–I don’t squat because they’re bad for the knees.
–You’re not supposed to squat below parallel.
– I don’t need to do legs because I run and go on the stairclimber.
–I’m just getting back into it. (For two years?!)
–Today is my light day. (What about all the other days?)
–I don’t care about getting strong; I just want to be big.
–I don’t care about getting big; I just want to be strong.
–I don’t want to get too big. (As if that was possible)
–I didn’t eat enough today.
–I ate too much.
–My [...]
By John Alvino
During my entire 16 year career as a professional fitness coach, I have experimented with every imaginable exercise protocol on myself and my many clients. This tireless journey has helped me to perfect a fat loss system that delivers unparalleled results.
My fat loss subjects have included young and old, men and women, obese and those who just want to lose “the last 10 pounds”. Actually, the only group that I never worked with was identical twins. That is, until now.
Just recently, I had two twin brothers (Angelo and [...]
When I first started training, I didn’t know any better so I went to the gym and did all the machine exercises and isolation movements that I saw everyone else doing. I figured these would all lead to fast muscle gain and I would be huge in no time.
My dad knew a steroid-using Italian guy named Tony who owned a gym and competed in several bodybuilding shows. He asked Tony if he could write me a program and Tony obliged. I was bursting with excitement and thought this would be [...]
One of the most frequent email requests I get is for a muscle building system that will produce a massive pair of guns. Bulging biceps and thick horseshoe triceps are a look that just about every guy wants or is envious of. Nobody wants to be walking around with a pair of pipe cleaners that barely fill out the sleeves on a size medium t-shirt. So once and for all, let’s set the record straight on what it really takes to build some huge arms.
As most of you who have followed my writing for a while know, I have never been a big fan of protein powders. That’s because most of the junk available on the market today is made from extremely low quality protein and contains cheap fillers, artificial sweeteners and other dangerous chemicals. I learned this first hand a few years ago when I paid a lab in New Jersey to test the top selling protein powders at the time. Most of these brands tested horribly and you wouldn’t believe [...]
By John Alvino
When most people attempt to perform ab workouts at home, they usually just lie on the floor and engage in a marathon of crunch repetitions. This all too common approach will never lead to a well-balanced set of six pack abs.
First of all, the basic crunch will only provide a marginally positive training effect for beginners. Once you get strong enough to crank out sets of 50-100 or more, the resistance the crunch provides is simply too little to provide a training effect.
And secondly, the crunch only works [...]
When it comes to the question of how to gain muscle, there are many things you must know and do. But, often what is more important than what you should do is what you shouldn’t do. With that in mind here are five training mistakes you should avoid like the plague.
1) Training Too Often- In order to get big you must provide your body with the optimal stimulus and then back off and allow it time to rest and recover. Without adequate rest time you will never grow [...]
I’m sure by now that many of you are familiar with the word tempo when it comes to training for fast muscle gain…Right?
No? Well, I wouldn’t feel left out or get too worried about it because it is a fairly useless concept.
Tempo, in the training world, is the speed at which you perform your reps in a given set. Therefore, the correct terminology should actually be rep speed.
It is typically displayed in a three-digit code. The first number represents the eccentric or lowering (also called the “negative”) [...]
A coach who I have always admired and respected for all of his contributions to the strength and conditioning industry is Charles Staley. For years Charles has always been one step ahead of the game, introducing cutting edge training concepts that never fail to produce big time results. He also has a gift for simplifying complex information that would confuse a rocket scientist and putting it in simple terms that everyone can easily understand and benefit from.
Recently, Charles released the brand new EDT [...]
Question: What should hardgainers do for their abs?
Answer: Hardgainers do not need any direct ab training. If you are doing a lot of big exercises like squats, standing presses, deadlifts and chin ups, what is doing a few sets of stability-ball crunches going to accomplish that hasn’t already been done? All of those compound exercises involve the abs and all of the core musculature tremendously. For hardgainers, adding in more volume in the form of isolation movements like crunches, reverse crunches, and things like [...]
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