The Top 5 Posts of 2025
I’ve never done a “Top List” before and thought it would be nice to look back on which posts got the most eyeballs and were viewed by you. I wish I could say that there…
Keep reading
Be a Renaissance Man or Woman: A Call to Action
Be a renaissance man. Every now and again, I like to shift gears here and write about bigger things other than biceps and bench presses. Call it a 30,000-foot view post where I pan back…
Keep readingBenefits of Low-Volume Training: My Experience So Far
A few early observations about my low-volume training. It’s been about a full week of training with lower-volume training. I didn’t reduce my sets all that much, but cutting out one set per movement is…
Keep readingDo Over 40 Trainers Need Lower Volume for More Muscle?
The over-40 fall/winter mass training program. With the cold months approaching, it’s a great time to rethink training and shift gears a bit. I always think of my training in terms of seasons. Not necessarily…
Keep readingCoping with Burnout: Understanding Its Impact on Training
When you feel flat, over-trained, and unmotivated. I have a standing appointment with the phenomenon known as burnout. I’ll be gliding along, minding my own business, getting great workouts, pumps, and progress numbers, and then…
Keep reading7 Exercises I Don’t Do Anymore and What I Do Instead
Climbing to the age of 40 and beyond brings with it a host of changes. Some great (family, wisdom, some success), but it also has its fair share of challenges (more medical maintenance, heftier bills,…
Keep readingMaster Your Goals with Ready, Fire, Aim Strategy
Ready. Fire. Aim. A popular marketing quote is, “Shipped is better than perfect.” It’s basically saying that you’ll never put into practice a plan you’re trying to perfect. You’ll be so wrapped up in developing…
Keep readingA Short Primer on the Fundamentals of Training, Even After 40
Old training principles that never get “old.” We all need a primer every now and again. Even for us over-forty types who think we’ve been through it all. I try my best to practice the…
Keep readingShould You Lift Heavy After 40?
A case for going heavy if you’re over 40. If you’ve been a reader of this blog for any time whatsoever, you’ve noticed I’m a big believer in a more moderate-to-high rep range. This is…
Keep readingMy Short List of Supplements That I Use for Muscle, Strength, and Health
The supplements I believe in and use. Over the years (decades?) I’ve tried my fair share of supplements. I’ve admittedly jumped on a few trends, bandwagons, and hype and tried the latest new compounds promising…
Keep readingHow I Boosted My Arm Gains with Superset Training
I can’t emphasize enough the importance and power of keeping the basics at the forefront. We like to seek out secrets, tricks, and other advanced techniques in hopes of finally unlocking optimal progress. I’ve been…
Keep readingLow Motivation Leg Days and Relearning to Squat Effectively
A friend didn’t want to train legs. And starting over with squats. Don’t want to train legs? Try this The other day, a friend of mine was already warming up for his lower-body training day.…
Keep readingKnee Health and Leg Training: A Comprehensive Update
Leg training: an update on knee health and building muscle. I’ve written about the problems with my knees and what I think is the culprit in the recent past. The horribly bent leg extension machine…
Keep reading
Navigating the Changing Landscape of Fitness Content
It’s that time of year again when I ask myself a series of questions about the fate of this blog. Disclaimer: I don’t see my blog as some huge, influential source of information or central…
Keep readingHybrid Training: Balancing Free Weights and Machines
Hybrid programs: free weights and machines. My training has evolved over the years in many more ways than one. Yes, getting older (and with more mileage) comes with the necessity to shift gears a little…
Keep readingKey Questions to Enhance Your Training and Nutrition
Below are some tough, honest questions you need to ask yourself if progress in training and nutrition is eluding you. On training How many days per week are you dedicating to upper body training? How…
Keep readingHow to Avoid Elbow Pain With Lying Triceps Extensions
Lying triceps extensions, elbow pain, and a simple fix for better gains. If you’re built like me, then you’ve had your fair share of aching joints. I’m a relatively tall guy with long limbs. The…
Keep readingOptimal Rep Ranges for Muscle Growth Explained
What rep range is best for muscle growth (hypertrophy)? I normally don’t get too “tech-y” or “science-y” on this blog. I like to keep all that jargon in publications I write for. But I can’t…
Keep readingBuild Discipline for Lasting Workout and Diet Success
Before starting a new workout or nutrition program, start with discipline first. When starting a new workout program or just starting out in general, it’s easy to get lost in the weeds. You scour the…
Keep readingA Question About Fitness Freedom: Ditching the App for Gym Enjoyment
Here’s a question from Paul asking about science and social media versus pure enjoyment in the gym. Hey Brad, This is mostly an observation, but interested to hear your commentary when I finally get to…
Keep readingBoost Your Workout Results: Time Your Rest Wisely
The importance of timing your workouts. Whenever I mention workout timing, many people immediately think of the duration of their workouts — how long they last. True, the duration does matter. Spend too much time…
Keep readingWill Biking to Work Slow Leg Gains?
A reader recently sent me this excellent question that I think a lot of us can relate to. Hey Brad, Question for you. Over the years, I’ve tried biking to work. It serves a practical…
Keep readingKnee Pain from Leg Extensions: My Experience
Knee pain and the worst leg extension machine ever! I’m dating myself a little, but I remember when leg extension and leg curl machines had the arm bar in the middle of the foot/ankle pad.…
Keep readingRevitalize Your Workout Routine: The Importance of Lightening Up
We often want to push beyond what we did yesterday. Lift more weight, perform more reps, or jack up the intensity. If we’re not moving forward, we’re either standing still or moving backwards. It’s the…
Keep readingFocus on the Process: A Physique Goals Cheat Sheet
As the old saying goes, it’s not about the destination but the journey. I see many gym-goers talk about their goals without much to show for it. Goals are great, but focusing on the end…
Keep readingNavigating Fitness Advice: A Simple Approach
Before you run far away from this topic, allow me to elaborate. Fitness advice is one of those subjects that can conjure anger, frustration, and dogmatism. Everyone seems to have their own camps of thought.…
Keep readingLifting, Self-Worth, and Body Image
Here’s an excellent question from a reader about the concerns of self-worth and body image, how it relates to exposing their child to weight training, and how it can potentially influence and impact their confidence.…
Keep readingDitch the Gym Myths: Dedication Over Equipment
When Air Jordan’s came to market, Nike had everyone thinking that the shoes could make them jump higher and make more baskets. The everyday high schooler soon found out that they had been sold a…
Keep reading5-Day Muscle Building Hybrid Split Routine
In previous posts here and here, I discussed a 2-day split that I ran for a short period of time. I’m currently back to my traditional 3-day A/B routine and have been for several months.…
Keep readingIs Bodybuilding Still Relevant in Modern Fitness?
Here’s a recent message I received from a reader that concerns bodybuilding style workouts compared to more trendy, functional training modes. I felt the need to post this in hopes of addressing others’ questions out…
Keep readingSomething went wrong. Please refresh the page and/or try again.
Brad Borland 