Can You Gain Muscle and Lose Fat at the Same Time?
Can You Gain Muscle and Lose Fat at the Same Time?
The idea that you can maximize muscle growth while minimizing fat mass is an approach that most people dream of. Is it attainable? If so, for who?
How to Stay Small and Weak
How to Stay Small and Weak
Because of all the information on the Internet and in magazines to tell you how to get bigger and stronger, I’ve decided to share with you how to stay small and weak — that is what I see so many lifters do.
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.
You’ll Be An Old Bastard One Day Too
You’ll Be An Old Bastard One Day Too
If you had asked me when I was 20 if I was going to still be training at almost 50, I would have said absolutely. I just didn’t know these five things would change.
Building the Raw Squat
Building the Raw Squat
While the squat is still the most technical lift we see in powerlifting, the gear whores and raw zealots have much more in common than we think.
An Unconventional Motive for Muscularity
An Unconventional Motive for Muscularity
There are a whole shitload of really good reasons you should get as jacked as you possibly can.
16 Methods to Optimize Your Glute Ham Raise
16 Methods to Optimize Your Glute Ham Raise
We have known for years that the Glute Ham Raise (GHR) was regarded as one the best movements for the posterior chain (lower back, glutes, hamstrings and calves).
How Bodybuilding Changed My Life
How Bodybuilding Changed My Life
I lacked endurance. I had no drive. Then I found Men's Physique. Through this I gained confidence. I gained ambition. Driven, I am.
Contest Prep Dieting and Training Modifications From 21 to 11 Weeks Out
Contest Prep Dieting and Training Modifications From 21 to 11 Weeks Out
By adjusting macronutrient ratios and splitting workouts into twice a day, you can overcome the lack of energy from low-calorie contest prep. You won't even have to do cardio.
3 Ways to Really Build Muscle
3 Ways to Really Build Muscle
Are you looking for the magic tip to gaining solid lean muscle mass? Look no more. All you need to know is within this article.
5 Quick and Easy Ways to Add Calories
5 Quick and Easy Ways to Add Calories
Simple strategies for shirt stretching size.
How do you build strength without muscle?
How do you build strength without muscle?
Can you get stronger without putting on extra muscle mass and size?
EFS Classic: Less Is More
EFS Classic: Less Is More
Growing up I was always the skinniest, weakest kid in school.
Genetics vs. Hard Work: Round 5
Genetics vs. Hard Work: Round 5
Steroids will be a thing of the past if one tiny gene is able to be shut off like a light switch.
The Best Training for Muscle Mass for Beginners
The Best Training for Muscle Mass for Beginners
For someone who is starting out and seeking a huge, powerful physique without using illegal drugs, you’ve found the right place.
 The Fifties
The Fifties
For several months, I’ve been doing Jim Wendler’s 5/3/1 program. In it, Jim talks about doing exercises for assistance that build muscle mass. He advocates doing several reps of dips and pull-ups every week. At one point, I believe he states we should do 50 dips a week weighted or 100 dips a week with just body weight. If memory serves, he advocates doing something similar with chin-ups or pull-ups.
EliteFTS Spotlight: Josh Bryant
EliteFTS Spotlight: Josh Bryant
Josh Bryant is a speed, strength, and conditioning coach. He is also a personal trainer who has works with many clients in person at Metroflex Gym in Arlington, Texas and via the internet.
Training Q&A (Part 3)
Training Q&A (Part 3)
Providing the right building blocks and supporting an anabolic hormonal environment through sound nutrition will accelerate recovery from injury.
EliteFTS Spotlight: Al Caslow
EliteFTS Spotlight: Al Caslow
This week's EliteFTS Spotlight focuses on powerlifter Al Caslow, the newest EliteFTS sponsored athlete and member of the Q&A staff. Al is currently ranked #1 in the world in the 165 pound class.
Spotlight on Nutritionist Dr. Chris Fox
Spotlight on Nutritionist Dr. Chris Fox
My name is Dr. Chris Fox. I'm a chiropractor who specializes in spinal rehabilitation. I'm 35 years old, I've been lifting since I was 13, and I've been seriously bodybuilding since I was 20.
 Gain One Inch on Your Arms in Thirty Days
Gain One Inch on Your Arms in Thirty Days
Just recently, a man who was very well acquainted with Vince Gironda contacted me. He told me some stories about the old “Iron Guru” that I hadn’t heard before. It got me thinking about Vince.
Stop Wasting Your Time!
Stop Wasting Your Time!
You are wasting your time! That’s right. I said it. You are spending countless hours in the gym and hundreds of dollars on organic foods and exotic supplements, and you’re wasting your time!
 Dietary Fat Loading for Destroying Body Fat (Part 1)
Dietary Fat Loading for Destroying Body Fat (Part 1)
Up to a point, every strength athlete is better off leaner. Depending on the sport, there is a level of being too lean, but few reach this unfamiliar territory, especially powerlifters.
 30 Days Without Weights: Part II
30 Days Without Weights: Part II
In my first article on body weight training titled “30 Days Without Weights,” I spoke about the many benefits of using body weight training during a training phase.
elitefts/Troponin Nutrition Seminar
elitefts/Troponin Nutrition Seminar
I can confidently say, “If you’ve attended one elitefts seminar…well, you’ve really only attended one elitefts seminar. And you have no idea what you’re missing if you don’t attend more.”
BCAA Supplementation Roundtable
BCAA Supplementation Roundtable
Do we need BCAA supplementation? The debate rages on. The following is an excerpt from Knowledge and Nonsense: The science of nutrition and exercise by Jamie Hale.
Carnitine L-Tartrate Supplementation for Powerlifters
Carnitine L-Tartrate Supplementation for Powerlifters
When I read that l-carnitine l-tartrate (LCLT) could help me burn fat, recover from exercise, favorably affect my hormone levels, and deliver more oxygen to my muscles, I was intrigued.
 Fats: The Real Performance Enhancing Supplement
Fats: The Real Performance Enhancing Supplement
Do you want to sound smart at the water cooler in your office? Well, let me save you the 500-page read of the famous book, “Fats That Heal, Fats That Kill.”
 Sixteen Rapid Muscle Growth Tips (Part 2)
Sixteen Rapid Muscle Growth Tips (Part 2)
Let us remind you that immediately following training, it is vital for you to take your 100% MR and Muscle Synthesis right there on the gym floor.
Citrulline: An Ergogenic Nitric Oxide Stimulator?
Citrulline: An Ergogenic Nitric Oxide Stimulator?
We’re always on the lookout for the next ergogenic supplement, but only every so often does one catch our eye.
Carb Cycling for MMA Fighters
Carb Cycling for MMA Fighters
As MMA fighters, we’re constantly looking for ways to improve our game. We sharpen our skills, improve our conditioning, and increase our strength, all with the goal of being better warriors. However, many of us fail to take advantage of a very important key to success in the ring (or cage)—optimal nutrition.
Troponin Nutrition: September 2008
Troponin Nutrition: September 2008
I was wondering what happened to Justin Harris?
 Fascia Function: Building a Tough Trunk
Fascia Function: Building a Tough Trunk
Bodybuilding is here to stay. As long as there is a desire to get stronger, grow bigger, or look better, bodybuilding will remain an invariable foundation in the world of physique improvement.
Sixteen Rapid Muscle Growth Tips (Part 1)
Sixteen Rapid Muscle Growth Tips (Part 1)
Gaining lean muscle tissue is never as simple as it seems. However, there are some sure fire ways to increase your rate of progress.
 Plateau Buster: A Look at Goals and IIx Fibers
Plateau Buster: A Look at Goals and IIx Fibers
When developing strength and speed, fiber type matters.
Top 17 Tips for Losing Body Fat ASAP (Part 2)
Top 17 Tips for Losing Body Fat ASAP (Part 2)
Summer is quickly approaching. Will you be at the pool proud of the way you look or hiding at the snack bar?
Top 17 Tips for Losing Body Fat ASAP (Part 1)
Top 17 Tips for Losing Body Fat ASAP (Part 1)
Summer is quickly approaching. Will you be at the pool proud of the way you look or hiding at the snack bar?
Optimizing Muscle Strength and Recovery with CLT
Optimizing Muscle Strength and Recovery with CLT
Through the haze of misinformation clouding the supplement industry, strength athletes are often left wondering if anything will actually help them. Recently, a little known supplement has emerged that can do just that.
Optimizing Your Size, Strength, and Recovery with Protein
Optimizing Your Size, Strength, and Recovery with Protein
I have one of those good news/bad news situations for you. Which do you want first? Let me guess….
Cutting Edge Nutrition Q&A
Cutting Edge Nutrition Q&A
Scott, I feel great so far following the Power Fat Loss plan from your article earlier this year. I have lost about 12 lbs of fat, which is a record for me in such a short period of time.
Gain 31 Pounds Before Football Training Camp (Part 1)
Gain 31 Pounds Before Football Training Camp (Part 1)
Football season has just ended and you’ve quickly realized that you’re only half the man you were in August. Losing 10–20 lbs during the football season is typical for most high school and small college athletes. But you’re not typical.
Popular Diets: Hale’s Review
Popular Diets: Hale’s Review
With so many diet plans and books on the market, how do you choose which one to follow? Which diets will work for you?
Post-Workout Insulin Spikes
Post-Workout Insulin Spikes
Many authorities speak of high glycemic index (GI) carbohydrates post-workout to spike insulin levels. One of the most common is 80–100 grams in the form of dextrose/maltodextrin.
Under the Bar: Dave Tate's Diet and Training Update
Under the Bar: Dave Tate's Diet and Training Update
I've found a nice way to trick the body. You end up eating a higher volume of food, all while dropping calories twice.
The Marc Bartley Undertaking: Helping Spud Drop Weight
The Marc Bartley Undertaking: Helping Spud Drop Weight
It was mid-October of 2007. Fear set in as I read my email…
Troponin Nutrition with Justin Harris
Troponin Nutrition with Justin Harris
Justin is the owner of Troponin Nutrition. Justin’s writing has been featured in numerous publications, including Muscular Development and Ironman, and he’s successfully helped hundreds of athletes with their diet and nutritional programming.
Does Drinking Water Aid Fat Loss?
Does Drinking Water Aid Fat Loss?
Recently, I've seen the merits of drinking large amounts of water and it's effects on fat loss mentioned in many places. In one day, I saw it mentioned in Craig Ballantyne's blog, Lyle McDonald's bodyrecomposition.com forum, and in two newspaper articles.
A Fat That BURNS Fat?
A Fat That BURNS Fat?
Many forms of fat are “healthy.” Omega 3 fatty acids have been shown to decrease inflammation and benefit circulatory system health.
Oils to Promote Health
Oils to Promote Health
One of the latest health crazes is oil. Many people take krill oil and coconut oil to promote healthy joints and fish oil to promote a healthy heart. But how effective are these oils and do they really promote healthy joints and a healthy heart?
Myths, Lies, and Cholesterol
Myths, Lies, and Cholesterol
Disclaimer: If you’re under the age of 10 and are reading this for some reason, I suggest you either stop now or skip the introductory paragraph. For all others, you should continue reading.
What I Learned from Bodybuilding and How It Can Help Your Powerlifting
What I Learned from Bodybuilding and How It Can Help Your Powerlifting
In May of this year, I competed in two bodybuilding shows: The NPC New York Metropolitan Championships and the NPC New England Championships. I
Testing Protein Quality
Testing Protein Quality
A variety of methods are used to test protein quality. Different methods yield different ratings for the tested source. In other words, a particular food or supplement may score very high with one test but score lower on other tests.
Maintaining Strength While Dieting
Maintaining Strength While Dieting
Trying to decrease body fat while maintaining and/or increasing your strength? Confused about supplements, food intake, and nutrient timing? Read on…
Metabolic Typing (Part 2)
Metabolic Typing (Part 2)
I’m a human being. I’m a white, Caucasian male, and I’m an American citizen. I have blonde hair and blue/green eyes, and I’m 68 inches tall and weigh 177 lbs. I am a protein type.
Packing on the Mass
Packing on the Mass
I can’t tell you how many people have come into my office and told me that they absolutely can’t gain weight no matter what they do. They go on to tell me that they have tried everything imaginable and now they have just accepted the “fact” that they will be skinny little estrogen-filled boys for the rest of their lives.
Bodybuilder Nutrition Roundtable
Bodybuilder Nutrition Roundtable
The following interview was conducted by Josh Beaty with Layne Norton, Jamie Hale, Alan Aragon, and Will Brink. Sit back and enjoy a very informative discussion.
Metabolic Typing (Part 1)
Metabolic Typing (Part 1)
No two people are alike. Enter “metabolic typing,” or what I like to call common sense. In the 1930s, by visiting different parts of the world, Weston Price discovered that there was a link between modern eating habits and the degree of chronic degenerative illness.

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