How to Build Muscle | Strength Training Workouts | Mass Gain Diet

Are You Sabotaging Your Gains with the Wrong Rep Range?

Jason Ferruggia — Thu, 10 May 2012 15:35:05 +0000

Low reps are far superior to high reps when it comes to building muscle in genetically average, drug-free lifters.

This is a case that cannot be argued.

There’s no “maybe,” “what if,” “well, in this situation,” or any of that.

It’s cut and dried. It’s proven. It’s time tested.

Despite what your favorite pro bodybuilder or muscle mag might tell you, the best rep range for the average, steroid-free dude looking to gain size is 3-8; not the typical 12-15 prescription.

Heavy training targets the muscle fibers with the greatest potential for growth and builds [...]

The Big Day I Thought Would Never Come

Jason Ferruggia — Fri, 04 May 2012 02:45:01 +0000

Firstly, we have a new look to the site which is a bit cleaner and should make for easier reading.

It’s still a work in progress and we’ll be making a few more changes.

I hope everyone likes it.

After an awesome night out on the town Wednesday in NYC with John Alvino, Sean Hyson, Zach Even-Esh and six of my other closest friends (including Mark Crook and Mike Schwalb who I’ve mentioned plenty of times before) I’m still trying to piece it all together and make sure my liver still works.

It was [...]

What’s the Best Muscle Building Workout Split?

Jason Ferruggia — Mon, 30 Apr 2012 14:18:31 +0000

The best muscle-building workout split for most people is no split at all.

Full body workouts are the premier and logical choice for at least 75% of people seeking the fastest gains in size and strength.

The more muscle you can activate during a workout the greater growth stimulation you’ll receive.

It’s just that simple.

A day consisting of snatches, ring dips and squats will always dominate a day consisting of lateral raises, front raises and upright rows.

When you do a full body workout it forces you be very wise with your exercise choices.

Since [...]

How Often Should You Train Each Muscle Group?

Jason Ferruggia — Mon, 23 Apr 2012 19:47:49 +0000

Progressive overload and frequency are the two most important factors in building muscle.

The more frequently you can train a muscle, while stimulating strength gains and without exceeding your capacity to recover, the more muscle you’ll build.

This is no different than any other physical quality that you would like to improve in life.

Want to become a better hitter? Go to the batting cage more frequently.

Want to become a better shooter? Get on the hardwood and knock down 100+ jumpers every day.

Want to shake the “2-Pump Chump” nickname you’ve earned with the [...]

Top 10 Weight Training Exercises for Building Muscle

Jason Ferruggia — Wed, 18 Apr 2012 21:26:41 +0000

To build muscle you need to use the best weight training exercises out there otherwise you’re just wasting your time.

Since I’ve already written about the best bodyweight exercises I figured it was time for the top weight training exercise list.

DO NOT piss around with isolation exercises like flyes and concentration curls.

Those do absolutely no good for anyone.

Unless you’re injured, rehabbing or someone’s great grandmother they’re useless.

Most machines fall into the same category.

Compound, multi-joint free weight exercises that allow you to use the greatest amount of weight will build size and [...]

Top 50 Old School Hip Hop Workout Songs

Jason Ferruggia — Tue, 17 Apr 2012 17:03:28 +0000

“After 12 I’m worse than a Gremlin, feed me hip hop and I’ll start trembling.” - Rakim

I’ve had an intense love affair with hip hop music since it’s birth. I grew up listening to Run DMC, Public Enemy, Slick Rick, LL, The Beasties and Big Daddy Kane. In the early 90’s I spent my free time mixing records on Technique 1200’s.

This is a subject I’m very passionate about and have spent decades studying. I was originally gonna simply list the top 50, but I figured that would be a cop out.

To [...]

Intermittent Fasting and Muscle Gain

Jason Ferruggia — Thu, 05 Apr 2012 16:25:38 +0000

Guest Post by Brad Pilon, author of Eat Stop Eat

Breaking it Down to Build it Up

Fundamentally this what we are doing when we are in the gym. We’re doing some damage and stressing our muscles so they can repair and come back stronger.

It reminds me of the plot of just about every Rocky movie. Rocky fights and Rocky gets his ass handed to him. Rocky makes a comeback. Rocky is bigger faster and stronger. Rocky wins.

Eye of the tiger.

I think we all kind of ‘get this’ when it comes to [...]

5 Training Lessons From WrestleMania 28

Jason Ferruggia — Mon, 02 Apr 2012 17:32:29 +0000

Note: Pics from WWE.com

1) Have a Long Term Goal

The WWE machine started building up The Rock versus John Cena a year in advance. This is how you need to think about your training.

If you train just for the sake of training you probably won’t be that much stronger or look significantly different a year or two from now. So pick a few goals, like squatting 315 or doing 20 chin ups or losing 30 pounds or being able to hold a front lever for five seconds or whatever.

Just have something [...]

Are Rings or The Jungle Gym XT Replaceable?

Jason Ferruggia — Thu, 29 Mar 2012 19:06:57 +0000

Question: Jay, I’m doing one of your programs and I wanted to ask about replacing some of the exercises. I don’t have rings or a Jungle Gym XT so I was thinking about replacing the ring flyes with cable flyes, the ring dips with bench dips, the inverted face pull with a cable face pull, the ring pushups with flat dumbbell presses and I will do all of the chin up and pull up variations as well as front lever holds on a straight bar. Is this okay?

Answer: As I [...]

Should Athletes Use “The Big 3?”

Jason Ferruggia — Fri, 23 Mar 2012 17:35:39 +0000

Question: Do you have to squat, bench press and deadlift to become a better athlete?

Answer: Absolutely not.

Athletes need to get stronger and more explosive. They also need to improve mobility, dynamic flexibility and agility.

Speed position players and weight class athletes need to minimize bodyfat. Many athletes need to improve conditioning, and often times they need to build muscle.

You can accomplish all of those tasks without any of the lifts you mentioned.

Athletes are not powerlifters so why would we assume that the three powerlifts are the best exercises for them?

Many times [...]