Of all the training programs I’ve used over the years, the Arnold Split is one of my favorites. It’s ideal for intermediate trainees who prefer shorter, more frequent workouts, as well as advanced lifters wanting to spur new growth. First thing I want to do is explain briefly what the Arnold Split split is, and […]
Is It Okay to Do Cardio After Leg Day? What Science Says
To a lot of people, doing a cardio workout the day after training your legs makes no sense at all. After a bout of heavy squatting, you may well find it difficult to walk down the stairs. The idea of getting on a treadmill to go for a run sounds completely outrageous. Training your legs, […]
Dumbbell Squat vs Barbell Squat: Differences, Pros, Cons
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 back squat is by far the better option when it comes to stimulating growth in those muscles. […]
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 and Diet
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, particularly once your newbie gains are out of the way. Once you’ve moved past the beginner stages of training, building muscle at a decent rate will typically require adjusting and fine-tuning your training program. Problem is, the need for fine adjustments tends to increase […]
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 […]
What to Do Between Sets to Build Muscle Faster
To build muscle as fast as humanly possible, you need to give yourself enough rest between sets. If your inter-set rest intervals are too short, your performance during subsequent sets will suffer, which in turn is going to put the brakes on muscle growth. However, the downside of resting for 2-3 minutes between sets is […]
Deficit Reverse Lunge: Muscles Worked, Proper Form
The deficit reverse lunge is a compound exercise that builds strength and size in the hips and thighs. Compared to the regular reverse lunge done on the floor, lunging from a raised platform allows for a greater degree of hip flexion, working your lower body muscles (especially the glutes) through a larger range of motion […]