When someone asks how to get shredded, it usually means they want to drop some fat, so that you can see the shape and outline of their muscles. Truth is, there’s more than one level of leanness. Most people can get cut without too much of problem. But not everyone can get shredded. Even just […]

Some say that getting a pump is essential for building muscle. If you want to make your muscles grow as fast as humanly possible, getting one should be the aim of your workouts. The pump is a sign that you’ve had a good workout, and that growth is sure to follow. Others will tell you […]

MX4 user Frank asks: “Do you subscribe to the idea of programming in regular deloads? If so, how and when?” A deload refers to a planned reduction in training volume and/or intensity, with the aim of improving performance during the next training cycle. You lighten up on the weights, maybe train a little less, and […]

If you’re a hardgainer who wants to build muscle, but you’re frustrated because you don’t seem to be getting anywhere, and the stock advice to “follow an abbreviated training program where your workouts are brief and infrequent” hasn’t worked, this page will show you what to do. Here’s the story: Once, I got an email […]

“Can you recommend a good routine for building muscle after 50,” asks MK via email. “I am looking to put on muscle mass and focus on muscle quality while getting lean. I done a lot on my own and have seen some pretty good results but as I have aged I am seeing that my […]

Compound lifts like the squat, pull-up, bench press and overhead press work large numbers of muscles. They’re a very efficient use of your training time, and I like them a lot. However, there are also a number of myths and misconceptions about compound lifts that have developed over the years. Here are some of the […]

You’ve heard that taking a protein shake before bed will help you build muscle faster. But you’ve also heard that doing so is a waste of time, and that protein timing is irrelevant. Just hit your macros by the end of the day and you’ll be fine. Will drinking a protein shake before bed give […]

The other day, I came across something called the PHUL workout, which is short for power, hypertrophy, upper, lower. Although PHUL is something of a misnomer (for reasons I’ll explain in a moment, it should be called SHUL rather than PHUL), it’s a solid approach to setting up a training program, and can work well […]

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? […]