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Blog Training Workouts

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 remember using POF for many years during my competitive days. I liked the fact that I could organize my training pretty easily around it and I didn’t need a ton of volume to get great results. Let’s break down this oldie but goody technique and then plan out a quick, but very effective arm workout around it.

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Blog Training

How to Properly Progress Your Workouts

One of the age-old questions in the world of working out is: How do I progress my workouts? Or how does one go about training progression? It’s an honest question that deserves a bit of clarification from all of the frustrating noise out there.

You may have come across such notions as chasing the pump, lift heavier each training session, and beating the clock for better results. Now, all of those (plus many more) have their merit. But it all depends on what you’re setting out to do.

Here I want to focus in on building muscle. Good ole-fashioned muscle mass. Put simply, you can either build muscle tissue or coax your muscular system into a variety of improved performance (muscular endurance, power, strength, etc.).

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Blog Motivation Nutrition Training

3 Things to Lockdown Before Buying More Supplements

The following is a guest post from Michael Gregory. More about Michael below.

Supplements reign supreme in our current age of quick fixes and “overnight successes.” I’m going to tell you 3 very obvious things when it comes to your journey to a better body before buying more supplements. I’m betting that you’ll shake your head yes the entire time you’re reading. At the end of the article you may still mold whatever I say to fit your current internal dialogue, but I implore you instead to use it as an opportunity to take inventory of where you may be deficient.

I doubly implore you to implement a positive relationship between these statements and your supplement budget. Buying more supplements is rarely the answer. Meaning the more adherent you are to these principles, the more you may (or may not) spend on supplements. Otherwise you could be spending your time and hard-earned money on the wrong things.

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Blog Nutrition

My Favorite Supplements for More Lean Muscle

As someone who isn’t into supplements all that much (I prefer real food any day) some really do help me with recovery and performance. These are my favorite supplements for more lean muscle, energy, and overall recovery.

Since I still love to go to the gym and get in some intense sessions I know that I’ll need a little extra nutritional attention if I want to keep doing what I do. And I’m sure you’re in the same boat. The worst thing we can do is repeatedly hammer our bodies day-in and day-out without proper nutrition. Additionally, as we get older our system needs a little help to rebuild, get stronger, and improve on a daily, weekly, and monthly basis. Think long term.

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Blog Training Workouts

Basic But Effective Chest and Back Workout

Simple is in. Minimalism is the new buzz word floating around and I for one have always been a fan before it was trendy. Most problems have simple answers (not easy, but simple). Your training should be no different. This basic but effective chest and back workout possesses that principle.

It’s not hard to see the complex, frustrating, and confusing machine the fitness industry has turned into. The industry is filled with snake oil ready to take your money and manipulate you into buying the latest gadget or “system” that guarantees will finally be the secret you’ve been seeking. No gimmicks here.

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Blog Podcasts Training

Build Muscle with the Skinny Advantage

In this new Breaking Muscle Podcast host Tom MacCormick and I discuss genetics, muscle gain for the drug-free lifter, filtering information, and my favorite way to train to build muscle as quickly as possible.

Check out the podcast here.

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Blog Training Workouts

Build Your Best Physique Weeks 13 to 18

If you’ve been following along for the past few months you’re well entrenched in the Build Your Best Physique programs weeks 1 to 6 and weeks 7 to 12. If it’s been working for you and you’ve enjoyed the program then by all means don’t change a thing. Keep going. But if you’re ready to shift gears or have hit a plateau then this phase is for you.

After a week of either downshifting your intensity or a few days entirely off from training altogether you’ll be ready to go to the next level. This phase is unique in the way of intensity and pace. You’ll be supersetting exercises in such a way to maximize your time and effort.

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Blog Training Workouts

Build Your Best Physique Weeks 7 to 12

So by now you’ve been on the first six weeks of the Build Your Best Physique Program (weeks 1 to 6). You should have a firm grasp of the basics and have built a bit of a foundation of strength. By focusing on the big compound movements for six weeks and taken either a break or downshifted your intensity for a week or so, you’ll be ready to ramp up into this next phase. 

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Blog Training

Your Training Should Be Generic (Not Complicated)

What does it take to get a college degree? How do you improve your distance while running? How can you gain more muscle or lose body fat?

The answers to these questions aren’t all that complicated. Concepts such as putting in the hours, having focus, and possessing discipline, consistency, and a hard-work ethic are just a few that come to mind when wanting to accomplish most things. These attributes are universal tools that can be applied to what we want to get out of ourselves. Even when you talk to those who’ve accomplished so much in life will mention how they just put in the work, day after day, week after week, and month after month.

Do you notice what’s not on that list? The minutiae, the tiny details, and nitpicking that we ironically seek out so badly. Rarely do you hear a story about sweating the small stuff. They aren’t obsessed with the small, unimportant things that really don’t have much bearing in the big picture of success.

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Blog Training Workouts

Build Your Best Physique Weeks 1 to 6

If you’re needing a new beginning, coming back to training after a long layoff, or are 30 or 40 something and want to follow a no B.S. plan then this is for you.

We’ve already listed a few principles to establish a foundation, but now it’s time to get down to business. The following program starts the “Best Physique” training plan with weeks one through six. It will establish a base for building a muscular, lean physique. Pure and simple. What isn’t included are trendy techniques, unrealistic requirements, and cool-sounding titles (unless you want to call Best Physique super cool or not).

The purpose here is to avoid complicating the muscle building process. Try this plan out for the first six weeks and let me know how you do in the comments below.