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.
Just an Old Guy Fighting for Cool
Just an Old Guy Fighting for Cool
I went to the Arnold this year, and though I have berated guys in the bodybuilding industry for a very long time about how they dress, I wasn’t about to show up looking like my friend, who was the valedictorian of our high school graduating class, wearing 25-year-old Levi jeans, white New Balance tennis shoes…
LISTEN: Table Talk Podcast Clip — Dave Tate's Strongest Bodyweight
LISTEN: Table Talk Podcast Clip — Dave Tate's Strongest Bodyweight
Keep in mind that Dave’s bodyweight here was before Westside and was around the time when he tried out bodybuilding for a little bit… ’cause why not?
Leg Workout of the Day with Cambered Bar and Ground Base Squats
Leg Workout of the Day with Cambered Bar and Ground Base Squats
If you’ve got lower back issues and want to up difficulty without adding pounds like I do, then this is the Workout of the Day for you. Today, the goal was to increase time under tension.
A Pro's Post-Contest Advice for a Safe Transition to the Off-Season
A Pro's Post-Contest Advice for a Safe Transition to the Off-Season
Your motivation is sky-high because you either won your competition and want to reach the next rung on the ladder, or you bombed and want the sweet taste of redemption, so you want to jump back into it. Slow down, kid, or you’ll hurt yourself.
Back and Bis Workout of the Day with Banded Pullovers and Spider Crawl Superset
Back and Bis Workout of the Day with Banded Pullovers and Spider Crawl S...
Don’t let those creepy eight-legged critters stop you from getting a good workout. Instead, use them as inspiration as you do spider crawls and spider curls in this workout of the day. Or pretend to smash them. Yeah, that’ll work.
It's Time to Stop Calling Suicide Selfish
It's Time to Stop Calling Suicide Selfish
I’ve seen a lot of people call suicide “selfish.” I’m not saying I understand why people kill themselves, but when I’m the compassionate one who has to say maybe people should be a little more understanding, that should say something.
Powerlifting for the Bodybuilder — Huge Pecs
Powerlifting for the Bodybuilder — Huge Pecs
As the bodybuilder or raw powerlifter, you have to lift heavy-ass weights and build a big-ass chest. Unfortunately, that’s easier said than done! So here are some ideas (cues and a sample chest workout) to help you get started.
Use Heavy Prowler Pushes for a Massive Leg Pump Finisher
Use Heavy Prowler Pushes for a Massive Leg Pump Finisher
2019 elitefts Strong(er) Sports Training and Success Summit presenter Joe Bennett describes the Prowler as “one of the most intelligent, brutal, effective, and underutilized tools in bodybuilding.” See for yourself what else the Hypertrophy Coach has to say about the elitefts Prowler.
Leg Workout of the Day with a Goblet Squat Death Drop
Leg Workout of the Day with a Goblet Squat Death Drop
It’s not all that often you can say you made up a type of exercise… but that’s exactly what I did. Enter the Goblet Squat Death Drop, a Mark Dugdale Original. Or exclusive. Whichever one you prefer to call it, it doesn’t matter. What does matter is that it’s brutal and will complete your leg workout.
WATCH: 8x8 Chest and Biceps
WATCH: 8x8 Chest and Biceps
This part of the 8×8 program is brought to you by the Chippendales, coming to a workout near you! Just kidding — we’re going to build those pecs and biceps and make you, yes, you, look better than the average Chippendale stripper. (Program results may vary.)
The Most Exciting Thing I've Ever Seen at a Bodybuilding Show
The Most Exciting Thing I've Ever Seen at a Bodybuilding Show
Before the Men’s Bodybuilding Finals could begin on stage, strongman had to finish the Stone Over Shoulder event. My first reaction was a giant eye roll. As if anything else couldn’t be any more boring than watching guys pose, I instead get to watch 400-pound men lift stones. Yay me.
The '90s Called and It Wants Its Diet Back
The '90s Called and It Wants Its Diet Back
When I tried out the fast-food dirty diet in the 1990s, I fit in my Frantz canvas suit like 15 pounds of sausage in a five-pound casing, and worse yet, my deadlift went down. Don’t make the mistake ’90s lifters (myself included) made — learn from it. Eat cleaner to lift better.
Back Workout of the Day with Rows, Pulldowns, and Pullovers
Back Workout of the Day with Rows, Pulldowns, and Pullovers
Another day, another back and bis workout. This one includes one of my favorite pulldown variations: Alternating Hammer Strength Pulldowns. You can do it from a stretched position or from a fully contracted position. Click to find out which one I chose and watch me do it in action.
The Influence of Supernormal Stimuli on the Evolution of Bodybuilding
The Influence of Supernormal Stimuli on the Evolution of Bodybuilding
A conversation took me down the rabbit hole of supernormal stimuli — exaggerated stimuli that attract animals. It explains why people are attracted to over-the-top curves and beefy muscles… which you’ll find at bodybuilding competitions.
Leg Workout of the Day with 8x8x8 Banded Leg Extensions
Leg Workout of the Day with 8x8x8 Banded Leg Extensions
No, you’re not seeing deja vu. This workout features: 1. Lying Leg Curls 2. Leg Extensions 3. Cambered Bar Squats 4. Banded Leg Extensions 5. Dumbbell Stiff-Legged Deads. Per the usual, click to see the sets, reps, equipment used for this leg workout, and find out what’s super-setted.
Bodybuilding for the Powerlifter: The Hamstrings (with Sample Deadlift Routine)
Bodybuilding for the Powerlifter: The Hamstrings (with Sample Deadlift R...
In this “powerbuilding” article, we’re looking at hamstrings — a muscle group bodybuilders and strength athletes alike struggle to develop. If you’re naturally lower-body dominant, you don’t need to spend tons of time on ’em. But if you’ve got piglets instead of hammies, I don’t need to convince you to read on.
Don’t Let the Wheels On The Bus Run Your Ass Over
Don’t Let the Wheels On The Bus Run Your Ass Over
If you were on a serious and strict diet in 1985, you really had very few, if any, options to go out to eat and you were relegated to eating only at home. In 2019, there really is no excuse not to eat relatively well while out at a restaurant unless you simply DO NOT WANT TO.
Workout of the Day: Chest, Shoulders, and Triceps with Mark Dugdale
Workout of the Day: Chest, Shoulders, and Triceps with Mark Dugdale
1. Incline Bench Press 2. Banded Dumbbell Flat Bench 3. Dips with Chains and Machine Flyes 4. Shoulder Press and High Lateral Plate Raises 5. Machine Laterals 6. Rear Delt Swings and Close Grip Bench — click to see the sets, reps, and equipment I used for this chest, shoulders, and triceps workout.
A Snapshot of My Off-Season Diet — Health, Recovery, and Efficiency
A Snapshot of My Off-Season Diet — Health, Recovery, and Efficiency
Despite my absence from the stage, I often get emails asking about my diet. Yes, it’s different and much looser than my approach when I’m highly focused on professional bodybuilding. In fact, that makes this article more applicable to the majority of people.
Workout of the Day: Back and Bis with Mark Dugdale
Workout of the Day: Back and Bis with Mark Dugdale
1. MAG Scapula Retraction Pulldowns 2. Max Tension Hammer Strength Rows 3. Decline Banded Pullover 4. Away Facing Pulldowns 5. Isolation Curls 6. Incline Dumbbell Curls — click to see the sets, reps, and equipment I used for this back and biceps workout.
A Bodybuilding Rewind with Lee Haney and Dr. Fred Hatfield
A Bodybuilding Rewind with Lee Haney and Dr. Fred Hatfield
Every once in a while, you find a rare gem hidden deep within your computer’s files. This particular jewel was an interview I did with bodybuilder Lee Haney and the late Dr. Fred Hatfield — Dr. Squat himself! — in 2014.
The Time In-Between Sets Matters
The Time In-Between Sets Matters
You see lost lifters jumping from one diet to another or from one program to the next, thinking they bought a long-lost ingredient to the stew that is strength and power. But the actual missing ingredients are right in front of them: consistency and an understanding of the basics.
Workout of the Day: Legs with Mark Dugdale
Workout of the Day: Legs with Mark Dugdale
1. Unilateral Leg Curls 2. Cambered Bar Squats with Chains 3. Blood-flow Restriction Leg Extensions and Goblet Squats 4. Cable Pull-Through — click to see the sets, reps, and equipment I used for this leg workout so you can enjoy the same pump.
The Good and The Bad About Insulin
The Good and The Bad About Insulin
I don’t think most bodybuilders who use insulin as a performance enhancer truly understand WHY they are using it and what it can actually do to their bodies — both good and bad. So let’s dive into the nitty-gritty on the subject of insulin…
Bodybuilding for the Powerlifter: Why and How to Use the Maximal Effort Method
Bodybuilding for the Powerlifter: Why and How to Use the Maximal Effort ...
You’re not a competitive powerlifter or bodybuilder. You want to move big weights in the gym, look good naked, and still have fun training and eating. You need the maximal effort method.
Skip’s Guide to the Best Burgers in Columbus, Ohio
Skip’s Guide to the Best Burgers in Columbus, Ohio
You’re heading to Columbus, Ohio for the Arnold in a couple of weeks. We know. If you care more about eating really good food and not as much about the crowd and being seen, here are my top-3 burger recommendations based on my foodie research.
Feet Mindfulness
Feet Mindfulness
I pose the following questions: How mindful are you of your feet? Do you think about where you want to go versus where you are heading? Are your feet on the right path, and if not, why? These questions and the wisdom you can obtain from them extend far beyond chalk and iron.
My Dream Gym
My Dream Gym
I decided to make some notes about the main things I would have in a gym if I owned one and didn’t care as much about making money as I did about just having a badass gym to train in. I think every meathead has done this at one time or another.
WATCH: 8x8 Back Blast
WATCH: 8x8 Back Blast
This part of my program has got your back. Literally. This time around, we’re going to focus on the back. We’re gonna send it shooting off like a rocket. Blast-off!
I'm a Bodybuilder and I Don't Drink
I'm a Bodybuilder and I Don't Drink
I am that guy who takes his food to get-togethers like this one. I figure it is a casual get-together and everyone will be eating and drinking so bringing my own small cooler of food should be no big deal. Slowly, it turned into a big deal — everything turned into a big deal.
Grow BIG Quads Without Lower Back Pain
Grow BIG Quads Without Lower Back Pain
Due to a few low back tweaks, while squatting 700 pounds in my early 30s, I’ve had to completely revamp the way I train legs. This article lays out the foundation in which I continue to stimulate quad development in the absence of big pounds.
Ed Corney: A Life Well Spent
Ed Corney: A Life Well Spent
Whenever one of the greats of bodybuilding or powerlifting passes away, it’s a good time to pause and reflect on the present and learn from the past. With the recent death of Ed Corney in mind, let’s take time to do just that.
WATCH: 8x8 Shoulders and Triceps
WATCH: 8x8 Shoulders and Triceps
This part of my 8×8 program will give you shoulders like boulders. We’re keeping it honest with 56 total sets, 7 exercises, and 8 sets with 30 seconds of rest.
Just the Fats Ma’am
Just the Fats Ma’am
I knew going in that this could be one of those situations where I was going to listen to someone tell me how smart they were and I was going to play my typical role of “dumb older guy who used to work out and now just wants to not be fat and live a long time.”
Six Weeks to Bigger Biceps
Six Weeks to Bigger Biceps
In this article, I can’t promise you Lee Priest-proportioned bicep development, but I will share some ideas to unlocking new growth over a six-week period of time.
Cash-Register Lady, Your Mom, and Applebee’s
Cash-Register Lady, Your Mom, and Applebee’s
Don’t lie. You know it’s gonna be good based entirely on the title.
WATCH: 8x8 Leg Blast
WATCH: 8x8 Leg Blast
Like all portions of the 8×8 program, this leg day is going to consist of eight sets of eight reps, with a thirty-second rest in between each set. JJ, who is helping us out in this video, followed the program for six weeks and saw great results.
5 Gym Rat Gifts for Less Than $20
5 Gym Rat Gifts for Less Than $20
You could always go one step further and get all five of my recommendations for less than $65!
The Powerlifting for Bodybuilding Christmas Gift Guide
The Powerlifting for Bodybuilding Christmas Gift Guide
All that matters is how you look, and if using equipment allows you to train heavier and harder, build more muscle, and ultimately look better, then you should use it! Here are my top-5 powerlifting Christmas gifts for bodybuilders.

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