Articles & Guides
Learn how to build muscle, burn fat and stay motivated.
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...
Transform Your Training by Understanding Heart Rate Variability
Wearable devices are now commonplace in just about every active population. When I say wearable devices, I’m talking about technology like Fitbits, Whoop Bands, Oura Rings, and dozens of other pieces of technology designed to provide insights into your training, health, and recovery. This technology...
Understanding Muscular Fitness
Following on from my article on muscle and muscle fibers, we know that we have two types of muscle fibers, slow twitch and fast twitch. The larger, faster-contracting fast-twitch fibers have a greater potential for the development of tension. Individuals who have a higher percentage of fast-twitch f...
An Understanding Of Intermittent Fasting
As time evolves so does the amount of information that has been researched regarding nutrition, meal timing, meal frequency, and the way we change our eating habits to suit our goals. In the bodybuilding/fitness world the most preached diet deals with eating multiple meals per day spaced 2-3 hours a...
Understanding Core Training: Maximizing Results With Minimal Risk
If you've spent any appreciable amount of time in a commercial gym, I'm sure you've seen plenty of guys hitting countless sit-ups and rope crunches. However, what if I told you that everything you knew about core training was wrong? What if I told you that you could actually be creating injuries for...
Understanding Drop Sets For Muscle Building
As I said in my rest pause article, of all the extended set techniques that are out there, drop sets have to be my favorite. Actually, when I use intensity techniques, I like to combine several of them, such as drops with static holds and burns but if I had to pick just one, it would be drops. Even...
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...
Ultimate Guide To Vegan And Vegetarian Protein Sources
“How do you get your protein though?” It’s the question that plagues every person on a plant-based diet. When it comes to muscles, it’s no surprise that protein is a lifter’s first concern. You can guarantee that on every muscle building forum across the Internet, you’ll find mention of the quintes...
The Ultimate Guide to Neural Adaptation Training (NAT)
Speed and power are displays of strength training that have developed from greater force production. However, this depends on your nervous systems ability to stimulate muscles. Like Charles Poliquin says, “The more strength you have, the faster and more powerful you can become from subsequent traini...
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 Traps
A set of developed traps are one of the most coveted accomplishments in the world of intelligent weight training. It’s much more a badge of honor and indicator of a lifter who’s able bodied, strong, and seasoned with true development that lasts. Unfortunately, despite the ongoing craze for building...
The Ultimate Guide to Building Massive Shoulders
Big, round, capped deltoids and an awesome set of traps to boot are among the most coveted physique points for anyone in the strength training game. True, many times both muscle groups will grow as a by product of good training, but if you want them to be “next level” you’ll have to zero in and isol...
The Ultimate Guide to Building a Massive Chest
Most guys make the same old rookie mistakes when it comes to building an impressive, developed chest that’s also strong and functional. Truthfully, the chest is one of those groups that serves a bit more purpose for appearance than it does for performance. That doesn’t mean there’s no point in train...
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...
The Ultimate Guide to Ashwagandha: Benefits, Dosage & Side Effects
What is Ashwagandha? Ashwagandha is an adaptogenic herb from Ayurveda (an ancient branch of Indian herbal medicine) that is extremely effective at helping the body cope with anxiety and stress. Traditionally, ashwagandha has been prescribed to help revitalize the immune system after illness. Today,...
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...
Fat Loss Guide: Understanding Fat Metabolism & Macronutrients
Fat loss has become important for all of us; whether we’re losing weight for our health, the beach, or a contest, we follow all kinds of diets and workout routines in an attempt to lose fat. Yet when people tell us what to eat, what workouts burn fat, etc; we fail to understand how fat metabolism wo...
Ultimate Abdominal Development: How To Really Gain A 6 Pack
It’s in every commercial or advertisement trying to convince you to buy their fitness related product. A set of well defined abs, for many who have it, they may not even be able to explain to others how to attain it. Like Peyton Manning said in one of his commercials “Unless you're under 25 or a pro...
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...
Understanding The Uberman Sleep Cycle
The understanding and intricacies of sleep has fascinated many scientists over the decades and possibly centuries. Many theories and ideas have stemmed from countless research projects with many having the goal of improving wellness, quality of life and productivity. The Uberman Sleep Cycle is one s...
Turning It Around! An Interview With Rany Hok
Rany Hok had something to prove. She didn't want to let her body and health slide after her pregnancy. So Rany made a goal to get back in shape within a year after the birth of her son. She proceeded to lose 50 pounds, and completely turned her life around. Rany is now a self-proclaimed gym enthusia...
Types Of Creatine: Is Creatine Monohydrate Still The King?
If you’ve dabbled in the supplement industry much you’re likely well aware of the popular sports supplement creatine monohydrate and its performance-enhancing effects. However, as with most any industry, the natural evolution of supplements has led to companies taking on their own endeavor to create...