Articles & Guides
Learn how to build muscle, burn fat and stay motivated.
Body Transformation: Zsolt Pajer Body Transformation
Lifestyle Prior To Change What was your lifestyle prior to your transformation? I have been working out since I was 16, but never took it seriously, and never paid attention to the meals. In 2007 I had a small surgery and was not allowed to lift anything heavy, nor could I do any cardio for a year....
Body Transformation: Zach Stubbs Body Transformation
Lifestyle Prior To Change If I had one word to describe myself during those days it would be careless. I ate everything that could add inches to my waist without the first thought that it was truly destroying my gym efforts. I was overconfident in that imagining I could do things my own way and get...
The Zig Zag Diet Approach
You can’t lose fat and gain muscle at the same time. The belief that you can’t cut fat and gain muscle is a popular one. Many try, but many fail. They cut calories, hit they weights, and perform hour after hour of cardio. They lose weight, but can’t seem to gain any muscle. So what now? We’ve all he...
The Zig Zag Bulking Approach
It’s time to get radical! Conventional bulking involves eating a large amount of calories for weeks on end. This is a proven method of packing on muscle. But it also is a proven method of packing on fat. I want to provide you with an alternative method of gaining muscle. One that won’t turn you into...
Are You Weaker Than You Think? Here's How to Get Stronger
We need to have a talk. This is a topic we both have been putting off for a while now but the time has finally come to face some tough facts. You’re dedicated and pushing yourself to achieve those goals of getting bigger and stronger. You want it and no one is questioning that. The thing is we all k...
Your Week Off From Training Isn't Going to Fix Your Back
We've all been there. I know I have. Training is running smooth, you're making consistent progress, and feeling great in the gym. Then, seemingly out of nowhere, it hits. There goes your back. The instant it hits, you go stiff in an effort to prevent increased irritation. Slowly a sharp pulling sens...
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...
11 Reasons Why Your Lean Bulk Plan Is An Epic Failure
Lean bulking is tough. If it were easy, everyone would be jacked (and tan)! Here are the top 11 reasons why most lifters fail at their lean bulking attempts and what to do about it. 1. You're Still On Your Cutting Diet (Just with Larger Portions) Let’s face it, there is a reason that cutting only...
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...
Your Go-To Guide To Gaining Muscle While Minimizing Fat Gains
Many trainees have similar goals in mind when it comes to building their physiques: gain muscle without gaining body fat. On this road to physical improvement they will more often than not have a phase of bulking (gaining a combination of muscle and body fat) and a phase of cutting or leaning out (s...
Your Guide To Workout Nutrition And Supplementation
The nutrients you consume before, during and after your workout have a huge impact on your energy levels, workout intensity and recovery. In this article I’m going to explain how to use food and supplements correctly to make sure you get the most out of every workout! The best way to approach workou...
Your Go-To Guide For Cutting Fat While Keeping Muscle
If you are like any other bodybuilder on the planet you fight for every ounce of hard-earned muscle each and every day you enter the gym. Your diet is on point, your workouts are consistent and your rest and supplement regimen is perfect. Somewhere on the road to your ultimate physique you may find...
The Worst Gym Advice You've Ever Heard
Leave it to a gym bro or a bad trainer to saturate the industry with misinformation. It’s funny how rapidly the wrong stuff spreads and how hard it is to get clients and trainees to do what’s good for them when it comes to strength training. If you could get results by following the instruction of t...
Pre & Post-Workout Supplementation For High Intensity Exercise
Editor's note: article pictures feature NutriForce sponsored athletes Alessandra Pichelli (4th in the 2013 CrossFit Games) and Scott Panchik (4th in the 2013 CrossFit Games). High intensity exercise has quickly become a growing trend within the fitness community because it allows for more work to be...
You Are What You Lift
I’m sure many of you are familiar with the phrase “You are what you eat”. Outside of the genetic predispositions some people have that allow them to eat whatever they want; this phrase still holds true today. What it implies is that if you constantly eat healthy and you watch your calorie intake, we...
M&S Heavy Vol. 1: Workout Music For Extreme People
A while ago, I was asked by a fellow M&S team member to recommend them some lifting tunes because they were getting tired of listening to the same thing over and over. This conversation spawned the idea to put together a playlist for everyone that likes metal, hardcore, and everything in between to...
Workout Nutrition And Hormonal Manipulation
In many of my articles over the years, I have promoted an approach to training that takes full advantage of manipulating your body's natural production of anabolic hormones. One area I have not gone into great detail about is the idea of insulin manipulation through the use of carbohydrates and supp...
Workout Partner Training: Maximize Your Gym Time With A Buddy
Almost anyone who ever touched a barbell is familiar with scenes from Pumping Iron of the overwhelming camaraderie between all of the bodybuilding champions at Gold’s Gym, Venice Beach. The fast pace, motivation and absolute fun those guys had back then were incredibly contagious even through your T...
Working Out And Good Nutrition: More Than A Weight Loss Battle
When I started my journey (2003) the only thing on my mind was the desire to lose weight. With time, I learned to STOP obsessing about the number on the scale. There are multiple ways to track your progress: body measurements, loving what you see in the mirror, you need smaller clothing, you can r...
How To Workout In A Crowded Gym: 9 Tips For Better Training
Brad Borland is a strength & conditioning specialist, cancer survivor and the founder of WorkoutLab. Does this describe you in some way? You enter your local gym on a weekday evening to find it crowded as usual. It’s 5:30 or so and all of the after-work wannabe bodybuilders and wide-eyed weight trai...
The Working Man's Guide to Gains
The internet is riddled with training and diet programs tailored for the gym rat. Intricate and time-consuming training programs and expensive eating plans that require special trips to the local specialty food store aren’t all that practical. It can eventually lead you to believe that the results y...
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...
Women's Body Bible: Training, Diet & Supplementation
The primary concern women have when it comes to weight training is, "I don't want to get big or bulky." We are here to tell you that you won't! Men vs. Women - What's the Difference? Training Studies have shown that men and women do not need to train differently. If you are a woman and want to gain...