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.
Win Free Elitefts UGSS with Special Guest Mark Dugdale
Training programs, nutrition plans, supplement protocols — sorting through all this information to find really works may seem difficult. It doesn’t have to be.
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.
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.
Play your cards wisely. Once you use them, you can’t get them back.
This article series describes how you can incorporate bodybuilding exercises into your powerlifting training for big benefits in strength and aesthetics.
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.
Does it really make a difference if you do your cardio before or after eating in the morning?
Now that we’ve covered the four phases of Mountain Dog Training, let’s talk about a difficult—but very important—body part.
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.
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.
After all these years and cycles through training trends, it turns out that Lee Haney might have been right all along.
After completing Phase 1 (Pre-Pump Activation), Mountain Dog Training moves to Phase 2 (Train Explosively) and Phase 3 (Supramax Pump).
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.
Some lessons are learned only through experience and accepting reality. If I could tell my 15-year-old self anything about training, it would be this.
While I was recently wallowing in my own self-pity, I had an idea: what else could possibly go wrong?
Science is in a state of constant development. This article examines several recent studies that provide new theories on hypertrophy.
In four months, I tasted the emotional joy of winning and then the character-shaping process of dealing with missed expectations.
What happens when an expert in powerlifting and an expert in bodybuilding train together for five years?
Apparently when you become a self-proclaimed expert in training and nutrition, you also know everything about politics, social issues, and life. Have we always been this arrogant?
It’s more than athletic prowess or shredded muscularity that flows with beautiful symmetry and balance.
The 2016 Mr. Olympia ended up being more about Kevin Levrone than Phil Heath. Was it empty hype?
In this second part of the series I am going to discuss the top-three nutrition and training mistakes I see when competitors reverse out of a show, how they may affect long-term progress, and what to do if you make them.
I get asked a lot about what to do about workouts, diet, etc., while on vacation. My response?
After back-to-back-to-back wins, Mark Dugdale is sharing his methods for making sure he is stage ready on show day.
These are my five favorite methods for achieving ridiculous quad growth and smashing through the dreaded ‘why won’t they grow’ barrier.
The healthier you can keep your spine, the longer you can train heavy and grow muscle. Here are my top-10, spine-friendly exercises.
In this first installment of the three-part series, let’s dig into the rationale behind reverse dieting and why it is so important for not only your growth as a competitor but your long-term health.
You have questions, team elitefts has answers. Today’s topic: building muscle through rep ranges and exercise selection.
Stepping on stage is reserved for a special breed of lifter, but the lessons you learn from competing apply to all training goals. Here are the things my rookie bodybuilding season taught me.
As a passionate bodybuilder, it brings many a tear to my eye that the following chest, back, and hamstring exercises have been all but forgotten or underused by many lifters.
The goal was to create a training model that would maximize hypertrophy in minimal time and that would be “low tech, high effect” in its design.
It occurs to me that the large majority of whining is coming from physique competitors. Apparently no one has been honest with you up to this point.
If nothing else, this show proved I still have something left in the tank at 41 years of age.
I’m getting tired of hearing words like “politics” thrown around to scapegoat a lost competition. Yup, it’s rant time.
If your leg development is lagging, it’s time to start dragging.
My viewpoint runs counter to much of the current climate, which is dominated by the short-term perspective of a “hypertrophy phase.”
This is a practical example of exactly what I ate during the sixth week before hitting the contest stage. Why is this important to you? Because it pushes right up to that life sucks and I hate dieting threshold.
The Juarez Valley 10 is the ultimate chest finisher — this sequence will have your chesticles swell up like the Himalayas!
These fallacies are plastered in every shitty magazine and web blog — you may still be falling for them. I’m here to share the truth.
Growing and progressing is the name of the game. You should do what works even if it isn’t new.
You’ve probably heard of ascending or descending pyramid methods. The Jaurez Valley 8 is different. It’s a valley that is as brutal as it is effective.
Familiarity and comfort aren’t always bad things — I drive the same route home every day. But in your diet and training? Be ready for change.
After so many years and so many clients, I’ve begun to realize that everyone’s training needs are the same.
Why the hell not just use a full range of motion? This is why.
If passion most closely relates to desire, then zeal implies action. I often say I’m passionate about training, but in reality I possess more of a zeal for the iron.
There’s a difference between using someone’s ideas or concepts and flat-out stealing them. It’s very simple to figure out, even though a lot of you blow it.
Chains change the game — and not just for powerlifters. I’m going to show you an unconventional fly that is fit for the bro to the top pro.
These two back exercises are a staple of every bodybuilder’s program but there are many ways to screw them up. Are you performing them correctly?
If I left work and went to the bar instead of the gym, would it really make a difference?
You won’t win the arms race with puny forearms and flat peaks. Enter the Fat Bar Reverse Curl.
You can’t easily change the shape or insertion of the lateral or medial head of the gastrocnemius muscles. But you can develop impressive calves with these techniques.
For sixteen years I have been honing the method of Skiploading and only now am I starting to hear complaints from inexperienced kids who don’t understand it. Let me break it down for you.
Responding directly to your questions, Julia offers training insights in these short clips.
Try this one-armed eccentric barbell curl to induce sleeve-busting growth.
Instead of the crusty old three sets of 12, use the same weight for this method. WARNING: Not for those who lack testicular fortitude.