Want to build more muscle the way champion bodybuilders do it? Then read on. In this post, I’ll answer the biggest questions about training volume: “How many sets, how many sets for big vs small muscles, how do you track/count the sets, and how many days in a row should you train on a 4-day split.
I started lifting in the early 1980's and right from day one, I was engrossed with the bodybuilding style of training and eating. I think it's always valuable to take time for reflection, and realizing this year that I had accumulated 30 years of training experience (including 28 competitions as a natural bodybuilder), I thought you would enjoy a post on my “lessons learned” that might help you in your own fitness endeavors, and hopefully help you shave a few years off your learning curve.
Superset training is scientifically proven to build muscle and strength while helping you get your workouts finished faster. It's one of the best techniques for time efficiency without compromising effectiveness. In fact, superset training raises your [...]
Be Useful is the latest book from bodybuilding icon Arnold Schwarzenegger. Arnold’s first book was The Education of a Bodybuilder. Published in 1977, it was part autobiography, part instruction manual. This was the first bodybuilding book I ever read. It was also responsible for inspiring me to become a bodybuilder and take up fitness as a career. In this post you can read my review AND summary of Arnold's newest book, BE USEFUL (now a NYT bestseller)
During the 12-week Burn the Fat, Feed the Muscle challenge, Nancy dropped 25.8 pounds, lost 6.5 inches off her waist and reduced from a size XL to a medium. But her transformation was beyond an aesthetic one. She also transformed her health, with great improvements in blood pressure, cholesterol and triglycerides. This achievement earned her a special new award, "The Best Health Transformation." Read on to see how she did it at the age of 63
Ripped at age 61? Yes, it's possible. Not only did this Burn the Fat Body Transformation Challenge Contest winner get ripped, we would describe his condition more like shredded! (Beyond ripped). That's where you get so lean, there are visible striations in the muscles, you can see every muscle insertion, and veins are popping. This 12-week shred is proof that it's possible to achieve very low body fat well into middle age. Read on to see how he did it...
Is teriyaki chicken stir fry healthy? Is it something you should eat in a fat loss meal plan? Can it help you build muscle? Well, it depends on how you make it. That includes what kind of sauce you use, how lean the meat is (and how much you use), and especially how much oil you use. Switch from restaurant and take out Chinese and make it the Burn the Fat, Feed the Muscle way (complete recipe in this post) and watch your fat losses and muscle gains accelerate right before your eyes...
By fortifying this high protein pumpkin overnight oats recipe with one full scoop of whey, you get a whopping 44 grams of protein, making this a complete meal. The standard vanilla protein that most people have on hand works great, but try pumpkin protein for intense flavor. You can use store bought pumpkin spice seasoning or make your own. Top it off with some maple syrup (sugar free or regular) and it's like eating pumpkin pie for breakfast! Well, almost
What’s the biggest problem you’re struggling with in your nutrition and training right now? I recently asked everyone in the Burn the Fat, Feed the Muscle (BFFM) Official Facebook group this question. The list of problems was long. But one problem was named more than any other...
There is no single best muscle building workout for everyone. Each person has different goals, time availability, experience level and personal preferences. All these factors play into your decision about which routine is best for you. However... what if... gun to the head, I was forced to pick the muscle building program I thought was the best, based on more than 40 years of lifting, including for bodybuilding competition training? Read this post to see my #1 choice...
