Who Vince Gironda Was and Why You Need to Know
Who Vince Gironda Was and Why You Need to Know
He taught the first Mr. Olympia, Larry Scott; seven-time Mr. Olympia, Arnold Schwarzenegger; three-time Mr. Olympia, Frank Zane; Lou Ferrigno; Rick Wayne; Don Howorth; and Freddy Ortiz. Learn more...
Bicep Barbell Finisher: Countdown Sets
Bicep Barbell Finisher: Countdown Sets
Many of my clients have a love/hate relationship with this finisher technique. Use it for other body parts, too! Here's what to do...
Giant Sets for Size and Strength
Giant Sets for Size and Strength
Skimping out on accessory work because you don't have enough time? Get a nasty pump with giant sets and kiss your time constraints goodbye.
Exorcising the Demons
Exorcising the Demons
After doing contest prep for thousands of clients over the last twenty years (real years, not rounding up ten years like a lot of online prep guys), here are some of the more common demons that competitors face to get insanely shredded.
I Know Shit
I Know Shit
What's common knowledge to me may in fact be new to you...so here you go: Thirty-five training, nutrition, and supplementation gems to reach your physique goals. And oh do these gems glisten.
3 Relationship Red Flags for Bodybuilders
3 Relationship Red Flags for Bodybuilders
You've been taking care of yourself and have gotten into great shape, and have secretly wanted your spouse to do the same, but they have shown no desire forever, until now. Why?
It’s Not Just About Shredded Glutes
It’s Not Just About Shredded Glutes
Many people end up over-dieted and look horrible due to chasing this shredded glute finish line and STILL don't end up with the look they desire. As a competitor, it's all about balance.
The Stress of It All
The Stress of It All
You do you and let me do me.
Bare Bones Bodybuilding
Bare Bones Bodybuilding
This article is not about the bands or weights but HOW you use the bands or weights. You can use these 12 techniques to keep your workouts fresh and keep your sanity without going to the gym.
Smart Fat Loss During a Pandemic
Smart Fat Loss During a Pandemic
For the sake of this article, I am going to explain the smartest moves and what I have done personally with my clients with regard to fat-loss goals. We will go over two categories – general fat-loss and bodybuilding competitor.
Supersets for Hypertrophy Training
Supersets for Hypertrophy Training
The trick is to get the right combination for the muscle or the area of the muscle you are working. Inside I have the best supersets for each muscle group and some crazy options — just in case you want to go psycho and do something that everyone else doesn't have the balls to do.
Best Training Methods for Biceps Growth
Best Training Methods for Biceps Growth
In this 5-week program, I include training modalities that your biceps respond to by growing. We'll cover peak contraction, isotension, giant sets, extended sets, plus a great bonus finisher to encourage a biceps stretch!
Small Guys and Their Thought Bubbles
Small Guys and Their Thought Bubbles
I want to get huge by summer, old bro. How do I get big like you?
The BFR Hype
The BFR Hype
Aside from a super pump, what’s going on in your muscles when you do Blood Flow Restriction training? A lot. Here's what we know.
7 Exercises That Have Become Extinct
7 Exercises That Have Become Extinct
Trends come and go and with them, certain exercises. With that in mind, which exercises does a seasoned bodybuilder say are outdated?
Conjugate Powerbuilding 3-Week Split
Conjugate Powerbuilding 3-Week Split
What do powerlifters and bodybuilders have in common?
I’m a Prep Coach, Not a Salesman
I’m a Prep Coach, Not a Salesman
I was invited to a bodybuilding group on Facebook the other day and though I get a lot of these types of invitations and usually dismiss them, I decided to click on this particular one because the discussion being showcased was asking who in the group was a nutrition or prep coach.
The End of an Era?
The End of an Era?
Hardly. Those who think the world of weights has a definitive destination are unfortunately on the wrong path.
Is Overtraining a Myth?
Is Overtraining a Myth?
Be careful from whom you take advice...
5-Week Triceps Program for Bigger Arms
5-Week Triceps Program for Bigger Arms
This five-week program provides a balanced approach to adding triceps size. Get ready to stretch those sleeves.
5 Gifts for the Powerbuilder
5 Gifts for the Powerbuilder
With no weight class or aesthetic events to worry about around the holiday season, it’s a perfect opportunity to pack on some extra mass... and to pick up some gifts for your favorite powerbuilder.
Thank You, Innovation!
Thank You, Innovation!
Leg equipment has come a long way...
WATCH: John Meadows and The Muscle Doc Train Back and Chest
WATCH: John Meadows and The Muscle Doc Train Back and Chest
John Meadows was interested in the things Jordan Shallow discussed in podcasts and IG posts, so he reached out to him with the intention to "steal" some of Jordan's ideas. Well, that didn't go as planned. Don’t waste an opportunity to steal this workout from elitefts. Not that it’s stealing; you have our permission.
11 Things You Shouldn’t Do On Stage (Unless You’re Huge)
11 Things You Shouldn’t Do On Stage (Unless You’re Huge)
Don't do any of these things... unless you can pull them off.
LISTEN: Table Talk Podcast Clip — Dan Green on Using Intensity to Build Muscle
LISTEN: Table Talk Podcast Clip — Dan Green on Using Intensity to Build ...
"...I'm using powerlifting lifts in a bodybuilding style..." Dan Green shares the secrets to building muscle as a powerlifter and as a bodybuilder.
5 Reasons Why Your Chest Sucks
5 Reasons Why Your Chest Sucks
I have compiled a list of what I have noticed in the 35 years I have spent in gyms that I feel are the five biggest obstacles to growing a great set of titties. Also, ease up on the bench press.
Don’t Make These 10 Mistakes After a Bodybuilding Contest
Don’t Make These 10 Mistakes After a Bodybuilding Contest
I have always felt that a big part of my writing should be to save as many people as I can from making the mistakes I have made or witnessed others make in my 3.5 decades of bodybuilding. I've narrowed that list down to 10, and hopefully this saves you from yourself.
Franco, Sartre, and The Gym
Franco, Sartre, and The Gym
I read about the loss of bodybuilding legend, powerlifter, and two-time Mr. Olympia, Dr. Franco Columbu. I hardly need to go into the impact he had on bodybuilding. His life was a life well-lived, one with a deeply personal and meaningful purpose.
How to Get Huge in Less Than 1,000 Words
How to Get Huge in Less Than 1,000 Words
Train hard and train to failure. That's it. That's really all it takes to get huge.
Peak Week for the Physique Competitor
Peak Week for the Physique Competitor
You're at the point where you have nothing left, but you still keep going because you see yourself at the end of this crazy 20-plus-week diet complete with one month of self-induced torture, a week full of waterboarding, starvation, and a pissy temper. Welcome to peak week.
What's Changed at Age 45
What's Changed at Age 45
As I approach my 45th birthday in December, people keep asking me what things are like now that I'm in this life stage. Some things change; some things don't. But the things that change are important, and I'm going to talk about them here.
Can I Continue to Build Muscle in My 40s Without Getting Injured?
Can I Continue to Build Muscle in My 40s Without Getting Injured?
Oh, lordy, are you over 40? Sure, you might not feel like 40 most of the time (or all of the time), but you need to remember you're not a 20-something anymore, so you can't be training like one, either. Back to the question in the title... Yes.
Deadlifts for Huge Lats
Deadlifts for Huge Lats
When performed properly, deadlifts can be a powerful exercise movement for strengthening your lats. Emphasis on "when performed properly."
The Mind-Muscle Link: Engagement and Focus
The Mind-Muscle Link: Engagement and Focus
You go about your day unaware of your body. Think about your socks right now. Can you feel them on your feet? You felt them when you put them on, and although they are still on, you've let the sensation fade deep into the background... and now, you're aware of your socks again.
I’m Going To Die
I’m Going To Die
As I close in on turning 50 this next March, I admit that death has had a much more profound impact on me, to the point of almost making me dwell on it... and taking a 3,000-mile-long trip to spend time with my mother-in-law who has stage-4 cancer didn't really help much, either.
LISTEN: Table Talk Podcast Clip — Justin Harris Talks Hormones and Janae Kroc's Bodybuilding Prep
LISTEN: Table Talk Podcast Clip — Justin Harris Talks Hormones and Janae...
In this snippet from a Table Talk Podcast episode, Dave Tate and Justin Harris discuss Janae Kroc's return to the bodybuilding circuit and how hormones may (or may not) affect her return to the sport.
The Scale is Ruining Your Physique (and Bodybuilding)
The Scale is Ruining Your Physique (and Bodybuilding)
In bodybuilding, numbers aren’t represented on stage; you're scored based on your overall look or (I almost hate to use that phrase for reasons I won’t get into here). It makes no sense to add 20 pounds of muscle only to have your midsection increase by 4 inches or more.
What A Powerlifter Can Learn From An IFBB Pro
What A Powerlifter Can Learn From An IFBB Pro
As strength athletes, we care only about lifting the weight from Point A to Point B, but from a bodybuilding perspective, that is dead wrong, but how does that translate to powerlifting? The idea is to challenge the muscle — not just focus on completing reps and sets.
The Mind-Muscle Link: Learn Muscle Attachments
The Mind-Muscle Link: Learn Muscle Attachments
I am personally giving you permission to skip today's workout — but only if you learn about muscle origins and insertions and how they move. Watch some videos about this instead of binge-watching Stranger Things or whatever. Just sit down and educate yourself.
Social Media Eliminates the Small Pond
Social Media Eliminates the Small Pond
I love the Internet. I really do. But at the same time, I can tell you that I absolutely miss those days where I was able to feel like a big fish in a small pond before the Internet came about. It's a paradox for us as we're all small fish in a very big pond.
4 Things I Learned in Prison
4 Things I Learned in Prison
My bodybuilding mentor invited me to run a training seminar for inmates at the second-largest prison in Washington state. Let's say I learned a few things while I did my time... teaching inmates, that is.
20-Year-Olds, You’re Off The Hook — I've Got Smaller Fish to Fry
20-Year-Olds, You’re Off The Hook — I've Got Smaller Fish to Fry
Here's a riddle for you. What's worse than 20-something-year-olds? Teenagers. Teenagers are the worst. Worse than that, even? Teenagers on Instagram. Where on Earth are they learning all of this annoying stuff? Jeez...
The Mind-Muscle Link
The Mind-Muscle Link
You must slow down to truly get a feel for the mind-muscle connection. I know some of you who do slow-motion reps or time under tension think you do not need to slow down. Well, then, this article is ESPECIALLY for you!
4 IG Exercises That Don't Suck
4 IG Exercises That Don't Suck
Out of all of the crap floating around on the Internet, I've only found 4 exercises to be worthy of mentioning. By the way, that says a lot because 2 of 'em use bands, and I am not a band guy.
A Hypertrophy Method for Strength Athletes
A Hypertrophy Method for Strength Athletes
The thing to keep in mind as you read the remainder of this program is that I’m describing a method of training — not a set-in-stone program. It’s up to you to apply the method to your particular context: your body, your goals, and your life situation.
Show Report: 1st Place Novice at the 2019 NPC Mid-Atlantic Cup
Show Report: 1st Place Novice at the 2019 NPC Mid-Atlantic Cup
I started my bikini prep at 147 pounds with 27 percent body fat and ended at a low of 113.8 pounds with 15 percent body fat — a total of 33 pounds lost. Despite that loss, after my results from the first show, I knew I had to bring in my glutes tighter...
Risk Versus Reward
Risk Versus Reward
If we all sat inside a cage and didn’t go anywhere, we would certainly be safer with less chance of injury or death. But what kind of life would that be? No one cares what you think, so shut up.
5 Ways to Find a Healthy Balance Between Bodybuilding and Family
5 Ways to Find a Healthy Balance Between Bodybuilding and Family
Contrary to what some people may tell you, it IS possible to balance between bodybuilding and your family. It takes work, and I've done the work. These 5 steps might not save your marriage, but they're certainly worth trying.
How to Use Blood Flow Restriction with a Knee Injury
How to Use Blood Flow Restriction with a Knee Injury
Indoor soccer took a toll on my knee, so my training has been a bit limited. But that didn't stop me from using Blood Flow Restriction on leg day, which I highly recommend using when working around injuries that force you to use lighter weights.
Back and Biceps Workout of the Day with Kneeling Biceps Cable Curls
Back and Biceps Workout of the Day with Kneeling Biceps Cable Curls
There are no cheat days here. Naturally, this workout of the day includes a movement that makes it harder to cheat. Go grab your kettlebells, dumbbells, and cable attachments so we can get started.
Bang Legs Without Banging Your Lower Back
Bang Legs Without Banging Your Lower Back
It took me 26 years to develop lower back issues. But over the last 10 years, I've learned ways to work around them since becoming a slob is not an option. If you're looking for ways to train legs without getting hurt (again), this article is for you.
A Workout of the Day That'll Hammer Your Chest, Shoulder, and Tris
A Workout of the Day That'll Hammer Your Chest, Shoulder, and Tris
This workout left me hammered. Part of that's on me for joining a co-ed indoor soccer team, and let's just say bodybuilding and soccer don't exactly mix. But that didn't stop me from doing my Workout of the Day.
Powerlifting for the Bodybuilder — Are Deadlifts Overrated?
Powerlifting for the Bodybuilder — Are Deadlifts Overrated?
Part of my journey to getting that IFBB pro card includes getting more active in the online bodybuilding community... which also gets me into situations where I answer questions like this one: Are deadlifts overrated?
6 Strategies to Advancement
6 Strategies to Advancement
Consider this me throwing you a lifesaver in the vast sea of information. This will help you figure out how to improve yourself by seeking out the best information possible... and how to best find that information.
LISTEN: Table Talk Podcast Clip — How the Hypertrophy Coach Met Dave Bautista
LISTEN: Table Talk Podcast Clip — How the Hypertrophy Coach Met Dave Bau...
"That's kind of fucked up." Learn how Joe Bennett met Dave Bautista, a retired WWE wrestler, former mixed martial artist and bodybuilder, and Guardian of the Galaxy — and Joe's one full-time client.
Introduce Blood Flow Restriction to Your Leg Workout of the Day
Introduce Blood Flow Restriction to Your Leg Workout of the Day
This leg workout of the day was brief, but let me tell you something: it kicked my ass. You don't have to be new to Blood Flow Restriction Training for it to do that, let me tell you!
Next Level Pec Training
Next Level Pec Training
An alternative title: Here are three things you can do to make your titties pop. I doubt any judge has ever said to a competitor that their chest was too large, so if you really want to wow the judges, start by working on your elbow position.
Back and Bis Workout of the Day with Decline Dumbbell Pullovers Supersetted with Farmer's Carry
Back and Bis Workout of the Day with Decline Dumbbell Pullovers Superset...
The big takeaway from this workout is that I have poor grip strength stamina. After this back and bis Workout of the Day, your forearms should be SMASHED.
Chest, Shoulder, and Triceps Workout of the Day with 30-10-30 Cable Presses
Chest, Shoulder, and Triceps Workout of the Day with 30-10-30 Cable Presses
There are only two sets here but with a significant emphasis on the eccentric on the first and last rep. Select a weight in which you can get 12-14 reps. Begin each set with a 30-second negative, followed by 10 normal tempo reps, finishing with a final 30-second negative.

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