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.
After reading Mark Dugdale’s recent off-season diet article, I thought I would write about what my current diet in the off-season is like as well. Not only will I share my current off-season diet, but I’m also going to write about my process for gaining weight — not fat, but muscle.
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.
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.
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.
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.
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.
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.
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.
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.
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…
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.
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.
In this collaborative podcast, Zach Gallman and Mark Valenti bring on Dave Tate as a guest. Together, the trio talks about a variety of subjects, including elitefts’ history, Crossfit, the shift from geared to raw powerlifting, and more.
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.
How is powerlifting doing as a sport compared to bodybuilding, which is kind of dying? Is it growing? What drugs are powerlifters using these days? How much do you think genetics play a role? At what age does a person’s strength usually peak and start dropping?
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.
Dave Tate is no bodybuilder, but he’s sure learned a lot about purpose, training, and intent from training with one of the greats.
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.
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.
LOOKING at these guys on the TV while I am training is bad enough, however, LISTENING to them give advice or say anything, at all, is like nails on a chalkboard.
Hear me on this one. If you’re running from your past or managing it in secrecy, bodybuilding isn’t the answer.
Instead of just trying to get strong by getting as big as humanly possible, many lifters are paying more attention to their muscularity. Just take a look at Larry Wheels or Dan Green, and you’ll immediately know how successful this strategy can be.
Rooted at Metroflex, Warren’s early years building a thick and grainy physique grew to the height of the Olympia.
Let’s begin by honestly answering these four questions.
Most people, when given the opportunity, like to run on about how busy they are and how they have no time to do anything they want to do or to get everything done that they need to get done in a day. Bodybuilders do it.
Josh Bryant’s third workout designed for maximum effectiveness and efficiency focuses on the shoulders and can be performed in any gym.
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.
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.
After a visit to the S4 Compound, Greg McCoy and his Gasp affiliates found a piece of equipment for their Plano, Texas facility.
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.
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.
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.
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.
A busy work schedule can make it hard to train at the times you’d like to, but there’s always a way to make it work.
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.
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.
Craig speaks with passion and intelligence about his incredible journey from early backyard lifting alongside fellow gang members to becoming an international bodybuilding sensation.
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.
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.
Training in commercial gyms has its pros and cons. This is a call to arms for those who need to hear it.
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.
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.
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?