Information to Insight
Information to Insight
Science, intelligence reports, and training programs all require a thesis whereby assumptions are made on the path to turning raw information into good insight.
 Body Mechanics 101: How To Bring Back 80s Lat Development
Body Mechanics 101: How To Bring Back 80s Lat Development
We have a current state of back development in the sport that erectors are thick and upper backs overpower lat development. There's a reason for this — and a way to fix it.
WATCH: Table Talk Compilation Series — Mark Dugdale
WATCH: Table Talk Compilation Series — Mark Dugdale
Tailored for the powerlifter and bodybuilder, we revisit Dave Tate's and Mark Dugdale's conversation covering exercise execution, pre-workout food, recoverability, training evolution, and more.
Have More
Have More
You have every right to be boring and unappealing to others because you can’t carry on a conversation about anything outside of nutrition or training. But everyone around you is going to realize you suck.
Tissue Takes Time — 3 Lessons From Improvement Season
Tissue Takes Time — 3 Lessons From Improvement Season
Given the advantage of hindsight and the progress I enjoyed during a productive six month off-season, it's time to share the most valuable lessons from placing all my efforts on getting big without letting my physique get sloppy.
Bench, Squat, and Deadlift Alternatives for Bodybuilding
Bench, Squat, and Deadlift Alternatives for Bodybuilding
If you’re beat up from powerlifting or more concerned with hypertrophy, some of these variations may prove useful. In all honesty, alternatives of the basic lifts have done the most for the development of my physique and hypertrophy.
Body Mechanics 101: Training Partner Form Fix
Body Mechanics 101: Training Partner Form Fix
In my entire life of training, I've only ever had six training partners, and never more than one at a time. Now I have two. That's right — there are three of us.
Bodybuilding Exercises for the Powerlifter — Widen Your Grip to Beef Up Your Back and Deadlift
Bodybuilding Exercises for the Powerlifter — Widen Your Grip to Beef Up ...
Bulk up your back, strengthen your deadlift, and learn to activate your lats with this one exercise.
Four Rules for First-Time Competitors
Four Rules for First-Time Competitors
Many first-time competitors end up as only-time competitors because they neglect to take the right precautions before beginning their prep. Follow these rules to avoid letting your first show be your last.
Generation Pussy
Generation Pussy
I can’t help but be annoyed at what has come of this generation in the gym. Basketball shorts over tights? Nalgene bottles? Functional exercises? What is wrong with these kids?
14 Things About Bodybuilding and Building Muscle That I Know to Be True
14 Things About Bodybuilding and Building Muscle That I Know to Be True
These underlying training principles contribute to keeping your body healthy, growing, recovering, and building muscle over the long-term. You simply need to follow them.
Body Mechanics 101: Three Things to Help Eliminate Pelvic Tilt
Body Mechanics 101: Three Things to Help Eliminate Pelvic Tilt
After being plagued with injuries for six years, these three things got me back to pushing legs 100% without risk of injury.
The 12 Best Exercises for Rear Delts and How to Combine Them
The 12 Best Exercises for Rear Delts and How to Combine Them
John Meadows' expertise on shoulder training filled a void in the atmosphere of bodybuilding information. I've incorporated rear delt work with all of my clients, and I've learned a few things along the way.
Muscle Failure and Its Applications
Muscle Failure and Its Applications
Most people who step under the bar want to get big and strong, period. Muscle failure is paramount in this regard. Here's how to use it properly to build muscle without overloading your central nervous system or risking injury.
The Psychology of Aging
The Psychology of Aging
I had another birthday, which meant the return of my annual day spent obsessing over my age. This time I realized something new: I know how I want to die.
How Do You Periodize Intensity Techniques?
How Do You Periodize Intensity Techniques?
Intensity is much talked about in bodybuilding, but what is it? Is it taking sets to failure? Lots of volume? Dropsets? Supersetting?
Build Your Legs While Babying Your Back
Build Your Legs While Babying Your Back
A lower back injury doesn't have to mean the end of your training days. Here's one of my go-to methods for continuing to train hard and make progress.
Bodybuilding Exercises for the Powerlifter — Adductor Work for Added Gains
Bodybuilding Exercises for the Powerlifter — Adductor Work for Added Gains
Say your quads, hamstrings, and glutes are capable of handling 500 pounds in the squat, but (because of weakness, tightness, or overuse), your adductors can only handle 400. Not a good look.
Body Mechanics 101: Hunting for the Elusive Rear Delt
Body Mechanics 101: Hunting for the Elusive Rear Delt
I have been asked so many times lately about rear delts that I figured I would make this the topic for the second edition of Body Mechanics 101.
5 Training Hacks for Underdeveloped Hamstrings
5 Training Hacks for Underdeveloped Hamstrings
Effectively train your hamstrings with these hacks and find yourself sitting a few inches taller.
Why Deads Are Overrated
Why Deads Are Overrated
If you want full back development, you're going to have to stop focusing on the deadlift.
WATCH: Table Talk with Mark Dugdale — How to Balance Training with a Physically Demanding Job
WATCH: Table Talk with Mark Dugdale — How to Balance Training with a Phy...
You can control the physical demands placed on your body in the gym, but you can't always control what happens outside of it. How can you ensure you're recovered and in an optimal state once its time to train?
WATCH: Three-Dimensional Force Curl Complex
WATCH: Three-Dimensional Force Curl Complex
Want grip strength like a bear and biceps like baseballs?
WATCH: Table Talk with Mark Dugdale — Should I Hire A Bodybuilding Coach?
WATCH: Table Talk with Mark Dugdale — Should I Hire A Bodybuilding Coach?
It may be tempting to put your entire trust in someone with experience, but there are a few things to consider first.
WATCH: Dugdale UGSS Presentation — Who Will Remember You?
WATCH: Dugdale UGSS Presentation — Who Will Remember You?
Your time on this earth is limited, and much shorter than you likely realize. Don't waste it.
Body Mechanics 101: Elbow Position for Triceps Extension
Body Mechanics 101: Elbow Position for Triceps Extension
I see terrible training mistakes on an almost daily basis, and not just the ones veteran meatheads like to post on social media to poke fun at someone in the gym who doesn’t know any better.
WATCH: Table Talk with Mark Dugdale — What Makes You Beginner, Intermediate, or Advanced?
WATCH: Table Talk with Mark Dugdale — What Makes You Beginner, Intermedi...
Number of competitions? Severity of injury? Conditioning and size? Powerlifting total?
WATCH: Dugdale UGSS Presentation — Protecting Your Joints and Life Balance
WATCH: Dugdale UGSS Presentation — Protecting Your Joints and Life Balance
Longevity in this sport requires taking care of your body, but perhaps more importantly it requires taking care of your life.
The Finer Points of Getting Shredded
The Finer Points of Getting Shredded
As with any training-related goal, there’s a great way to go about things, and a not-so-great way to go about things. Let’s get into four of the finer points of shedding your unwanted fluff.
Vince Gironda — The World's First Personal Trainer
Vince Gironda — The World's First Personal Trainer
I've studied and experimented with Vince Gironda's methods my entire training career. He has had a major impact on me as a trainer and lifter.
WATCH: Table Talk with Mark Dugdale — Training Evolution and the Genetic Ceiling
WATCH: Table Talk with Mark Dugdale — Training Evolution and the Genetic...
Do genetic ceilings exist? How can you know if you've reached yours? Is it possible to break through?
WATCH: Dugdale UGSS Presentation — Guarding Your Central Nervous System
WATCH: Dugdale UGSS Presentation — Guarding Your Central Nervous System
The first part of training for longevity is ensuring that your body's central nervous system can adequately handle the demands of your program.
WATCH: Table Talk with Mark Dugdale — Exercise Execution, Pre-Workout Food, and Recoverability
WATCH: Table Talk with Mark Dugdale — Exercise Execution, Pre-Workout Fo...
Mark and Dave share their combined knowledge in both powerlifting and bodybuilding, gained from multiple decades honing their respective crafts.
WATCH: Dugdale UGSS Presentation — Fats, Blood Sugar, and Macronutrients
WATCH: Dugdale UGSS Presentation — Fats, Blood Sugar, and Macronutrients
You know the importance of protein, carbohydrates, and fats, but are you overlooking the finer details such as fiber and what types of fats are best?
Experiments with 5x5 Training
Experiments with 5x5 Training
You can use five sets for strength building, you can use it for hypertrophy, you can use it for power, and you can change it to suit whatever particular goal you have.
Off-Season Back Training: Two Sessions Per Week and More Adjustments
Off-Season Back Training: Two Sessions Per Week and More Adjustments
I'm 22 weeks into my off-season and implementing some unique tweaks to my back training.
WATCH: Dugdale UGSS Presentation — Bodybuilding History and Nutrition for Improved Health
WATCH: Dugdale UGSS Presentation — Bodybuilding History and Nutrition fo...
Performing best, and especially looking your best for the sport of bodybuilding, requires that your body be functioning well on the inside. Mark shares how he has accomplished this throughout his career.
WATCH: Mountain Dog Back and Biceps with Mark Dugdale
WATCH: Mountain Dog Back and Biceps with Mark Dugdale
The following details my secondary back workout. I slightly deviated from the plan because the workout took place at the elitefts Compound and Dave Tate took over the biceps programming portion.
Making the Most of Your Off-Season
Making the Most of Your Off-Season
The off-season should be called the improvement season. It's the time when you make the most progress and work on weak areas. Don't waste it.
The Off-Season: Instastrong, Not Instafamous
The Off-Season: Instastrong, Not Instafamous
There is a difference between what I want now and what I want most.
Bodybuilding Exercises for the Powerlifter — Rear Delts Rows
Bodybuilding Exercises for the Powerlifter — Rear Delts Rows
Get a bigger bench and boulder shoulders with this easy movement.
Toothpicks to Horseshoes — How to Build MASSthetic Triceps
Toothpicks to Horseshoes — How to Build MASSthetic Triceps
Having big, strong arms is more than just something to flex and brag about. It shows health, vitality, and does absolute wonders for your confidence. And all you have to do to achieve them is train your arms intelligently.
My Favorite Intensity Techniques
My Favorite Intensity Techniques
Moving increasingly heavier weight from point A to B served me well until I tore my pec benching 500 pounds and blew out my lower back squatting 700. Now I find new ways to add intensity.
WATCH: Table Talk Compilation Series — Justin Harris
WATCH: Table Talk Compilation Series — Justin Harris
All in one spot, check out the entire 7-part discussion with Dave Tate and Justin Harris. Pre-workout energy, GPP, muscle loss while dieting, and training age are just a few of the topics discussed.
Be Careful What You Wish For
Be Careful What You Wish For
...and thankful if you get it.
WATCH: Strength Training — Simple or Complicated?
WATCH: Strength Training — Simple or Complicated?
Training programs, nutrition plans, supplement protocols — sorting through all this information to find really works may seem difficult. It doesn't have to be.
7 Ways to Optimize Health
7 Ways to Optimize Health
If you’re seeking advice on how to successfully navigate a mid-life crisis, I’m probably not the guy. I am, however, uniquely attuned to my body from years of competing at a high level of bodybuilding.
Pull Through Reps: How To Maximize Back Gains
Pull Through Reps: How To Maximize Back Gains
It is my opinion that most body parts do not necessarily need to be worked through a full range of motion to be effective. Exclude the back.
WATCH: UGSS John Meadows Presentation — Getting Ripped
WATCH: UGSS John Meadows Presentation — Getting Ripped
Play your cards wisely. Once you use them, you can't get them back.
Bodybuilding Exercises for the Powerlifter — The Vacuum and Reverse Hyperextension
Bodybuilding Exercises for the Powerlifter — The Vacuum and Reverse Hype...
This article series describes how you can incorporate bodybuilding exercises into your powerlifting training for big benefits in strength and aesthetics.
What I Think I Know About Muscle Growth
What I Think I Know About Muscle Growth
I am not an in-the-lab scientist; per my own training practice, I care about what I can apply, not what I can argue about.
WATCH: Is Fasted Cardio the Best Cardio?
WATCH: Is Fasted Cardio the Best Cardio?
Does it really make a difference if you do your cardio before or after eating in the morning?
WATCH: UGGS John Meadows Presentation — Building Calves
WATCH: UGGS John Meadows Presentation — Building Calves
Now that we've covered the four phases of Mountain Dog Training, let's talk about a difficult—but very important—body part.
WATCH: Justin Harris Shoulder Training
WATCH: Justin Harris Shoulder Training
You can train shoulders in a lot of ways, from a lot of different angles. Including the full workout, one of bodybuilding's brightest minds shows how to do it best.
WATCH: UGSS John Meadows Presentation — Phase 4 and Designing the Program
WATCH: UGSS John Meadows Presentation — Phase 4 and Designing the Program
In the third part of his presentation, John goes into great detail about the layout of a training program and how to manipulate frequency to bring up weak body parts.
Stimulate Don’t Annihilate
Stimulate Don’t Annihilate
After all these years and cycles through training trends, it turns out that Lee Haney might have been right all along.
WATCH: UGSS John Meadows Presentation — Phases 2 and 3
WATCH: UGSS John Meadows Presentation — Phases 2 and 3
After completing Phase 1 (Pre-Pump Activation), Mountain Dog Training moves to Phase 2 (Train Explosively) and Phase 3 (Supramax Pump).
WATCH: John Meadows UGSS Presentation —  Principles and Phase I
WATCH: John Meadows UGSS Presentation — Principles and Phase I
In this first video in the series, John discusses how Phase I of the Mountain Dog Training Program utilities a variety of hypertrophy principles to help you grow while avoiding injury.

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