Some say that pull-ups (where your palms face away from you) and chin-ups (where your palms face you) are the best lat exercises, giving you a lot more “bang for your buck” than lat pulldowns. Personally, I take the opposite view. For most people, most of the time, pulldowns are a better option than pull-ups […]

Of all the training programs I’ve used over the years, the upper/lower split is one of my favorites. It’s simple. It’s flexible. And it can be used by just about anyone to achieve many different goals – building muscle, getting stronger, or even just retaining muscle while you drop fat. What Is the Upper/Lower Split? […]

Back in 2018, the publication of a new study on training volume and muscle growth led to a collective Roger Moore-esque raising of eyebrows [1]. It reports, amongst other things, that a whopping 45 sets per muscle group per week led to muscle being built more quickly than 9 sets or 27 sets. When I […]

How much protein do you need to build muscle? Is one gram per pound of bodyweight too much, not enough or about right? If you eat more, are you going to build muscle faster? Or will you do just as well with less? Let’s find out. Since you’re reading an article about how much protein […]

The other day, I came across this quote about the 40% rule in a book I’m reading: “The US Navy Seals have a theory that no matter how bad we feel or how tired we get, we’re actually nowhere near the limit of what we can achieve; the brain is deceiving us to save the […]