Brad Borland

Brad has a Master's degree in Kinesiology and is a strength and conditioning specialist, military veteran, cancer survivor and Associate Editor at Muscle & Strength.
3.7 5 20
Brad Borland

Quick Stats

  • 6'2"
  • 215 lbs
  • Masters in Kinesiology
  • 11 Years
  • Baton Rouge, Louisiana
  • WorkoutLab

About Brad Borland

I paid for and earned my Bachelor’s and Master’s degrees in Kinesiology and am a Certified Strength and Conditioning Specialist (CSCS) with the National Strength and Conditioning Association (NSCA). I know, way too many acronyms!

I started out as a skinny kid struggling to gain every ounce of muscle. As a young kid at 6’2? and 125 pounds I wasn’t too intimidating.

Competing as a drug-free natural bodybuilder with a few shiny trophies I have trained, motivated consulted and harassed many clients from all aspects of life from the competitive bodybuilder and athlete to the elderly and rehabilitated.

Having trained in commercial health clubs, wellness clinics, hospitals, university facilities and military installations such as tents, sand pits and old Russian bunkers I have also helped many with diets and eating habits as well as contest preparation.

I am also a veteran of the Air National Guard and proudly served in Afghanistan in 2003. However, upon coming home from Afghanistan I was diagnosed with Hodgkins Lymphoma (2004), an immune system cancer which my brother and father were survivors of prior. I went through 9 months of chemotherapy before a full recovery and gained back most of my hair.

When my wife isn’t telling me to quit flexing, I currently write for Muscle & Strength on the subjects of training, nutrition, supplements, motivation and everything cool.

I have a precious son with my beautiful wife Courtney.

Brad Borlands Photo Gallery

Brad Borland's Content

5 Fast High Protein Breakfast Options For Muscle Gains
10 Comments
by: Brad Borland
5 Most Effective Exercises For Building Massive Shoulders
3 Comments
by: Brad Borland
5 Brutal Chest Workout Finishers To Destroy Your Chest
6 Comments
by: Brad Borland
11 Ways To Pack Some Muscle On Your Legs Before Summer
4 Comments
by: Brad Borland
Complete Guide To Growing Big Shoulders! Includes Workout Plan
6 Comments
by: Brad Borland
9 Reasons Why You Can't Build Big Shoulders
6 Comments
by: Brad Borland
Fat Blasting Finishers: Add These to the End of Your Workout
5 Comments
by: Brad Borland
Are You Guilty Of These 7 Muscle Building Diet Mistakes?
7 Comments
by: Brad Borland
5 Most Effective Exercises To Build Back Muscle
6 Comments
by: Brad Borland
8 Easy And Convenient Pre-Workout Meals & Snacks
0 Comments
by: Brad Borland
9 Week Bodyweight Workout For Strength & Muscle Gains
8 Comments
by: Brad Borland
5 Most Effective Exercises To Build Chest Muscle
20 Comments
by: Brad Borland
10 Exotic Animal Protein Sources You Need to Try
3 Comments
by: Brad Borland
Unconventional Arm Workout To Spark New Muscle Growth
6 Comments
by: Brad Borland
5 Crazy But Effective Leg Building Exercises
0 Comments
by: Brad Borland
Shredded! A Complete Guide To Getting to 10% Bodyfat
63 Comments
by: Brad Borland
How To Structure A High-Frequency Workout Plan
19 Comments
by: Brad Borland
Progression 101: 8 Ways To Keep Making Consistent Gains
6 Comments
by: Brad Borland
19 Simple Tips To Help You Get From Scrawny To Brawny
8 Comments
by: Brad Borland
How To Burn Fat Like A Bodybuilder (Without Muscle Loss!)
19 Comments
by: Brad Borland
Train Insane, Improve Your Gains
15 Comments
by: Brad Borland
7 Habits Of Highly Effective Bodybuilders
3 Comments
by: Brad Borland
5 Post-Workout Essentials For Maximum Recovery & Growth
5 Comments
by: Brad Borland
31 Terrifying Tricks To Shock New Muscle Growth
1 Comment
by: Brad Borland
Build A Better Booty: A Complete Guide For Women
2 Comments
by: Brad Borland
5 Crazy But Effective Chest Building Exercises
11 Comments
by: Brad Borland
Prep Your Gym Bag: 22 Must-Haves
17 Comments
by: Brad Borland
Want Big Arms? Focus On Triceps
9 Comments
by: Brad Borland
Battle Ropes To Medicine Balls: Is Modern Workout Equipment Worth It?
5 Comments
by: Brad Borland
King of Calisthenics Workout: Lean Muscle Without Equipment
3 Comments
by: Brad Borland
Building The Perfect Fat Burning Circuit
3 Comments
by: Brad Borland
35 Tips To Help You Double Your Muscle Building Gains
5 Comments
by: Brad Borland
6 Reasons Why Your Fat Loss Diet Sucks
1 Comment
by: Brad Borland
Get Ripped With Supersets & Giant Sets
16 Comments
by: Brad Borland
Keg To Six Pack: 22 Ways To Stay Lean This School Year
9 Comments
by: Brad Borland
Your Shoulder Training Sucks: 2 Workouts For Better Delts
1 Comment
by: Brad Borland
12 Ways To Instantly Power Up Your Workouts
4 Comments
by: Brad Borland
5 Muscle Building Tips I Wish I Knew 10 Years Ago
9 Comments
by: Brad Borland
Muscle Building Over 40: Complete Guide & Training Program
21 Comments
by: Brad Borland
Metabolic Conditioning Workouts For A Leaner Physique Now
7 Comments
by: Brad Borland
6 Week Hercules Workout - Build A Powerful, Commanding & Functional Physique
26 Comments
by: Brad Borland
The Tactical Physique: A Functional Strength & Conditioning Workout
78 Comments
by: Brad Borland
Intense 30 Minute Muscle Building Superset Workout
3 Comments
by: Brad Borland
9 Intense Ways To Challenge Your Biceps
0 Comments
by: Brad Borland
Flat Bench Press vs. Incline: Which Is A Better Chest Builder?
0 Comments
by: Brad Borland
8 Sure-Fire Ways To Build A Bigger Chest
7 Comments
by: Brad Borland
Thrash Your Triceps & Grow Using These 9 Training Methods
4 Comments
by: Brad Borland
Cardio Conditioning Workouts: More Fat Burning, Same Gym Time
12 Comments
by: Brad Borland
Deadlifts vs. Barbell Rows: Which Builds A Thicker Back?
14 Comments
by: Brad Borland
Unilateral Training: Building Muscle & Strength Without A Barbell
2 Comments
by: Brad Borland

Pages

14 Comments+ Post Comment

No Profile Pic
Posted Mon, 04/30/2012 - 15:08
Kris Wilkes

Hi Brad! Congrats on all your life successes and thanks for all the great articles! I am a 56 year old female masters figure competitor, natural. I am training for masters nationals in late July. That show is not drug tested and many of the competitors have rock hard glutes, so so hard for a natural female. Any exercises you have found that are especially effective for glutes? I train really hard, but that part just lags. Ugh! Thanks again!!!

No Profile Pic
Posted Thu, 05/10/2012 - 10:57
Brad Borland

Hi Kris,

The one move that is hands down the greatest glute remedy is the walking lunge. Go for length with light weight. Also, be sure to do plenty of glute and hip stretching as it has the potential to tighten the hip area up a bit which could hinder other lifts. So stretch thoroughly.

No Profile Pic
Posted Tue, 09/04/2012 - 23:22
Trevor

Hi Brad,

I'm wondering what particular muscle groups you would recommend to workout on which days? I typically like to work out 5 days a week, Monday through Friday. What split do you recommend?

Thanks!

No Profile Pic
Posted Sat, 12/08/2012 - 21:36
Austin

Hi Brad,
Im a 17 year old who has been made fun of all my life. I am a big guy and as much as i hate to say it i have my chest problem (man boobs), which i want to lose bad. I want to start the "Insane Bane Workout" but i was told that the bench press would make it worse, and the eating, i would figure would make it worse. Can you please help me with this problem im having im determind to lose wait and my goal is to get stronger and bigger withe "the Insane Bane Workout" thanks, Austin

No Profile Pic
Posted Tue, 04/09/2013 - 09:06
Nick Whitlam

Hi Brad,
I cant decide which program I should start? i've looked at the Baine and 300 programs and some of the shred fat programs on this site. I'm 32, 6'6 and weigh approx 97Kg (214Ib). In the past having used gyms for years now I've had well built defined arms, shoulders and a flatish stomach but no six pack. But recently this has all gone. I'm wanting to build alot of mass and definination on my arms, chest and shoulders (Baine program) but strip the fat away and get rid of the 'love handles' and belly but do this without loosing muscle (300 program). Can I do both at the same time or should I build Muscle with one program then strip fat with another or vis versa? Due to my work I travel a lot so the times I can get to the gym vary week to week. Some times its Monday, Tuesday and saturday but the next it might be everyday of the week. Also a lot of the time I can only get a session in during my lunch hour at work so this limits the amout of stuff I can do. Any advise or guidence? Cheers Nick

No Profile Pic
Posted Thu, 04/11/2013 - 06:59
Tim W

Hi Brad,

I'm in the first week of the "Superhero" workout and am struggling to work out what the measurements are for the diet, specifically the "cup" measurement. I assume that we're talking uncooked volume of food, but is there a grams/ounces measurement as cooking a cup of rice seems to leave me enough to lay house foundations with! The measurements I'm after conversions for are the oatmeal, greek yoghurt and rice portions. The workout kicks ass though!

No Profile Pic
Posted Tue, 05/28/2013 - 15:50
Brennan w

I'm 17 and have been reading alot of your stuff. I'm in decent shape for my age and weigh like 155. I was wondering if you have a workout schedule/diet for my age to bulk up alot this summer. Thanks

No Profile Pic
Posted Mon, 08/05/2013 - 12:29
Matt Carroll

Hi brad, I'm in about week 3 of your bane workout and loving it. Thanks a lot for making it. Now I'm currently an active duty Marine who is just trying to bulk up a bit while still keeping decent cardio. I recently got enrolled in a crossfit type class early in the morning and have been doing your workout in the afternoons. Will this hurt my gains or is it overkill? Thank you

No Profile Pic
Posted Fri, 11/08/2013 - 17:47
Julian Jäger

Great natural physique!!! Keep going and thanks for the interesting articles. Some contain precious pieces of information even for me. I am going to compete next year too. Completely natural. Age 19. Looking forward to get to your level.

No Profile Pic
Posted Tue, 11/12/2013 - 12:27
Jim

Hello i know you make many workouts aiming to produce a similar physique(as much as possible) to those of heroes from movies like wolverine,Bane,etc etc,Could it be possible to make a workout resulting is a physique similar of Henry Cavill in Superman:Man of Steel.Thanks in regard.

No Profile Pic
Posted Sat, 11/16/2013 - 19:15
M.Ball

What it do how do I build like you and how ling do you think it will take

No Profile Pic
Posted Tue, 11/19/2013 - 15:20
jason.kolbo

hi thanks for writing this i have trouble with them think i doing good then stop moving forward but think if i try this it might help

No Profile Pic
Posted Fri, 12/13/2013 - 09:51
jesus arroyo

my only question is, why are there so many dislikes on all those comments? a lot of your advice are pretty accurate and out of the book. people either haven't gone to school to see the information themselves or are stuck on preconceived notions of information and won't bother on researching with an open mind.

“The illiterate of the twenty-first century will not be those who cannot read and write, but those who cannot learn, unlearn and relearn.” Alvin Toffler

No Profile Pic
Posted Wed, 01/22/2014 - 15:40
Brad

Hello all,

I noticed a lot of comments here. Please feel free to have a visit at my site (listed above in the author's info). I can answer more of your questions there.

Thanks!
Brad