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 hub for all things fitness. I don't have a countless number of "fans" who incessantly message me their thoughts, questions, … Continue reading Navigating the Changing Landscape of Fitness Content
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 advantage of such limbs is that I'm a fair "puller." I'm not all that impressive pushing (a la bench press … Continue reading How to Avoid Elbow Pain With Lying Triceps Extensions
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 talk about rep ranges without a little science to back it up. Traditionally, we've been told by media and gym … Continue reading Optimal Rep Ranges for Muscle Growth Explained
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 internet for the latest program, you want to tweak things precisely, and you tend to focus on the wonderful gains … Continue reading Build Discipline for Lasting Workout and Diet Success
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 the point. I was diagnosed with lung and brain cancer on 17 February 2022. After years of sitting on my … Continue reading A Question About Fitness Freedom: Ditching the App for Gym Enjoyment
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 distracted, talking, or staring into space, and you're 45-minute weight training session turns into a 2-hour marathon. Here I want … Continue reading Boost Your Workout Results: Time Your Rest Wisely
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 function (as my family only has one vehicle), but also provides exercise, of course. And I enjoyed it. However, I … Continue reading Will Biking to Work Slow Leg Gains?
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. It made complete sense to me. It evenly distributed the load, and the pad had little potential to bend over … Continue reading Knee Pain from Leg Extensions: My Experience
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 pursue-your-goals-at-any-cost mentality. I don't blame us humans. It's in our DNA to strive for better; better food, better shelter, better … Continue reading Revitalize Your Workout Routine: The Importance of Lightening Up
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 result and not paying enough attention to the process doesn't leave you with much progress. You've heard all the quotes: … Continue reading Focus on the Process: A Physique Goals Cheat Sheet
Brad Borland 