If you ask most guys to rate their training programs they will likely tell you that it is top notch. In my years as a bodybuilding coach I find that almost all bodybuilders will want help with their nutrition, but when I try to touch their training plan they quickly assure me that there is no need to change anything. Well, I have news for you [...]
P.H.A.T. (Power Hypertrophy Adaptive Training)
When it comes to a person’s physique, everyone has a unique set of goals and their own interpretation of what is aesthetically pleasing. Take a look around the gym and you’ll no doubt see a variety of training methods and physiques to match. For instance, you may observe the stereotypical muscle-head, who loves nothing [...]
Training Program Design 101: Fundamentals
Designing training programs for athletes is such a fascinating endeavor. There are endless opportunities to infuse and mix time-proven resistance training methodologies, and perhaps even create your own. Ask any coach here at TSG, we will be the first ones to tell you that there is no correct way to train. But there [...]
The “Ab” Solute Truth
As for training, let’s first dispel the myth that the abs are some magical muscle group that’s unlike any other in the human body and need to be trained higher reps than the pecs and biceps. Every skeletal muscle in the human body responds the same way. You can, and should, train your abs in the 8-12-rep range to increase their size [...]
The “Closers”: 5 Ways To Finish Your Workouts Strong
Sometimes, it feels like you’ve had 95 percent of a great workout. Which is better than nothing, but still… Here’s how to hit the 100-percent mark with 5 different body parts. “Leave it all on the field,” high school coaches like to snarl at their young charges. Unfortunately, at the gym [...]
The Ultimate Guide To Mountain Peak Biceps
Hours upon hours of blood, sweat and tears go into training and torturing this often stubborn body part. We look up to our “brothers in arms” over the years such as Larry Scott, Arnold Schwarzenegger, Mike Matarazzo, and Phil Heath in hopes to find some kind of “secret” or magic program that we can put into practice. These guys [...]
The Ultimate Guide To Teenage Bodybuilding
At 26 years old, I still remember my teenage years very clearly. I was bullied, pushed around, and was the butt of every joke. I had virtually no self esteem and no feeling of self-worth. At a certain point I decided that it was time to start doing something about it, rather than spend the rest of my school days feeling sorry for myself. [...]
The Ultimate Guide To Shredded Six Pack Abs
One of the most sought-after bodyparts by trainers everywhere is abdominals. It seems everybody wants them, but few have them. Many toil away in the gym with sit-up after sit-up and crunch after crunch only to face sore abs and a declining motivation. Others don’t worry at all about their abs and neglect training them [...]
10 Simple Rules To Teenage Mass Gains
When I was a teen I didn’t want to eat and it showed. I was an imposing six-foot-one and 125 pounds of skin and bones. I was highly active with energy to spare, but knew nothing about the benefits of eating enough of the right kind of foods. It wasn’t until I started weight training to pack on some pounds that I found out the [...]
Top 10 Bicep Exercises For Show Stopping Arms
If you are someone who’s just starting out in the gym, you will discover that building strong, defined biceps is the hallmark of a well trained physique. The term biceps brachii is a Latin phrase meaning “two-headed [muscle] of the arm”, in reference to the fact that the muscle consists of two bundles of muscle, each with its own origin [...]
