight, do 8-10 Zottman curls, then 8-10 hammer curls, and finish with 8-10 alternating dumbbell curls.
Tip: Triceps Thrasher Mechanical Drop Set
Using the same weight, do 10-12 reverse-grip extensions, then 10-12 overhead extensions, and finally rep out on triceps pressdowns.
Tip: Biceps Bomb Mechanical Drop Set
Starting with a weight you can curl 12-15 times, do 8-10 reps on steep side of preacher bench, match those reps on the angled side, then stand and rep out.
