How do dumbbell squats compare to barbell squats when it comes to building muscle? Not very well. Both the dumbbell and barbell squat work many of the same muscles, most notably the quadriceps and glutes. However, the barbell squat is by far the better option when it comes to stimulating growth in those muscles. That’s […]
Did Arnold Do 5×5?
One of the selling points of the 5×5 workout is that Arnold Schwarzenegger reportedly used it when he was starting out. Some claim that it’s “well documented that Arnold Schwarzenegger built his foundation” using a 5×5 routine. It is indeed well documented that the Austrian Oak used 5×5 when he was getting started. But only […]
Should I Train Shoulders On Push Day Or Pull Day?
If you’re following a push/pull/legs split, the stock answer is that you should train the front and side delts on push day, with the rear delts worked on pull day. However, depending on the exercises you do, it is possible to make a case for training the side delts on pull day. I’ll explain why […]
Body Recomposition Workout Plan: 4-Day Split
If you want a simple body recomposition workout plan, one that doesn’t involve weird exercises you’ve never heard of, counting rep tempos, or endless hours of boring cardio, this page will show you how it’s done. When I talk about body recomposition, I’m talking about losing fat, and replacing some of that lost fat with muscle. That […]
How Do You Know if Your Muscles Are Growing?
Tracking muscle gain with any degree of accuracy is extremely difficult. Body fat scales are largely a waste of time. Skinfold calipers can be useful in some circumstances, but even they have their problems. Even high tech methods like DEXA and the Bod Pod can’t be trusted. So what are you supposed to do? Rather […]
Arnold Split vs PPL: Which is Better for Gaining Muscle?
If you want to gain muscle, which training split works best? The Arnold split or a push/pull/legs (PPL) routine? Let’s find out. Is there a big difference between the Arnold split and a PPL routine when it comes to putting on muscle? Not really. The main difference between the two is that the Arnold split […]