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Why You Need to Have More Leg Days (Workouts Included)
It’s one of the dumbest ideas around. Not to mention one of the most common. The idea is that you should train legs just one day a week. You hate leg day. I hate leg day. We all hate leg day. You curse it, struggle with it, and then cope with debilitating soreness for three or four days afterwards e...
Learning From Louie: Building a Westside Workout From Home
Westside Barbell has been established for decades as the world’s strongest gym. This is where the strongest lifters in the world train and their main goal is world records. Plain and simple, if you aren’t training for a record, Westside Barbell might not be the place for you. Luckily, founder Louie...
Want Bigger Triceps? Flip Your Grip!
Fellas, how many of you started lifting with the goal of having huge arms? Many of you, right? That’s what I thought. Unless you just started training recently, you know getting big arms is more than banging out curls. You have to make sure you hit those triceps and hit them hard since they take up...
Nonlinear Periodization: Workouts Centered Around Daily Victories
In this day and age, there are thousands of different exercise programs you can look up on the internet and follow. Some are from well-trusted fitness gurus, former bodybuilding champions, and anything and everything in between. What I have noticed, however, is that a lot of extended plans people fo...
Intense 30 Minute Muscle Building Superset Workout
Brad Borland is a strength & conditioning specialist, cancer survivor and the founder of WorkoutLab. Ah, the holiday weekend. For most of America it’s a time to grill, chill and partake in a few libations. For others, like you, it’s a time to take advantage of – to catch up on a little training, may...
Massive Blitz: 4 Week High Rep Muscle Building Cycles
This is a fun (well, painful and effective) little training approach to use when you are in the mood to try something a little different. It is not for the faint of heart. You have been warned. Here's how it works. For 4 weeks you will "specialize" your training by targeting one muscle group with ve...
Luck of the Draw: Get Jacked with a Deck of Cards
If I hear one common complaint from people about their particular workout routine it is that it’s too monotonous. We are creatures of habit, and making gains in the gym requires a repetitive process, but many people get bored easily. If this describes you or the way you often feel then my advice is...
CrossFit vs Weight Training: Which Gives Better Results?
Cross training programs such as CrossFit have taken the fitness world by storm. CrossFit, founded in 2000, had 13 affiliates in 2005 and nearly 6,000 in 2015. They have seen an annual growth rate of 168 percent a year in the last 10 years. About 250,000 athletes compete in CrossFit games with prize...
How to Build Your Own HLM Full Body Workout
When it comes to full body workouts, most involve the same old, same old structure and exercises. While these workouts are highly effective, I decided it was time to create a design structure that allowed trainees to play with some options without sacrificing effectiveness. This is a "build your own...
5 Tips to Go from Average Joe to Swole (Plus Workout)
You’re an average Joe or Jane. You have no desire to ever train for a bodybuilding show or play sports at a highly competitive level. You have lots of competing demands in your life such as work, family, and social obligations. You’ve tried following the advice from all the popular health and fitnes...
This Workout Just Might Kill You...Or Make You Grow - You Decide
You're not looking for the easy way out. Athletes, and that includes lifters, are going to try to find things that are harder and more difficult. That’s because you know it’s the only way to improve, get stronger, and reach your goals. If this describes you then keep reading because I have a challe...