Build Muscle

If you want bigger quads, how deep should you squat? Is squatting to parallel good enough? Or is arse-to-ankles, which basically means as low as you can get, the only way to go? Who’s right? We’ll find out in a moment. First, I want to define what a parallel squat is, take a closer look […]

If you want to gain muscle, which routine works best? An upper/lower or a push/pull/legs split? Let’s find out. Is there a big difference between an upper/lower vs a PPL split when it comes to gaining muscle? As a rule, an upper/lower split is a better fit for someone who’s relatively new to lifting weights, […]

Some say that the leg extension, or knee extension, is bad for your knees and should be avoided at all costs. Any time you do the leg extension, you’re increasing your chances of sustaining a crippling knee injury that will put you out of action for months. Not only that, the leg extension is no […]

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 […]

You’re looking for advice about strength standards, mainly because you want to see how well you stack up against other people who lift weights, or because you want some strength goals to aim for. You’ve been asking yourself questions like: How strong should I be? How strong is the average man? How much weight should […]

What is the fat-free mass index? How is it calculated? And does a FFMI of 25 really represent a natural limit to the maximum amount of muscle mass you can gain without using drugs? Let’s find out… What is the Fat-Free Mass Index (FFMI)? The fat-free mass index (FFMI) is a height-normalized index of fat-free […]