Designed by Canadian bodybuilding champion Jeff Nippard, this pull day workout forms part of a pull, push, legs split, and is ideal for anyone who’s moved past the beginner stages of training and wants to beef up their back, biceps and rear delts. In this post, I want to walk you through the workout, as […]
8 Hack Squat Alternatives (Home & Dumbbell Substitutes)
If you want a hack squat alternative, one that works the same muscles as the hack squat, but doesn’t require a hack squat machine, this page will show you what to do. Since you’re searching for a hack squat alternative, I’ll assume a few things are true about you. First, you want to do the […]
7 Alternatives to the Barbell Upright Row
If you want some alternatives to the upright row that work the same muscles, but without hurting your shoulders, this page will show you what to do. There are several possible reasons why you’re looking for an alternative to the barbell upright row. Maybe it makes your shoulders hurt, and you want an exercise that […]
Exercise Variety and Hypertrophy: What the Science Says
Bodybuilders have claimed for years that different exercises affect different parts of a muscle. You’ll hear that one exercise, for example, develops the “peak” of the biceps, while another exercise gives it “width” or “thickness.” Some coaches, on the other hand, say that all you need to grow is a handful of basic exercises. Constantly […]
4-Day Workout Split – Push/Pull/Legs/Full
If you want an effective 4-day workout split you can use to build muscle, this page will show you exactly what to do. There are many different ways to set up a 4-day workout routine, such as the push/pull and upper/lower split, each with their own strengths and weaknesses. The one I want to talk […]
Is Eating Late at Night Bad for Weight Loss?
Tapering down your calorie intake over the course of the day — eating breakfast like a king, lunch like a prince and dinner like a pauper — is thought by many to lead to a faster rate of weight loss. The idea is that calories eaten in the evening are more likely to be stored […]
Ecdysterone: Anabolic or Not?
Will ecdysterone help you build muscle faster? Or is it just another in the long line of supplements to promise more than it delivers? Here’s everything you need to know. What is Ecdysterone? Ecdysterone is one of a family of compounds known as ecdysteroids, which control moulting and reproduction in animals like insects, spiders and […]
The Case Against Slow and Steady Weight Loss
Here are some pictures sent in by a Muscle Evo reader who managed to drop 86 pounds over a six-month period by applying the principles laid out in my Gutless nutrition manual. Eighty six pounds in six months works out at around 14 pounds (6.4 kilograms) of weight loss a month, which many people will […]
Dehydration Myths: How Much Water Should You Drink During Exercise?
Once, I was reading about a guy who was on selection for the Special Boat Service, or SBS, the special forces unit of the Royal Navy. During the hills phase, he had a special routine he’d follow every night, which went something like this: Before going to sleep, he’d drink a liter of water from […]
How Long Should Your Workout Last if You Want to Build Muscle?
How long should a workout last if you want to gain muscle? Is 30 minutes enough? Is 90 minutes too long? Will your cortisol levels shoot through the roof after 45 minutes? Let’s find out. Since you’re reading an article about how long a workout should last if you want to build muscle, I’ll assume […]