15 Tips for Getting JACKED...Over A Long Period of Time
15 Tips for Getting JACKED...Over A Long Period of Time
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.
My Wife and God Cause All of My Stress
My Wife and God Cause All of My Stress
While I was recently wallowing in my own self-pity, I had an idea: what else could possibly go wrong?
Our Evolving Understanding of Hypertrophy — Comparing New and Old Theories
Our Evolving Understanding of Hypertrophy — Comparing New and Old Theories
Science is in a state of constant development. This article examines several recent studies that provide new theories on hypertrophy.
2016 Olympia 212 Showdown Report
2016 Olympia 212 Showdown Report
In four months, I tasted the emotional joy of winning and then the character-shaping process of dealing with missed expectations.
WATCH: Table Talk — Lessons from Training with John Meadows
WATCH: Table Talk — Lessons from Training with John Meadows
What happens when an expert in powerlifting and an expert in bodybuilding train together for five years?
I Might Be an Asshole But I'm Not Arrogant
I Might Be an Asshole But I'm Not Arrogant
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?
Who’s the Greatest?
Who’s the Greatest?
It’s more than athletic prowess or shredded muscularity that flows with beautiful symmetry and balance.
Ladies and Gentlemen, Kevin Jabroni?
Ladies and Gentlemen, Kevin Jabroni?
The 2016 Mr. Olympia ended up being more about Kevin Levrone than Phil Heath. Was it empty hype?
You’re Not Hot, You’re Just Old
You’re Not Hot, You’re Just Old
Feeling young and looking young are two entirely separate things.
Contest Prep Aftermath: Reverse Diet and Training Gone Wrong
Contest Prep Aftermath: Reverse Diet and Training Gone Wrong
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.
Why Bodybuilders Have a Love/Hate Relationship with Vacations
Why Bodybuilders Have a Love/Hate Relationship with Vacations
I get asked a lot about what to do about workouts, diet, etc., while on vacation. My response?
The Five Factors of Being Stage Ready
The Five Factors of Being Stage Ready
After back-to-back-to-back wins, Mark Dugdale is sharing his methods for making sure he is stage ready on show day.
The Quest for Quadzilla Status — 5 Methods for Growth
The Quest for Quadzilla Status — 5 Methods for Growth
These are my five favorite methods for achieving ridiculous quad growth and smashing through the dreaded 'why won't they grow' barrier.
Build the Back, Spare the Spine
Build the Back, Spare the Spine
The healthier you can keep your spine, the longer you can train heavy and grow muscle. Here are my top-10, spine-friendly exercises.
Contest Prep Aftermath: Reverse Dieting and Training
Contest Prep Aftermath: Reverse Dieting and Training
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.
Maximizing Muscle Growth Q&A: Rep Ranges, Chest Size Without Heavy Pressing, and Core Lift Rotation
Maximizing Muscle Growth Q&A: Rep Ranges, Chest Size Without Heavy P...
You have questions, team elitefts has answers. Today's topic: building muscle through rep ranges and exercise selection.
5 Key Lessons From Contest Prep
5 Key Lessons From Contest Prep
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.
Three Effective, Underused Exercises
Three Effective, Underused Exercises
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.
Relentless Hypertrophy Protocol: How Sequencing and Repetition Stimulate Growth
Relentless Hypertrophy Protocol: How Sequencing and Repetition Stimulate...
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.
Whiny Physique Competitors, Let’s Get Something Straight
Whiny Physique Competitors, Let’s Get Something Straight
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.
IFBB Arctic Pro 212 — My First Pro Win
IFBB Arctic Pro 212 — My First Pro Win
If nothing else, this show proved I still have something left in the tank at 41 years of age.
Quit Blaming The Judges
Quit Blaming The Judges
I'm getting tired of hearing words like "politics" thrown around to scapegoat a lost competition. Yup, it's rant time.
Backward Sled Pulls for Quad Size and Strength
Backward Sled Pulls for Quad Size and Strength
If your leg development is lagging, it's time to start dragging.
Perspectives on Hypertrophy
Perspectives on Hypertrophy
My viewpoint runs counter to much of the current climate, which is dominated by the short-term perspective of a "hypertrophy phase."
The Diet of an IFBB Pro Six Weeks Out
The Diet of an IFBB Pro Six Weeks Out
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.
Building the Biggest Hood in the Hood — Juarez Valley 10 Push-Ups
Building the Biggest Hood in the Hood — Juarez Valley 10 Push-Ups
The Juarez Valley 10 is the ultimate chest finisher — this sequence will have your chesticles swell up like the Himalayas!
7 Bodybuilding Lies That Are Keeping You Skinny and Weak
7 Bodybuilding Lies That Are Keeping You Skinny and Weak
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.
3 Old-School Exercises You Need in Your Training Plan
3 Old-School Exercises You Need in Your Training Plan
Growing and progressing is the name of the game. You should do what works even if it isn't new.
Juarez Valley 8 Deadlift Workout
Juarez Valley 8 Deadlift Workout
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.
Why Comfort Can Kill Your Progress
Why Comfort Can Kill Your Progress
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.
Hypertrophy Is The Holy Grail
Hypertrophy Is The Holy Grail
After so many years and so many clients, I've begun to realize that everyone's training needs are the same.
Building the Biggest Hood in the Hood — Spoto Press
Building the Biggest Hood in the Hood — Spoto Press
Why the hell not just use a full range of motion? This is why.
Passion vs Zeal — Reconsidering What Matters Most
Passion vs Zeal — Reconsidering What Matters Most
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.
Something Old, Something New, Something Borrowed…Someone’s Blue
Something Old, Something New, Something Borrowed…Someone’s Blue
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.
Building the Biggest Hood in the Hood — Unchained Chest Mass
Building the Biggest Hood in the Hood — Unchained Chest Mass
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.
WATCH: Dumbbell Rows vs Barbell Rows for Back Development
WATCH: Dumbbell Rows vs Barbell Rows for Back Development
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?
Where Everybody Knows Your Name
Where Everybody Knows Your Name
If I left work and went to the bar instead of the gym, would it really make a difference?
A Call to Arms Series: Building Billy Club Forearms and Perfect Peaks
A Call to Arms Series: Building Billy Club Forearms and Perfect Peaks
You won't win the arms race with puny forearms and flat peaks. Enter the Fat Bar Reverse Curl.
Calves to Cows — 5 Methods to Improve Your Calf Development
Calves to Cows — 5 Methods to Improve Your Calf Development
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.
Debunking Dieting Myths: Is Skiploading Unhealthy?
Debunking Dieting Myths: Is Skiploading Unhealthy?
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.
WATCH: Julia Ladewski Q&A — Hamstring/Glute Exercises, Youth Training, Lifestyle
WATCH: Julia Ladewski Q&A — Hamstring/Glute Exercises, Youth Trainin...
Responding directly to your questions, Julia offers training insights in these short clips.
A Call to Arms Series: Eccentric Biceps Training
A Call to Arms Series: Eccentric Biceps Training
Try this one-armed eccentric barbell curl to induce sleeve-busting growth.
A Call to Arms Series: Terrorizing the Triceps — Cluster Sets
A Call to Arms Series: Terrorizing the Triceps — Cluster Sets
Instead of the crusty old three sets of 12, use the same weight for this method. WARNING: Not for those who lack testicular fortitude.
Hypertrophy Hierarchy: How Your Muscle-Building Program Should Evolve Over Time
Hypertrophy Hierarchy: How Your Muscle-Building Program Should Evolve Ov...
The techniques of top bodybuilders may look fun. They may entice you. But first, you need to earn them.
THREE DAYS LEFT — Win 12 Weeks of Free Online Training from Team Elitefts
THREE DAYS LEFT — Win 12 Weeks of Free Online Training from Team Elitefts
Participating coaches include; Swede Burns, Clint Darden, Julia Ladewski, Brandon Smitley, Joe Schillero, Ken Skip Hill, Zach Gallmann, Matt Ladewski, Shane Church, David Allen, Casey Williams, Dani Overcash, David Kirschen, Sheri Whethem, Ken Whethem.
Combining Fortitude and CTP Training
Combining Fortitude and CTP Training
With the help of David Allen and Scott Stevenson, I have turned my six months of recovery into a period of growth and new training insight.
A Call to Arms Series: Terrorizing the Triceps — The Ultimate Superset
A Call to Arms Series: Terrorizing the Triceps — The Ultimate Superset
Over the next few weeks I am going to introduce you to some of my favorite hypertrophy training techniques for arms. Let's start with the triceps.
The Boards vs. Social Media — Can We Have Both?
The Boards vs. Social Media — Can We Have Both?
There was a time not that long ago that you knew where to go for positive discussion about a shared interest. What happened? Can we get it back?
WATCH: IFBB Pro Chest Day with Meadows, Jackson, and Abiad
WATCH: IFBB Pro Chest Day with Meadows, Jackson, and Abiad
As John enters the final weeks before the 2016 Arnold, this trio of professional bodybuilders joined Dave at the S4 Compound for a high-intensity training session. Full workout included.
Building Bigger Biceps — A Five-Step Guide
Building Bigger Biceps — A Five-Step Guide
What was once a weak point has become a strength of my physique. Whether you're doing 'curls for the girls' or to help your front double biceps pose, here are five things you need to know.
Shelby Starnes Q&A: Insulin Resistance, Contest Prep, Keto, and Blowing Your Diet
Shelby Starnes Q&A: Insulin Resistance, Contest Prep, Keto, and Blow...
Direct from the minds of aspiring physique athletes, these questions zero in on common (yet complicated) dieting dilemmas.
Observations From My White Trash Vacation
Observations From My White Trash Vacation
Every year my wife and I take our kids on a vacation, and that usually means a cruise. If you've been on a cruise, you know what I mean when I say "white trash."
An Experiment in Overreaching
An Experiment in Overreaching
In the weeks leading up to my vacation, I intentionally out-trained by ability to recover in attempts to spur super compensation. Here's what I learned.
Foundational Guiding Principles
Foundational Guiding Principles
Nobody who is serious about forward progress enters the gym without a plan, without a set of guiding principles. I’ll argue the same is true in life.
Carbohydrates and Cortisol Control: Rediscovering Passion
Carbohydrates and Cortisol Control: Rediscovering Passion
Now that I've found solutions to many of my own problems, I'm faced with a new challenge: helping my IFBB coach out of a lengthy retirement.
Four Sure-fire Ways to Harvest Calf Meat
Four Sure-fire Ways to Harvest Calf Meat
Building calf size takes time—a lot of it. This is the system I've used countless times to bring up my calves and the calves of my clients.
Your Guide to a Mountain Dog Back
Your Guide to a Mountain Dog Back
This five-principle compilation walks you through the ins and outs of Mountain Dog Back Training.

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