Muscle Building Training & Tips


Lagging Muscle Groups: Seek the Holy Grail or… go back to school?

By Gabriele Trapani MI40 Italian Ambassador Even though we may make a concerted effort in our sweaty workouts, we all have certain muscle groups that are more resistant and difficult in terms of growth: thanks to certain basic training practices, we can still get good results   Genetics Even though we may make a concerted [...]

By |January 21st, 2016|

Expert Advice: Hypertrophy and Strength Periodization Programming (Part 2)

Don't miss Part 1 here Pulling it All Together and Where to Start If you've been training for strength pounding away in the 3-5 rep range at 85% of 1 Rep Max and up, or if you've just finished a peaking phase, you need to train for hypertrophy.  You need to spend some time in the [...]

By |November 19th, 2015|

Expert Advice (updated): Hypertrophy and Strength Periodization Programming (Part 1)

Where does hypertrophy training fit into a strength athlete’s training cycle?  For strength athletes, or for those who just want to get stronger for that matter, the majority of information leans itself towards meet peaking/meet prep training cycles.  But that is only a piece of the puzzle.  The use of hypertrophy training during the off-season [...]

By |November 16th, 2015|

Intro to Coach Adam & Boss of Bosses Meet (Part 2)

In case you missed it, catch up on Part 1 here. Now, during my prep for this meet I had the best training cycle of my career with regard to my squat... I felt there was no weight I could not lift and I was prepared to hit a HUGE squat PR. My best squat in a [...]

By |November 12th, 2015|

Intro to Coach Adam & Boss of Bosses Meet (Part 1)

MI40 Strength Coach Adam Miller here. This is an intro into the world of powerlifting, and how we can apply the MI40 principles to get stronger, faster... Strength is just as much a skill (like hypertrophy training) as it is about how much muscle mass you have. Just having a lot of muscle isn't enough [...]

By |November 10th, 2015|

Why Nutritional Micro-Cycles Build Muscle Faster

In the first article of this series we looked at 5 ways the traditional bulking diet is a waste of time, even downright unhealthy. In the second, we broke down the science behind hormones – how a bulk negatively affects insulin management and ways bulking can get you fatter instead of bigger. We wrapped by [...]

By |January 27th, 2015|

The Secret of Building Muscle while Shedding Fat [Massive Muscle Part 1 of 3]

  by Ben Pakulski You want more muscle?  A lot less bodyfat? Imagine if you could learn the secrets to completely transforming your physique?  Pack on 10 pounds of lean muscle while dropping 10 pounds of fat — you’d jump at it, right?  So would 95% of males. Everyone wants to be more muscular and [...]

By |January 12th, 2015|

Pre and Peri Workout Nutrition

When hypertrophy (muscle building) is your main goal, the food and nutrients you consume around the workout is by far the most important aspect in maximizing growth and optimizing recovery. If you’re looking to immediately accelerate growth and improve body composition, then you’d better sit down and take some notes. This is exactly where you [...]

By |August 5th, 2014|

Is your Rep Speed KILLING your gains?

One of the questions I get most regularly on my site has to do with rep speed - one of the most underestimated and little-understood variables to building big muscles. “Should I be training fast?” “Should my reps be explosive?” “What tempo should I use?” “Should I vary my tempo?” “How often should I vary [...]

By |July 17th, 2014|

The 10 Things Everyone Must Know Before Attempting to Build Muscle

What gives someone the right to teach exercise? I watch "trainers" daily that dont know a thing about exercise posting videos "teaching" people how to train. Just because they use the words "anatomical" and "its physiology" doesnt mean they have the slightest clue what theyre talking about. Or "teaching someone the basics first". These guys dont [...]

By |November 19th, 2013|