Build Muscle

Some say that the barbell row, also known as the bent over row, should be a staple in nearly every program, whether you’re trying to build muscle, lose fat, or improve your deadlift. Personally, I take the opposite view, which is why I rarely include the barbell row in any of my training programs. That’s […]

If you want to use a 3 day workout split to build muscle, but you’re not quite sure what muscle groups to train on which days, this page will show you what to do. Since you’re Googling around for advice about 3 day workout splits, I’m going to assume a few things are true about […]

Muscle confusion is based on the idea that muscle growth is best achieved by “keeping your muscles guessing” and constantly switching things up. Some workout routines recommend varying your exercises on a weekly basis, while others tell you to change things every day. By continually mixing things up, your body is forced to respond. The […]

If you’re over the age of 50, and want to build muscle and get stronger, there are better weight training programs out there than the typical 5×5 workout. To be clear, there’s nothing inherently wrong with doing five sets of five reps at the age of 50 or beyond. Nor is there a single “best” […]

Some say that metabolic resistance training, or metabolic training for short, is one of the best ways to build muscle, torch fat and improve your overall fitness… all at the same time. Your metabolism will be spiked, fat will be incinerated and metabolic forces that work day and night to change your body will be […]

Time under tension, or TUT for short, refers to the amount of time your muscles are working during a set. By taking longer to lift and lower the weight, you make your sets last longer. This in turn is supposed to speed up muscle growth.  Google around, and you’ll come across headlines like: How to […]