Brad Borland

Brad Borland
Quick Stats
  • 6'2"
  • 215 lbs
  • Masters in Kinesiology
  • 11 Years
  • Baton Rouge, Louisiana
Brad has a Master's degree in Kinesiology and is a strength and conditioning specialist, military veteran, and cancer survivor.

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 Borland's Content

athletic men working out outside
Turn your body into a fat burning machine. This comprehensive guide to metabolic conditioning provides sample routines and rules to help you build your own workouts.
356.3K Reads 12 Comments
Women's Fitness Trainer: 6 Week Women’s Workout for Fat Loss
This 6 week women's fitness trainer was designed to help you lose fat. Give this 4 day weekly workout protocol a shot & accomplish all of your goals!
418K Reads 19 Comments
Building the X Frame: 10 Week Muscle Building Workout
Want to build the ultimate "X" frame physique? This 10 week muscle building upper/lower workout program can help you accomplish just that. Check it out!
134.8K Reads 15 Comments
Women’s Fitness Trainer: 6 Week Women's Workout for Strength
This 6 week women's fitness trainer was designed to help you build strength. Give this 3 day weekly workout protocol a shot & accomplish all of your goals!
203.3K Reads 26 Comments
Shirtless man holding jump rope
Unchain yourself from the boring treadmill and inject some fun into your calorie burning regimen with these 4 cardio suggestions from bodybuilder Brad Borland.
10.2K Reads 0 Comments
Ripped man sitting with 2 dumbbells in the gym
Brad Borland presents a list of deltoid training dos and don'ts that will help you to improve your shoulder building results. Included are beginner and intermediate workouts.
15.3K Reads 0 Comments
Finishing Strong: The Ultimate 8 Week Workout for Advanced Lifters
We finish our ultimate beginner to advance workout program series with this 8 week workout for advanced lifters. Finish strong by giving this program a try!
171.9K Reads 52 Comments
Growing Strong: The Ultimate 8 Week Workout for Intermediates
Are you an intermediate lifter looking to get bigger and stronger? This 8 week workout program is exactly what you need to build more lean muscle mass!
258.9K Reads 32 Comments
Starting Strong: The Ultimate 8 Week Workout for Beginners
Are you a beginner looking to get big and strong? This 8 week workout program for beginners covers all of the basics needed to build lean muscle mass!
310.6K Reads 103 Comments
Beat the Crowd: 4 Day Workout You Can Do in a Crowded Gym
Frustrated by not getting in the solid workouts you expect due to an overly crowded gym? Superset your way through it and get shredded with this workout!
45.8K Reads 1 Comment
Boot Camp Burn: 12 Week Military Workout Program
Want to get as physically fit as the military men and women who protect our country? Give this 12 week military boot camp style workout program a try!
291.6K Reads 22 Comments
The Freshman 15 of Muscle Workout Program
Are you a recently enrolled college freshman or simply an upperclassman looking to shed some weight s/he has picked up over the years? Check out this workout!
65.2K Reads 16 Comments
8 Lies Lifters Tell Themselves Every Day
You can lie to everyone in the world about your training, but the truth is your body knows when you're lying. Are you guilty of any of these 8 lies?
32.7K Reads 0 Comments
48 Different Ways To Do A Bicep Curl
Has your bicep routine gone stale? Not getting that pump you grew accustomed to? Maybe it's time to switch things up! Check out these 48 curl variations.
136.2K Reads 4 Comments
Training for the Older Athlete: Making Gains After 40
They say Father Time is undefeated, but that doesn't mean you can't make gains all of your life. Check out these training strategies for older athletes.
69.4K Reads 10 Comments
Cardio Strategies to Burn a Thousand Calories
Looking to burn more calories, but not sure where to start? Try one of these cardio strategies that are guaranteed to burn thousands of calories!
18.4K Reads 0 Comments
Build More Muscle: Don't Do These 5 Time-Wasting Exercises
Spending the time in the gym, but not reaping the benefits? You may be wasting your time with one of these five time wasting exercises.
62.7K Reads 1 Comment
Cancer is Harder Than Training - Here's a Man Who Beat Both
Many believe working out most days to be a difficult feat, let alone over coming a disease such as Cancer. Brad Borland conquered both; read his story.
7.4K Reads 8 Comments
Playground Workouts: Having Fun While Building the Body You Want
Does work have you trapped indoors all day? Enjoy the sunshine by taking your training to the great outdoors with this playground workout routine!
26.2K Reads 2 Comments
Muscle man doing dumbbell bicep curl in the gym
Hoping to be crowned MVP of your intramural team? Gain the edge during the course of the week and become a true weekend warrior with this workout!
62.5K Reads 1 Comment
7 Ways You're Wasting Your Time in the Gym
Does an hour go by before you finish your first set at the gym? You may be guilty of one of the 7 ways people waste time at the gym.
26.9K Reads 1 Comment
10 Fitness Professionals You Should be Following
There's plenty of questionable information and downright bad fitness advice out there. Let these 10 trusted fitness experts guide you.
30.1K Reads 4 Comments
Can't Seem to Get Out Of Bed? 8 Ways To Get Enthusiastic About Working Out
We all have our bad days. If you need a little extra mental shove to make it to the gym, try one of these 8 tactics to boost your enthusiasm.
21.1K Reads 1 Comment
Dealing with the Dreaded DOMS: 5 Ways To Reduce Muscle Soreness
Are sore muscles making you hit snooze on your morning workouts? These 5 home remedies will ease your DOMS and get you back in the gym faster.
31.4K Reads 2 Comments
The Minimalist Guide to Weight Lifting
When it comes to muscle, bigger is better. But what about your training? Learn how to do more with less with this minimalist guide to weight lifting.
44.4K Reads 8 Comments
5 Things You Can Learn From CrossFit
Love it or hate it, we could all learn something from the success of CrossFit. Learn which 5 things you should apply to your own training - no box required.
20.3K Reads 2 Comments
7 Great Trap Exercises to Give Your a Better Yoke
Monster traps are in. Learn which exercises are best for building impressive traps plus get three trap training routines you can start right away.
39.6K Reads 3 Comments
8 Ways Women's Magazines Got Fitness All Wrong
Women's magazines are known for their sensational headlines and quick-fix promises. Learn how they got it all wrong when it comes to women's fitness.
22.4K Reads 4 Comments
The Working Man's Guide to Gains
Time consuming training plans are great...if you're a professional fitness model! For the rest of us, try this more realistic training plan plus tips.
22.9K Reads 14 Comments
5 Best 20 Minute HIIT Cardio Workouts For Rapid Fat Loss
You don't have to spend hours on cardio equipment to burn fat. Try one of these HIIT cardio routines for faster (and less boring!) fat loss.
710.5K Reads 14 Comments
Start the New Year Right: Awaken the New You
Ready for a better start to your New Year? Awaken the force within you by embracing these simple training principles that pave the way for success.
13K Reads 3 Comments
9 Diet Hacks You Can Act On Right Now!
If you're not seeing results, stop making excuses and start making changes to your diet right now. No cleanses, juice fasts, or carbophobia needed.
21.5K Reads 4 Comments
10 Unusual Carbohydrates You've Probably Never Eaten
Burned out on boiled potatoes and brown rice? Mix it up with these 10 unusual carbohydrates. Full macros and serving suggestions included!
26.9K Reads 2 Comments
Love Handle Workouts: 5 Routines That Torch Unwanted Fat
Stuck with some extra holiday flab? Burn it off faster by tackling these intense fat burning workouts. Includes workouts for a variety of different equipment.
19K Reads 0 Comments
The Absolute Beginner's Guide to Bodybuilding Supplements
There are lots of bodybuilding supplements to choose from. To keep you from feeling overwhelmed, we break down the top 5 supplements for new lifters.
43.9K Reads 5 Comments
5 Healthy Fat Sources You're Not Eating
Whether you avoided these on purpose or just didn't know they existed, it's time to branch out and try these 5 healthy fat sources.
17.9K Reads 1 Comment
10 Lessons Learned in 25 Years Under the Bar
Brad Borland has learned a lot in his 25 years of strength training. Now he's sharing 10 lessons with you on how to make the most of your training.
14.1K Reads 7 Comments
5 Simple and Effective Ways To Lose Muscle
Warning: your own bad habits may be costing you muscle growth. Learn how to reverse your mistakes and start seeing results again.
32.2K Reads 1 Comment
From Cutting to Bulking: Let the Mass Gains Commence
Switching from a cut to a bulk is more than just eating all the food. Check out these changes you should make in your diet and training to maximize your gains.
29.1K Reads 1 Comment
7 BS Facts About Muscle That Everyone Thinks are True
Do magazine headlines and tips from fitness gurus leave you scratching your head? Be wary of these BS muscle "facts" that everyone thinks are true.
34.9K Reads 11 Comments
9 Workout Mistakes That Limit Muscle Growth Potential
If you stop seeing results, it's time to examine your current lifting routine. Look for these 9 signs that your workout is limiting your muscle growth.
29K Reads 5 Comments
11 Reasons You Can't Lose Fat
If you're just searching for fat loss secrets, you might be missing out on the answers. Are you doing any of these 11 things that sabotage your results?
77.6K Reads 2 Comments
Best Morning Workout For Building Muscle Mass
Most workout routines are designed for the evening lifter. If you're an early riser, we've got the perfect morning workout routine and advice for you!
293.7K Reads 66 Comments
Creatine Pre Or Post Workout? When to take Creatine Supplements
Creatine is found in a lot of pre-workout supplements, but is that the best time to take it? Learn how timing and dosage can affect your results in the gym.
111.6K Reads 18 Comments
5 Crazy But Effective Shoulder Building Exercises
Brace yourself. These shoulder exercises might seem crazy, but they could be just what you need to develop big, wide boulder shoulders!
55K Reads 2 Comments
5 Brutal Calf Workout Finishers
Quit blaming your small calves on bad genes! Add any of these 5 intense calf workout finishers to your next leg day to improve your physique.
14.8K Reads 2 Comments
5 Best Bodyweight Triceps Exercises
Taking a break from the iron? You can still blast your triceps with these bodyweight moves that use minimal equipment. Perfect for travel and home gyms!
19.1K Reads 2 Comments
Maximize Your Diet: 10 Commandments of Modern Nutrition
Is your diet stuck in the past? If you're ready to see big results, it's time to adopt the new commandments of modern nutrition.
28.3K Reads 1 Comment
5 Crazy But Effective Back Building Exercises
Bored with your back training? Here are 5 unconventional exercises that are sure to spark some growth and keep things interesting!
27.1K Reads 2 Comments
12 Fitness Cookbooks You Should Own
Tired of cooking the same boring meals? These 12 fitness cookbooks are sure to inspire you with healthy, bodybuilding-friendly recipes. Bon appetit!
137.4K Reads 2 Comments


Randy McMinn
Posted on: Sun, 05/17/2020 - 22:32

Hi Brad am 63 what to lose my belly fat 32.2bmi and build muscle been out out out of bodybuilding since the 90s so rite now doing walking can u help me out pls RandyMac

Posted on: Wed, 08/28/2019 - 14:48

Hi Brad, i just read your autobiography and i hace yo say i found it really inspiring. Specially since i think i share with you several life aspects. I'm an Officer of the Peruvian Navy and have been recenthly diagnosed with Hodking Lymphoma as well. I'm about to start treatment, and i hope everythings goes as well as in your case. I'm glad to hear you grew back almost allí of your hair! Means mine has an opportunity too!

Posted on: Tue, 09/04/2018 - 19:16

Hi!!Mr Brad can i do with my diet if i start at 6am at my job and i workout a 430pm,and you program is only 3 meals and 2 shakes ...the program is carb cycling thanks!!!

Joe Johnson
Posted on: Thu, 10/20/2016 - 10:19

I have been on a extended leave for 7 1/2 years.
during this time, by the grace of God, I have transformed my body. I feel better than I ever remember and very thankful for it. I am new to the internet and Brad is very inspiring. i am looking forward to my new exercise regimen with help from all! Full range of motion has always been paramount in my routine. Some guys tell me different, but it is good to hear that ROM is the right and only way. Thank you.

Posted on: Wed, 01/22/2014 - 15:40

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.


jesus arroyo
Posted on: Fri, 12/13/2013 - 09:51

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

Posted on: Tue, 11/19/2013 - 15:20

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

Posted on: Sat, 11/16/2013 - 19:15

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

Posted on: Tue, 11/12/2013 - 12:27

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.

Julian Jäger
Posted on: Fri, 11/08/2013 - 17:47

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.

Matt Carroll
Posted on: Mon, 08/05/2013 - 12:29

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

Brennan w
Posted on: Tue, 05/28/2013 - 15:50

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

Tim W
Posted on: Thu, 04/11/2013 - 06:59

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!

Nick Whitlam
Posted on: Tue, 04/09/2013 - 09:06

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

Posted on: Sat, 12/08/2012 - 21:36

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

Posted on: Tue, 09/04/2012 - 23:22

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?


Kris Wilkes
Posted on: Mon, 04/30/2012 - 15:08

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!!!

Brad Borland
Posted on: Thu, 05/10/2012 - 10:57

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.