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 at my gym was putting undue stress on my knees and creating a strength imbalance. It's been a while, and … Continue reading Knee Health and Leg Training: A Comprehensive Update
Category: Training
Hybrid 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 if I want to continue on the bodybuilding path. But what does that look like? Judgment day There was a … Continue reading Hybrid Training: Balancing Free Weights and Machines
Key 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 many days per week are you dedicating to lower body training? Does it seem balanced? How much volume (sets) do … Continue reading Key Questions to Enhance Your Training and Nutrition
How 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 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
Optimal 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 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
Build 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 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
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
Brad Borland 