WATCH: The 6-30-30 Overload Method
WATCH: The 6-30-30 Overload Method
Use this example to pump up your chesticles and test your metaphorical testicles. Then follow the principles of the method to create your own workouts for the other muscle groups.
Your Body's Shelf Life
Your Body's Shelf Life
Just like bad milk, our time is limited. It runs out for everyone.
My Five Essential Supplements
From a health standpoint, these are the supplements I find most valuable. There are also three others that I believe make a world of difference if you train for elite performance.
The Six-Day Split (with Program Sample)
The Six-Day Split (with Program Sample)
Because my results have been so good, and I’ve maintained strength and fullness throughout, I want to give you the program to try for yourselves.
WATCH: 30-Minute Shoulder-Blasting Workout
WATCH: 30-Minute Shoulder-Blasting Workout
Josh Bryant's third workout designed for maximum effectiveness and efficiency focuses on the shoulders and can be performed in any gym.
Maximizing Triceps Development
Maximizing Triceps Development
To expand the size of your arms you need to master management of three things: pounds, pump, and programming.
16-Week Powerlifting/Bodybuilding Hybrid Program
16-Week Powerlifting/Bodybuilding Hybrid Program
Do you want to be strong like Ben Pollack and shredded like Mark Dugdale? Give these training ideas a shot.
Dos and Don’ts of Dieting While Traveling or on Vacation
Dos and Don’ts of Dieting While Traveling or on Vacation
Being outside of your normal routine and away from home can make it challenging not to wreck your diet, but there are a few ways to manage the damage.
Overcoming Blind Spots
Overcoming Blind Spots
It requires humility—real humility—to admit that you have blind spots in life and training. But merely recognizing them isn't enough to get past them.
10-Week Rest Pause Method Progression for Strength
10-Week Rest Pause Method Progression for Strength
Small jumps each week alter the focus of this progression from hypertrophy to strength, first building the muscle, tendon, and ligament strength needed to handle heavier weights, and then hitting PRs.
5 Cable Exercises You Should Be Using
5 Cable Exercises You Should Be Using
If you’re one of those guys who thinks anything outside of plates on a bar is blaspheme, give me five minutes to convince you otherwise.
Bodybuilding for the Powerlifter — Programming Arm Training (with Sample Routine)
Bodybuilding for the Powerlifter — Programming Arm Training (with Sample...
No, hammer curls and pushdowns probably aren’t going to add 50 pounds to your bench, but they very well might keep your elbows healthy enough so that you can train consistently. And getting arms big enough to bust through shirtsleeves is fun.
7 Exercises Lost to the '80s
7 Exercises Lost to the '80s
There's a reason techniques in the past were so widely used for so long: they worked. Go old school and give these exercises a shot.
30-Minute Chest Annihilation Workout
30-Minute Chest Annihilation Workout
High volume and high intensity can be achieved in a short timeframe with this cluster set training session.
Apparently, I Am Not Living the Bodybuilding Lifestyle
Apparently, I Am Not Living the Bodybuilding Lifestyle
Or so says a 22-year-old.
WATCH: BandBell Equipment Demonstration with Founder Jim Seitzer
WATCH: BandBell Equipment Demonstration with Founder Jim Seitzer
By explaining the concept of Oscillating Kinetic Energy and demonstrating the setup, Jim gives you everything you need to know to get the most out of the Bamboo, Earthquake, and E-Maxx bars.
The Great Fructose Debate
The Great Fructose Debate
Some believe that fructose only replenishes liver glycogen and is unable to replenish muscle glycogen. Others believe that fructose is used first to replenish liver glycogen and then will replenish muscle glycogen. All we care about, for carb-loading use, are the visual results.
30-Minute Back Annihilation Workout
30-Minute Back Annihilation Workout
This cluster set workout is not a marathon — it's a sprint. You've got to be ready to go pedal-to-the-metal, balls-to-the-wall for the entire session.
Married to a Bodybuilder: Three Women Share Their Support Role Perspectives
Married to a Bodybuilder: Three Women Share Their Support Role Perspecti...
Being married to a physique sport competitor isn't easy. I want this article to provide some authentic insight from the real pillars of strength: the women who play the support role.
Bodybuilding for the Powerlifter— How to Use High Reps to Get Strong(er)
Bodybuilding for the Powerlifter— How to Use High Reps to Get Strong(er)
High-rep training is extraordinarily useful to powerlifters (even if it’s also extraordinarily unpleasant). Like any other programming tool, however, it needs to be used appropriately, or it can cause more harm than good.
WANTED: Qualified Training Partner
WANTED: Qualified Training Partner
Only the serious need apply.
Off-Season Bodybuilding Program for Powerlifters and Strongman Competitors, Weeks 5-8
Off-Season Bodybuilding Program for Powerlifters and Strongman Competito...
The introductory four weeks should have improved your joints and helped you become accustomed to high reps. Now it's time to get more challenging.
Why U.S. Bodybuilders Are So Dominant
Why U.S. Bodybuilders Are So Dominant
There are great bodybuilders from all over the world, but the U.S. has been the clear leader as far back as I can remember. This isn't a coincidence.
WATCH: The Universal Gainer — Styles of the Rest-Pause Method
WATCH: The Universal Gainer — Styles of the Rest-Pause Method
I get asked all the time why I love rest-pause method. Here's the answer, including an explanation of what makes this technique the universal gainer.
Sleep Practices for Better Performance, Health, and Well-Being
Sleep Practices for Better Performance, Health, and Well-Being
Finding the right patterns and repeating them daily, by using the right aids and avoiding certain practices, can help improve your performance at work and in the gym — all while making you feel healthier and happier.
Skip’s Tips for Training Each Muscle Group
Skip’s Tips for Training Each Muscle Group
There are a lot of great tips, but these are what I consider the best for training back, shoulders, chest, triceps, biceps, calves, legs, and abs.
WATCH: Time Under Tension Is King — Program Parameters and 3 Workouts
WATCH: Time Under Tension Is King — Program Parameters and 3 Workouts
This program isn't for the faint of heart, but if you're really willing to push each set as hard as you possibly can, the results will be worth it.
Lunatic Training
Lunatic Training
It's story time. So travel with me, if you will, dear reader, back to turn of the century— in the winter of the year two thousand, and meet a very different Swede than the man writing this today.
Off-Season Bodybuilding Program for Powerlifters and Strongman Competitors, Weeks 1-4
Off-Season Bodybuilding Program for Powerlifters and Strongman Competito...
A good off-season program gives your joints a break, helps you put on quality muscle, and gives you a mental break from the rigors of competing so you can just have some fun training. This program provides all of those things.
My Name Is Skip, and I Am a Resolutioner
My Name Is Skip, and I Am a Resolutioner
Most people fail miserably with their poorly thought-out ideas, weak plans, and grandiose proclamations of how they are going to change their lives — usually before the end of the first week. So what?
WATCH: Forearms First — Building Forearms Like Popeye
WATCH: Forearms First — Building Forearms Like Popeye
Wrist curls alone aren't going to cut it. Try this protocol instead.
The Difference Between Outcome-Driven and Process-Focused
The Difference Between Outcome-Driven and Process-Focused
You've probably been told to focus on the process rather than the outcome, but the thing is, no one tells you how; you’re simply chastised for focusing on the wrong thing, then told to go on your merry way.
Why I Don’t Drink Alcohol
Why I Don’t Drink Alcohol
There are many ways that drinking alcohol is toxic not only to the body but also to any bodybuilding goals. It is harmful for adding muscle mass, minimizing body fat, and will hinder your performance and your health.
3 Missing Links in Your Hypertrophy Training
3 Missing Links in Your Hypertrophy Training
Before you can ever execute advanced training techniques, you must first master what I call The Three I's.
Extra Workout Bodybuilding-Style Lat Training for Strength Athletes
Extra Workout Bodybuilding-Style Lat Training for Strength Athletes
Feeling your lats engage on accessory work will make it easier to activate them on the compound lifts. One of my favorite ways to do this when I can add an extra training day is with a light, high-rep extra workout.
Good Luck Getting a Tan These Days
Good Luck Getting a Tan These Days
I've been tanning since I was about 16 years old, and beds these days just aren't the same. If you really want a tan you're going to have to find another way.
WATCH: Building Armor-Plated Pecs with Josh Bryant and Jonathan Irizarry
WATCH: Building Armor-Plated Pecs with Josh Bryant and Jonathan Irizarry
This workout uses a holistic approach in order to build strength, explosive power, and hypertrophy, utilizing a combination of light weight, heavy weight, tempos, isometric contractions, giant sets, bands, and the Juarez Valley finisher.
Chase the Pain for New Levels of Muscle Growth
Chase the Pain for New Levels of Muscle Growth
To improve the CTP protocol, I've made a few tweaks so that you introduce a unique pain technique through one round and then switch it each time.
Density Training — How I’m Training Now
Density Training — How I’m Training Now
Inspired by John Meadows' primary and secondary workouts, combined with what I know about density training from Vince Gironda, my current split accounts for time and intensity limitations.
Confessions of an Old Bodybuilder: I Have Never Been to the O
Confessions of an Old Bodybuilder: I Have Never Been to the O
30 years of training, 20 years of competing, 15 years of working in the industry, and I've never once been to the Olympia. I don't plan to go anytime soon either.
WATCH: Badass Back Attack with Greg McCoy and Tyrus Hughes
WATCH: Badass Back Attack with Greg McCoy and Tyrus Hughes
This full back workout uses innovative thinking and multiple intensity techniques to maximize results.
Rice Cakes and the Antiquation of Peaking Methods
Rice Cakes and the Antiquation of Peaking Methods
Quit doing old, dumb shit that doesn’t work.
Conjugate Bodybuilding
Conjugate Bodybuilding
How does this system translate to someone that just wants a bigger set of guns? Incredibly well, actually, due to the fact you will spend the bulk of your training sessions performing hypertrophy work to bring up primary movers.
A Contrarian’s Approach to Building Muscle
A Contrarian’s Approach to Building Muscle
As improvement season heats up, I’ve been doing the exact opposite of the traditional bodybuilder's approach, and the results have been incredible.
'I Need You To Bring Something To The Table' — Training With My Wife
'I Need You To Bring Something To The Table' — Training With M...
We took eight weeks off after what was pretty much a train derailing from the tracks, and someone replaced my wife with some crazy bitch that I don’t recognize.
Surviving a Pec Tear
Surviving a Pec Tear
Seven years ago while benching 500 pounds, I experienced a partial pec tear to the muscle belly near the attachment to the pec tendon. These are the techniques I used to recover and the exercises I perform to safeguard my pec from ever tearing again.
Not Motivated? Unplug
Not Motivated? Unplug
If you struggle to find motivation and have been training for only a handful of years, I would question your passion for training. If you struggle to find motivation after training for 20 years, I feel ya.
The Death of Bodybuilding
The Death of Bodybuilding
We can argue which factors are to blame until we are blue in the face but these are the main issues.
WATCH: Table Talk with Swede Burns and JP Carroll — Bodybuilding and Powerlifting Carryover
WATCH: Table Talk with Swede Burns and JP Carroll — Bodybuilding and Pow...
Despite many similarities and differences between bodybuilding and powerlifting, there's one key aspect of bodybuilding that powerlifters need most.
The Post-Contest Reality of Food
The Post-Contest Reality of Food
I recognize the value in celebrating an accomplishment, strategically spiking carbs within the context of your nutrition plan, or the need for a psychological break from the humdrum monotony of dieting. But it can go too far.
WATCH: Interview with Legendary Craig Monson
WATCH: Interview with Legendary Craig Monson
Craig speaks with passion and intelligence about his incredible journey from early backyard lifting alongside fellow gang members to becoming an international bodybuilding sensation.
Bodybuilding Exercises for the Powerlifter — Get a Grip on Your Guns
Bodybuilding Exercises for the Powerlifter — Get a Grip on Your Guns
I’ve neglected training both my upper and lower arms, and now I’m suffering for my lack of grip strength. Prevent this. Here's my newfound twist on traditional arm and grip work.
Olympia Qualification: 5 Factors Why I’m Not Competing
Olympia Qualification: 5 Factors Why I’m Not Competing
This year would be my sixth, but after much soul searching I’ve decided to forgo joining the rest of the field at the Orleans Arena in September. Here's why.
Bodybuilding Moochers
Bodybuilding Moochers
We are all a representation of our sport and industry. Which means I’m gonna have a problem with a shitbag begging for money for something he or she could pay for themselves if they weren’t so lazy and entitled.
Competitors: Not the Wrong Advice
Competitors: Not the Wrong Advice
Didn't place? Only made last call-out? No problem — just blame your prep coach.
Lean Gaining 101
Lean Gaining 101
Lean gaining is the holy grail of bodybuilding. This article will teach you how to do it in three easy steps.
Another Victory at the 2017 IFBB Arctic Pro
Another Victory at the 2017 IFBB Arctic Pro
I was able to synch my first win of 2017 and an Olympia qualification with straight first place scores from both prejudging and finals. Here's what I did differently in this season's competition prep.
The Competitor's Pump-Up Guide — Either Do It Right or Don’t Do It At All
The Competitor's Pump-Up Guide — Either Do It Right or Don’t Do It ...
You can spend months dieting and training in preparation to show your best on stage, but if you screw up in the final 30 minutes, what you're left with is a sub-optimal package and poor placement.
A Love Affair with the Smith Machine
A Love Affair with the Smith Machine
You should integrate the Smith machine into your sessions with the intention of creating a new stimulus, taking advantage of its ability to let you push past a normal threshold of muscular failure. Here are my favorite ways to do so.

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