This is me at the start of my fitness journey.
The first year I trained hard, but not very much: 30–40 minutes 3–4 times a week. Let’s call that 2 hours per week. I trained probably 45 weeks of the year. 90 hours total.
This is me roughly 6 months into year one:
The hamstrings are sadly one of the most forgotten muscle groups out there, for both aesthetics and athletics. When people DO train them, I see endless numbers of machines and barbell or dumbbell free weight movements to build up this area.
Little did they know that perhaps the best of all the hamstring exercises was a lowly bodyweight movement. Time to turn those hamstrings…into hamropes.
The hamstrings have two main functions — to extend the hip and to flex the knee. Hinging movements like deadlifts of all sorts and varieties…
Let’s get right into it. You’ll want to focus on two main areas: the shoulders, particularly the lateral deltoid, and the lats/teres major. The shoulders are responsible for your width in an absolute, measurable sense, while the lats/teres contribute heavily to the “look” of width even if it’s not as quantifiable.
The side of the shoulder is best built up with a combination of overhead pressing movements, isolation work for the side deltoid and some rear delt work as well. Contrary to popular and incorrect belief, the shoulders have seven heads in total, not three.
I’m a huge fan of the basics when it comes to building a physique. There’s so much bullshit out there from modern-day influencers all trying to stand out, that usually taking a bare-bones approach works best.
Sure beats using a different variation every workout and never making real progress because you can’t actually see the strength or size gains that…you’re not making.
The barbell row is great. It allows for a good deal of freedom of movement and also lets you truly overload the back with heavy weight. You can bend over more and row more towards the belly for…
You cannot gain muscle infinitely. This should seem like a fairly obvious statement. Typically speaking, trainees will gain most of their muscle mass in the first few years of training, and they’ll experience diminishing returns, sometimes dramatically.
Eventually, these gains will slow to the point where they are simply impossible to measure, to mere grams per year of diligent and optimized training. This could be after fifteen to twenty years of training, but it’s something that every natural bodybuilder encounters.
Even more eventually, despite your best efforts, you’ll lose muscle mass. If you start training at twenty years old, and…
There’s nothing wrong with being normal in any aspect of life, and that certainly holds true with ones approach towards physical fitness and exercise. However, if you want extraordinary results, don’t fool yourself into thinking that normal methods or an average mindset will produce them.
They won’t. And anyone selling that is lying to you.
Here are five signs that you are a normie lifter. If you feel offended or attacked by this article, you probably are one. There’s nothing wrong with that. But if you want to change that status, you might want to level up your training game.
The teardrop of the quad. The long head of the biceps. The upper chest. The “upper lat”. The medial head of the triceps. The rhomboids.
All very important muscles. All of them can be preferentially targeted with certain movements.
But should you?
The biceps has two heads.
Both act on the elbow to flex it, and also assist in raising the arm overhead by acting on the shoulder. You can get slightly more activation of one or the other by manipulating your arm position or even the load, such as holding a dumbbell off-center.
But should you try to emphasize…
Picture a barbell squat in your mind. You walk up to the bar, the heavy load resting on either side of it taunting you. You take a deep breath, get under the bar, position it carefully, brace your core hard and lift it out of the rack.
Where is the bar?
Typically speaking, it’s on your upper traps, or a “high bar” back squat position.
Some people prefer a “low bar” position, where the bar is a bit further down on the rear delts, and the torso is more inclined.
But how many of you envisioned the bar resting on…
Recently while maxing out on the incline bench press, bodybuilder Ryan Crowley suffered a massive pec tear. It was one of the worst I’ve ever seen.
To set the stage a bit: Ryan Crawley was training with Larry Wheels, one of the strongest powerlifters on the planet who also has a truly massive social media following. They started out with the incline bench, gradually warming up and adding plates.
Larry Wheels did four plates (180kg) for an incredible seventeen reps, then Ryan did the same weight for seven reps, with the eighth being a long and agonizing effort, which Larry…
Let’s get right into it. The vast majority of people have goals that are the following:
That’s probably 80–90% of people. Very few people even think of longevity. Even elite athletes generally aren’t thinking of how they’ll be performing and feeling in a decade or two. Just the next competition.
Here are twenty tips to maximize your gym experience in the long term — something there is astonishingly little information about online.
If you see a jacked older guy in the gym, watch how he trains. I mean, don’t be creepy about it or…