I guarantee that I can take most individuals who are on a quest for more muscle and a leaner physique and multiply their progress several times over within several weeks. I don't like the word guarantee very much and avoid mentioning this overused term, but this is a time I can confidently voice that infamous … Continue reading The Lost Art of Deep Work in the Gym
Category: Training
New Leg Training Routine for My Bad Knee
My leg training has been mostly successful for the past few weeks. However, as with all things it can get a bit stale. Always willing to change, I once again shifted gears and came up with another knee-friendly leg routine. What's different? I didn't reinvent the wheel or anything, but I did throw in two … Continue reading New Leg Training Routine for My Bad Knee
The Most Overlooked Training Principle for Muscle Size
I'll spare you the normal intro B.S. and get right to it. The most overlooked training principle for putting on real muscle size is rest periods between sets. Pure and simple. Maybe you or someone like you is guilty of not following this hallowed rule? I was for the longest time. When I was younger … Continue reading The Most Overlooked Training Principle for Muscle Size
Are Your Early Morning Workouts Even Effective?
It's been a few years since I got up early (like 5:00 am early) to go train. I'm not foreign to it by any means, but it's been a while, to say the least. With changing schedules and other reasons I decided to get up at 5:00 and be warmed up and ready to go … Continue reading Are Your Early Morning Workouts Even Effective?
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
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
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?
Brad Borland 