Articles & Guides
Learn how to build muscle, burn fat and stay motivated.
10 Bodypart Training Series: Your Quest To Building Mountain Peak Biceps!
Editor's note: Find all 10 articles in this series on the 10 Body Part Training Series Main Page. Massive, well-peaked, muscular and separated biceps are the goal of so many trainers. Hours upon hours of blood, sweat and tears go into training and torturing this often stubborn body part. We look up...
10 Bodypart Training Series: Your Quest At Chiseling Rock-Hard Abs!
Editor's note: Find all 10 articles in this series on the 10 Body Part Training Series Main Page. One of the most sought-after bodyparts by trainers everywhere is abdominals. It seems everybody wants them, but few have them. Many toil away in the gym with sit-up after sit-up and crunch after crunch...
10 Bodypart Training Series: Your Quest On Building Steel-Forged Forearms!
Editor's note: Find all 10 articles in this series on the 10 Body Part Training Series Main Page. Many do not consider forearm training as a high priority item. Huge upper arms, a barrel chest, and thick quads are what most are after in any given gym in America – but what about the details? Sweating...
The Complete Working Man's Guide to Building a Workout Program
For some folks, working out is like showering - everyday, whether they need it or not, they’re in the gym doing something. However, for others it isn’t always that simple. While I’m sure they maintain good personal hygiene, the gym isn’t always the first thing on their mind. Now, before you whip out...
15 Reasons Why You're NOT Building Muscle!
Here’s a question I see time and time again in online bodybuilding & fitness forums: “Hi, I have been working out for __ [insert long time period here] months and I have only gained __ [insert small amount of weight here] pounds. I train hard and have been taking XYZ supplements. I can’t gain weight...
Which Training Style is Best for You?
I’m probably going to be one of the very few people you hear say this over the course of your training journey: There’s NO “best method” to lifting. So much of your results ride on your genetics, physiology, and personal response to exercise and diet, that there’s no one to say what you’re doing is...
Wheels Of Steel: How To Develop Muscular Legs
Developing a great set of wheels takes years of hard work, thousands of repetitions and heavy, heavy weights. It stands to reason that this is why you see so many fit people with underdeveloped legs. There are, of course, those genetic freaks that have massive legs but for the vast majority, develop...
The Wheel Deal: Effective Leg Training Made Simple
A complete physique! That’s what a true bodybuilder or fitness enthusiast strives for. Many refer to themselves as bodybuilders but when you observe their training habits you may see: Monday: Chest, biceps (maybe triceps) Tuesday: Cardio Wednesday: Chest, biceps (maybe abs?) Thursda...
Volume Vs. High Intensity: Which Style Of Training Is Best For Growth?
One of the hottest arguments in bodybuilding today is the ideal training method to accelerate muscle growth. The argument seems to be neverending, and no matter how much research is released in regards to training and muscle growth, it appears there will never be a definite answer because of all the...
Want Big Arms? Focus On Triceps
Brad Borland is a strength & conditioning specialist, cancer survivor and the founder of WorkoutLab. I would predict your answer to the title of this article is a resounding yes. Not just yes but YES! Let me guess how your quest for bigger arms has played out in the past: Heavy barbell curls, dumbbe...
Vince Gironda Inspired Workouts: 8x8 Training, Mindset, and Principles
If you’re a fan of bodybuilding or physique competitions, then you know many of the top champions work with a trainer and/or nutritionist to help them prepare for their big shows. Many of the folks these athletes hire are known as coaches or “gurus”. You might be able to name many of the top "gurus"...
Vegan Muscle Building - Can It Work?
Over the last years, more and more people have approached me with questions regarding a vegan diet and how to gain muscle/lose fat, so I decided that this might make for a good topic for Muscle & Strength. I am a convinced carnivore but I do respect other people's beliefs, and it makes for interesti...
Venom Training System: Low & High Rep Bodybuilding
Venom Training When an individual plans for their workout they typically decide between either a low repetition, heavy weight blueprint or high repetition, low weight. In comes my Venom Training System. This system combines both low repetition, heavy weight AND high repetition, low weight workloads...
Should You Vary Protein Sources To Maximize Muscle Building?
Proteins are often put upon a pedestal by gym-goers and for good reason. Aside from the myriad of functions proteins play in vivo, they’re also a key regulator/substrate for muscular (and other tissue) hypertrophy. Obviously if you’re putting in endless hours training and beating your body to a pulp...
Build More Mass: Use Chains for Strength Gains
Hanging chains on the bar while lifting weights may seem like something only elite powerlifters do to maintain their incredible strength and power. You may also think that these medieval-looking chains couldn’t possibly have much of an influence on the training effect, especially compared to all the...
Unique Movements, Power Racks And Exercises You Should Be Doing!
Unique Movements Lately, due mainly to time constraints, I've had to get creative in some of my workouts as far as how I perform an exercise. Case in point, if I have 15 minutes to do a workout (sometimes I only have ten!) and it's back day, for example, I will employ intensity techniques as well as...
Unilateral Training: Building Muscle & Strength Without A Barbell
Brad Borland is a strength & conditioning specialist, cancer survivor and the founder of WorkoutLab. If you’ve toiled away in the gym for any length of time you probably are a bit set in your ways. You have your trusty program at the ready pumping iron day in and day out with little thought of any d...
Ultimate Triceps Training: Increase Your Arm Size In 16 Weeks
Bigger arms are the goal for many when they first engage in a weight training program. But it is the triceps muscle, and not the biceps, that are the key to increasing the number on the tape measure when sizing your your arms. The triceps make up nearly 2/3rds of your arm size and are responsible fo...
Your Ultimate Physique: 13 Ways To Strip Fat & Build Muscle
Brad Borland is a strength & conditioning specialist, cancer survivor and the founder of WorkoutLab. Okay, you want to strip some body fat and keep or maybe even build some muscle in the meantime. Seems impossible? Not really. Adopting a few little tricks and sticking to your plan of action will hav...
The Ultimate Guide to Building Massive Legs
There’s a lot to talk about when it comes to lower body development. Especially if you’re talking to me. At this time, one year ago, I had legs the size of a flamingo’s due to double knee surgery from a bilateral patellar tendon rupture. After I got out of the wheelchair, I started the quest to buil...
The Ultimate Guide to Building Massive Arms
I have a confession to make. For a long time, I didn’t really train arms. I have big arms, but genetics seem to have played a kind role in helping with that, so it wouldn’t take much to help them grow when I wanted them to. I’ve since come to a realization, however, everyone doesn’t have a genetic e...
The Ultimate Guide to Building a Massive Back
It doesn’t matter who you are. Your physique will NEVER be imposing physically, or useful functionally if you don’t have a developed, strong back. If you don’t believe me, I’ll pause this article for a moment while you scour the internet trying to find 5 examples of impressive physiques or noteworth...
Ultimate Chest Training: Bigger Pecs In 16 Weeks
When most people hit the gym on Monday, it’s usually national chest day. There are always waiting lines in front of the benches that extend out of the gym door. Outside of huge arms, large pecs are coveted by most who find themselves under a barbell. The question is, are you using the right routine...
Ultimate Arm Blaster: Add An Inch In 90 Days
Take notice! This arm blasting article isn't nonsense. If you want bigger arms, you've come to the right place. In 90 short days, you will be adding one inch to your arms. Ready? Then let's roll... The problem with too many arm workouts is that they lack focus and variety. Most tricep and bicep rout...