How to Make Your Abs Pop

The Truth about How to Get Ripped Defined Abs
As a trainer, one of the common “fitness” goals I hear from clients (especially guys) is to get a six pack. It seems like every guy wants a washboard stomach – a defined midsection that grabs attention when his shirt comes off. It should come as no surprise that […]

By |November 20th, 2015|cardio, fat loss, nutrition, strength training, workouts|0 Comments

7 Tips for Bigger Arms – Tickets to the GunShow

Every red-blooded man with hair on his balls wants bigger, more muscular arms. It’s in our DNA. But for those with less than ideal “Gunshow Genetics” growing massive arms can be easier said than done. So what’s the secret? Well, there’s no magic secret, but there certainly are some basic training strategies you can follow to […]

By |May 18th, 2015|muscle building, strength training, workouts|0 Comments

HIIT vs LISS – Why Intense Interval Training Trumps Traditional Cardio

Spring is finally here and everyone is looking to drop some body fat and get shredded for the warm weather. This means it’s time to start doing more cardio and get on an extreme low calorie diet, right?

Not quite.

We want to challenge the common belief that doing a lot of cardiovascular exercise is the best way to […]

By |April 18th, 2015|cardio, fat loss, workouts|0 Comments

5 Big Muscle Building Tips from Big Ben Pakulski

A few years ago I attended a seminar lead by professional bodybuilder, trainer, author, public speaker, and educator, big Ben Pakulski (BPak). In his presentation, Advanced Techniques for Hypertrophy and Fat Loss, Ben shared some important tips for gaining muscle and shedding fat. Needless to say, I took some good notes during the workshop!

In this post I want to show you the Top 5 Muscle Building Tips he shared with us.
Get Big Tip #1: Understand Muscle Function & Train with Focus
One of the first things Ben talked about was how important it was to have a decent understanding of the function of the muscles you are training. Learn muscle origins and insertions, what their action is when they contract, understand how to fully shorten the muscle, and focus on creating tension in the target muscles when you are training.  Your muscles don’t know how much weight you are moving… they only respond to how much tension you place on them.

Once you understand basic muscle function, you can manipulate your exercises to better target your muscles more effectively.  You can learn how to create more tension in the muscles you are training without necessarily using heavier weights.

[…]

By |March 25th, 2015|muscle building, nutrition, strength training, workouts|1 Comment

The Benefits of Online Coaching

Are you looking to shed fat, gain muscle, improve your fitness, and perform better? Have you ever felt overwhelmed by all the confusing health and fitness information in the media today?

It makes it tough to know where to start when you want to get in shape quickly. Having a professional design a training and nutrition plan […]

By |February 11th, 2015|motivation, strength training, workouts|0 Comments

Minimalist Training – More Gains, Less Time

Do you ever get annoyed with so many long, complicated training programs being promoted as the next big thing in “training science”? You’re not alone. I thought it was time for a refresher in the KISS (Keep It Short & Simple) philosophy.

It’s important to realize that your workouts don’t need to be long or complex […]

By |February 9th, 2015|muscle building, strength training, workouts|0 Comments

The Burning Ladders Workout – Go For The BURN!

What the heck is a Burning Ladder?
No, this has nothing to do with fire-fighting. A Burning Ladder is a training technique that Your Gym Trainer co-founder, Steve, and I often use, especially with our bodyweight / calisthenics workouts. It’s also one of the training methods we will be introducing in my upcoming ebook/ video program, […]

By |January 16th, 2015|fat loss, muscle building, strength training, workouts|16 Comments

How to Build Muscle

We’ve been receiving a number of questions on our Facebook Page asking about how to build muscle. So this post will attempt to answer that question and provide some related links for those interested to do more research as well. Are you ready to make some gainz?

It’s helpful to consider that hypertrophy is multi-factorial… rather than outline every single factor let’s look at the main aspects:

Mechanical Tension – this addresses progressive overload, resistance used, exercise selection, etc. Emphasized in mid rep ranges.

Muscular Damage – inroad / fatigue, eccentric emphasis, intensity threshold. Emphasized in low rep ranges.

Metabolic Distress – reduced rest intervals, supersets, dropsets, occlusion training, hormonal affect, etc. Emphasized in higher rep ranges.

So the goal is to accommodate as many of the primary factors for hypertrophy as possible, without compromising what I consider to be the MAIN factor: progressive tension overload!

[…]

By |December 18th, 2014|muscle building, strength training, workouts|0 Comments

How to Set Up a Home Gym

Having a home gym ROCKS! For many trainees a home gym has distinct advantages over going to a commercial gym. You just need to evaluate the space you have available… would you use your basement, garage, shed, spare room, or even your bedroom? Or just train at the park outside?

Quite often people will be […]

By |September 16th, 2014|strength training, workouts|0 Comments