I'm never one to give anyone a completely overhauled diet plan, especially when I barely know their habits, likes, or dislikes. Lifestyle can dictate a ton when it comes to fitness, health, building muscle, losing fat, and any other life-improving action. I like to instead look at what someone is doing and give suggestions. Here, … Continue reading My Current Diet (Full Eating Plan)
Category: Fitness
My Current Complete Workout (Full Program)
I've received several messages from those who wanted to see my current workout in full. Thanks for the messages and here you go. First, a couple of points to be made: I train around five or six days per week. I usually go on Monday, Tuesday, Wednesday, Friday, and Saturday. Each workout is an hour … Continue reading My Current Complete Workout (Full Program)
My Current Training Split
I've experimented with a lot of splits over the, ahem, decades. I've always gone back to just about three that have given me the greatest results. Plus, as a forty-something, I have to pay a little more attention to recovery. Currently, I'm back on an old, reliable standby. I call it my golden era split … Continue reading My Current Training Split
Over 40 Leg Training for More Mass
Check out this knee-friendly, over-40-leg training routine I did the other day. I will warn you, it's tough and you will be sore, but your knees and back will thank you. This is solely for building muscle. You will get stronger, but it's not the main goal. For rest periods go with 30 seconds for … Continue reading Over 40 Leg Training for More Mass
How to Fix Bad Fitness Advice
You could scratch the proverbial paint off the internet wall and easily find some pretty bad fitness advice. Social media doesn't help either. From "influencers" to self-proclaimed experts, it feels like we are drowning in a sea of marketing, advertising, and promises. How do we fix this? Can we do it on our own? Who … Continue reading How to Fix Bad Fitness Advice
Simple and Quick Dumbbell Arm Workout
Someone recently wrote to me about different training techniques and touched on one I've known for a while now and recently revisited. If you're at all familiar with Steve Holman and Jonathan Lawson from the old Ironman Magazine days you'll know they popularized the POF system. That is the Positions of Flexion training technique. I … Continue reading Simple and Quick Dumbbell Arm Workout
How People Really Lose Weight: My Observations
I won't even begin to mention the never-ending wormhole that is the subject of which diet is best and worst. Everyone has their own opinion about the countless plans, programs, and protocols so I'm not touching that gorilla. So if you've dug into your tribal diet corner refusing to budge even an inch then stop … Continue reading How People Really Lose Weight: My Observations
At Home All Dumbbell Workout
At-home full-body dumbbell workouts are everywhere, but many are structured for those who just want a quick "get-in-shape" program. I've always been a student of muscle. If I'm going to spend time training I want any routine I follow to build muscle, and strength, and give me a great pump so I can walk away … Continue reading At Home All Dumbbell Workout
What’s the Best Body Part Split if You’re Over 40?
If you're like me you love training. Not "get in shape with step class" kind of training, but bodybuilding style training that puts muscle on your frame. (Nothing wrong with step class, just not my cup of tea). I love the pump of blood, I love pushing myself, and I love the discipline. But this … Continue reading What’s the Best Body Part Split if You’re Over 40?
How Do You Learn About Fitness?
The word fitness is both a simple and highly technical concept. I'm not about to get into an in-depth philosophical discussion on opinions, attitudes, and scientific wormholes, but I do want to mention a few traps we get into and then help to simplify things for you to actually use and put into action. I … Continue reading How Do You Learn About Fitness?
Brad Borland 