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
Category: Journal
A 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 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
Boost 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 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
Will 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 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 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. 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
Revitalize 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 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
Focus 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 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
Navigating 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. Fitness has never been so divisive or passionate as it is today. From the extreme to the nuanced, fitness has … Continue reading Navigating Fitness Advice: A Simple Approach
Lifting, 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. Here it is: Hey Brad, I'm going a little deep on this one. You've mentioned having a son. I have … Continue reading Lifting, Self-Worth, and Body Image
Ditch 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 little white lie. I see something a bit similar on the gym training front. Social media is riddled with videos … Continue reading Ditch the Gym Myths: Dedication Over Equipment
Brad Borland 