A Guide to High Intensity Interval Training (HIIT)

High intensity interval training (HIIT) is a short, intense workout. A popular form of training, HIIT might just live up to the hype. Not just a passing  fad, HIIT is a super useful form of training and well worth exploring. HIIT involves performing periods of high intensity work intensity work interspersed with brief periods of recovery....

The Best Way to Stimulate Muscle Hypertrophy (Build Muscle)

Key Takeaways Muscle hypertrophy refers to an increase in the size of your muscle cells, and hypertrophy training refers to strength training in a way that maximizes muscle hypertrophy. The single best way to stimulate muscle hypertrophy as a natural weightlifter is to get as strong as possible. Keep reading to learn the best exercises, workout routines,...

The 50 Greatest Fitness Gifts for Every Budget (2020)

Buying fitness gifts can be tricky. Not because there’s a shortage of ideas, mind you—a quick internet search will unearth a slew of articles and blog posts about the best gifts for gymgoers. The problem is the recommendations in these articles are geared toward “less discerning” fitness folk, if you know what I mean:  Ankle weights, cutesy...

How to Trap-Bar Deadlift with Proper Form (with a Free 12-Week Training Plan!)

Key Takeaways The trap-bar deadlift is one of the most underrated exercises you can do. It’s about as good as the barbell deadlift for gaining muscle and strength, and most people find it more comfortable, easier to learn, and forgiving on their lower back. Learning proper trap-bar deadlift technique boils down to developing a few simple...

What’s the Best Time of Day to Lift Weights? What 35 Studies Say

Key Takeaways Although most people are slightly stronger in the evening than in the morning, the differences are small and mostly disappear after several weeks of morning workouts. Research shows that you should probably train at whatever time you prefer—if you’re a morning person, train in the morning; if you’re an evening person, train in the...

The Beginner’s Guide to Massage Guns (2020)

Key Takeaways A massage gun is a handheld electronic device that pushes a small rubber or foam attachment back and forth to rub, compress, and jiggle your muscles. Although massage guns may slightly reduce muscle soreness, there’s no scientific evidence they significantly improve performance or mobility or reduce the risk of injury. Keep reading to learn how...

Time Under Tension and Building Muscle—Does It Matter?

Key Takeaways Time under tension refers to the total amount of time a muscle remains contracted. Although important for building muscle, time under tension doesn’t deserve special emphasis in your training. Keep reading to learn why and what you should focus on instead to get bigger, leaner, and stronger. Clap your hands if you’ve heard this one before: “Muscles...

Should You Lift Weights Fast or Slow? The Quick and Dirty Guide

Key Takeaways How fast you raise and lower weights when strength training is referred to as weightlifting tempo. While you can gain muscle and strength using either a fast or a slow weightlifting tempo, you’ll likely make faster progress by lifting weights as fast as possible (while maintaining good form). Keep reading to learn why a faster...

Mind Over Matter? The Science of Active Imagery

This article is from the new second edition of my bestselling fitness book for experienced weightlifters, Beyond Bigger Leaner Stronger, which is now live everywhere you can buy books online. Also, to celebrate the book’s release, I’m giving away over $6,000 of glorious goodies, including a 30-minute Zoom call with yours unruly, Vitamix blender, Hypervolt...

Should You Periodize Your Workouts? The Definitive Answer, According to 26 Studies

This article is from the new second edition of my bestselling fitness book for experienced weightlifters, Beyond Bigger Leaner Stronger, which is now live everywhere you can buy books online. Also, to celebrate the book’s release, I’m giving away over $6,000 of glorious goodies, including a 30-minute Zoom call with yours unruly, Vitamix blender, Hypervolt...