Take your leg day to the next level with these 5 brutal hamstring finishers. Learn how to blast your hamstrings for maximum muscle growth!
23.9K Reads
2 Comments
If you're on the go, training at home, or looking to mix things up, try these 5 chest exercises that require little to no equipment. There's no excuse for skipping chest day!
72.3K Reads
3 Comments
Fat loss hacks? Muscle building hacks? Ignore the hype! It's time to stop relying on shortcuts and start implementing sane solutions for diet success.
18.3K Reads
2 Comments
Out with the old, in with the new. If you want to know what it takes to build muscle, balance your training, and stay in shape for life then it's time to adopt the new commandments of lifting.
33K Reads
2 Comments
Are your lower legs lacking impressive size and shape? These 5 tested exercises with unique twists will add mass to your calves, so add them to your next leg day!
37.3K Reads
5 Comments
Is it possible to build muscle without gaining fat and burn fat without feeling scrawny? Read on for the secret weapon that helps you get a shredded physique!
66.7K Reads
19 Comments
Get ready to destroy your next leg day with these 5 brutal quad finishers for maximum muscle growth. But don't blame us if you have to buy new jeans!
62.6K Reads
1 Comment
Learn how the AR-7 program helped Game of Thrones actor Jason Momoa put on the major muscle needed to portray the great Khal Drogo.
698.1K Reads
77 Comments
Road trips and lunch meetings don't have to derail your diet. These 10 muscle friendly meals from popular chain restaurants will keep you on track!
239.8K Reads
9 Comments
It's time to up the intensity of arm day with these 5 brutal finishers. Learn how to execute these moves to get the big arms you've always wanted!
77K Reads
7 Comments
Ready to get superhero shredded? Gain strength, build muscle, and burn fat with this full body routine inspired by Arrow's Stephen Amell.
425.9K Reads
41 Comments
Looking for new ways to build bigger, stronger legs? Check out these 5 proven leg exercises plus a unique twist on each to really maximize muscle growth!
23.9K Reads
3 Comments
If you're struggling to pack on mass, try adding these meals just before bed. These 5 meals are full of protein and healthy fats to fuel muscle growth while you sleep.
458.3K Reads
21 Comments
It's time to get creative in the kitchen! Learn how you can save money by creating your own custom pre-workout with these two easy recipes.
151.9K Reads
43 Comments
Tired of the same old high-protein bodybuilding foods? Check out these 7 easy ways to add protein to any meal or snack - no dry chicken breast needed!
36.5K Reads
3 Comments
Creatine has been touted as one of the most essential muscle-building supplements ever, but what does the newest research have to say about it?
16K Reads
16 Comments
Take your triceps to the next level with these 5 triceps exercises that come with unique twists for maximum growth. Plus, there's a triceps routine you can try right away!
69.4K Reads
8 Comments
Are you ripped enough to fight for humanity? Follow this 6 week program based on Jai Courtney's training principles to get shredded like Kyle Reese!
124.5K Reads
7 Comments
It's time to hit the books and make some knowledge gains! This guide to the 10 best bodybuilding books will tell you which books are worth reading.
185.7K Reads
11 Comments
There's a lot of science (and bro-science) out there about testosterone. Brad Borland gets down to basics to explore whether or not your body needs testosterone to build muscle.
51.5K Reads
29 Comments
Are your forearms feeling (and looking) neglected? Learn how to perform these three exercises that will give you massive, powerful forearms.
31.5K Reads
6 Comments
Not seeing the shoulder gains you're after? Try these 5 shoulder workout finishers that are designed to be brutal, but effective for building massive boulders!
87.9K Reads
5 Comments
Don't let a lack of gear keep you from growing a wide, thick back. Check out the top 5 back exercises without equipment and learn how to perform them!
22K Reads
1 Comment
Looking for the best place to start working towards a leaner, solid, and stronger body? This thorough workout routine is specifically designed to get you there!
580.2K Reads
65 Comments
Do you have what it takes to tackle this introductory Navy SEAL training plan? You'll build functional strength, speed, and endurance with this 6-week workout routine.
1.1M Reads
108 Comments
Take your back training to the next level by adding a couple these 5 brutal finishing exercises to the end of your workout!
67K Reads
2 Comments
Don't let the lack of weights hinder your gains! Here's a list of the absolute best bodyweight exercises that pack on the muscle without the use of dumbbells, barbells, or machines.
46.8K Reads
11 Comments
Build muscle without a gym! This 8-week bodyweight workout routine will help you progress from basic to advanced bodyweight exercises.
306.4K Reads
34 Comments
Blast your biceps with these 5 killer moves that put a twist on classic bicep exercises, making them twice as effective!
122.5K Reads
12 Comments
You can burn fat and get ripped in just 8 minutes with this high intensity Tabata circuit that combines push-ups and squats.
116.5K Reads
21 Comments
Optimize your fat loss and muscle growth by avoiding these 7 crucial diet mistakes that are often to blame for slowing your gym progress down.
29.9K Reads
20 Comments
Quit overthinking your muscle building breakfast and try these 5 easy recipes that were designed to deliver a whopping dose of protein while still pleasing your taste buds.
681.9K Reads
22 Comments
Looking to effectively build some impressive boulder shoulders? Pack on some serious muscle by adding a twist to these traditional shoulder exercises!
127.3K Reads
4 Comments
Not seeing the chest gains you're after? Try these 5 chest workout finishers that are designed to be brutal, but effective for building rock-solid pecs!
200K Reads
14 Comments
Turn the toothpicks into tree trunks! Balance out your physique and pack on some leg muscle and proudly strut those legs around the beach this summer.
29K Reads
5 Comments
Learn how to hit all shoulder muscle groups correctly for optimal size gains! Includes a complete shoulder workout plan.
68.7K Reads
10 Comments
Give your shoulders the boulder treatment by correcting these 9 common mistakes that keep a lot of builders from gaining bigger shoulders.
300.6K Reads
22 Comments
Get one step closer to your ideal physique with these fat-blasters designed to be added onto your existing routine to help maximize fat-burning!
21K Reads
0 Comments
Everyone has made these dieting mistakes at least once. Catch them before they keep you from maximizing your muscle and strength gains!
40.5K Reads
9 Comments
Maximize your back muscle by giving traditional exercises a twist that takes full advantage of their motions, making them twice as effective.
47.5K Reads
6 Comments
Here are 8 easy and convenient pre-workout meals that are designed to curb hunger while providing complete protein, complex carbs, and healthy fats.
75.4K Reads
2 Comments
Not only does this bodyweight routine enable you to gain muscle and lose fat, but also helps strengthen your core, improve your range of motion, and make your entire body stronger.
897.3K Reads
75 Comments
Maximize your chest muscle by giving traditional exercises a twist that takes full advantage of their motions, making them twice as effective.
175.1K Reads
23 Comments
Sick of eating dry chicken breast as your main protein source? Venture out of your comfort zone and try some of these exotic protein sources!
28K Reads
4 Comments
If you're not seeing steady arm gains, its time to break away from traditional arm exercises and spark new muscle with unconventional training.
50.1K Reads
6 Comments
Get creative with the most dreaded day of the workout week with these 5 insane-yet-effective moves that will build leg-muscle mass in no time.
26.8K Reads
1 Comment
Learn how having an effective diet, training, and recovery plan are key components to getting amazing body transformation results.
1.2M Reads
159 Comments
Learn to structure a high-frequency training program that helps build muscle faster by ditching traditional training, but still using the same basic principles.
162.2K Reads
29 Comments
Give the body a good reason to keep growing with various progression methods that will help keep you from hitting a plateau at the gym.
59.4K Reads
10 Comments
Having trouble packing on muscle mass? These 19 simple tips will help you skip the complication and get you back on track to building a better body.
57.8K Reads
8 Comments
18 Comments
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
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!
Hi!!Mr Brad ....how 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!!!
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.
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
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
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
What it do how do I build like you and how ling do you think it will take
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.
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.
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
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
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!
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
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
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!
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!!!
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.