Achieving low body fat levels takes hard work and discipline, but having an understanding on how to manage carbohydrate intake helps facilitate the process.
243.1K Reads
49 Comments
These 9 battle tactics aren't easy, but they can help you win the war in the gym. It's time to get raw and crazy with these anything but conservative approaches.
45.4K Reads
15 Comments
Bodybuilding is about more than just mindlessly moving weight. Learn how to refine your goals, and along with them your training, diet and supplementation plans.
35.3K Reads
3 Comments
Brad Borland helps you to amp up your post-workout nutrition and increase your muscle growth and recovery by including more than a simple whey shake after your workouts.
25.7K Reads
7 Comments
This Halloween trick your body into bigger gains with these thirty-one terrifying muscle building training tips and treats, presented by bodybuilder Brad Borland.
25.4K Reads
1 Comment
You can't shake what you don't have. Build a bountiful and firm booty with these three glute-building workouts. This feature includes a fat-shredded diet plan.
85.7K Reads
4 Comments
This article moves beyond the same old pec-hammering exercises and presents you with 5 highly effective chest building movements that you've likely never tried.
206.7K Reads
16 Comments
It's time to come prepared and bring more than a belt and shaker bottle. This feature presents you with 22 items you should consider adding to your gym bag.
41.8K Reads
19 Comments
If you want big arms it's time to give your triceps some love. In this feature bodybuilder Brad Borland presents 3 tricep workouts for each stage of training.
36.9K Reads
9 Comments
Modern gyms are being inundated with new and interesting pieces of equipment. Brad Borland helps you to decide which of these devices can help you reach your goals.
23.3K Reads
5 Comments
No gym? No problem. Grow without equipment. Brad Borland shows you how to use your own body weight to build lean muscle mass. Basic & intermediate workouts included.
513K Reads
35 Comments
Brad Borland presents a 5 element template that enables you to build your own effective fat blasting circuit workout. Benefits and example circuit workouts included.
19K Reads
0 Comments
It's time to up the training intensity and improve your gains. In this feature Brad Borland presents 35 effective ways of getting better results from your training and diet.
82.1K Reads
5 Comments
Are your fat loss efforts grinding to a halt? Brad Borland presents 6 reasons why your diet might be failing you, and tells you how to turn things around and get lean.
42.5K Reads
6 Comments
This 4 day workout program from bodybuilder Brad Borland utilizes supersets, giant sets and restricted rest to shred fat. Sample 2100 calorie per day eating plan is included.
241.5K Reads
24 Comments
Forget the freshman 15 and the sophomore 20, it's time to get jacked! Bodybuilder Brad Borland presents 22 tips to help you stay lean and build muscle this school year.
37.1K Reads
10 Comments
This is not the same old rehashed tips article. Brad Borland presents 12 muscle building workout tweaks that can help invigorate your training and improve gains today.
33.4K Reads
4 Comments
A few words from the wise. Brad Borland takes a look back at his early bodybuilding years and shares a few things he would change if he could do it all over again.
34.1K Reads
9 Comments
Age is truly just a number. This guide by Brad Borland helps you to dial in your gym efforts and build the body you want at any age. Sample training routine is included.
337.8K Reads
31 Comments
Are you ready to go to war? Brad Borland presents a six week program designed to conquer your goals. It's time to build a god-like body and have the strength-levels to back it up.
116.1K Reads
29 Comments
Improve performance (and aesthetics) with this functional strength training program. Bodyweight movements, conditioning work, and supersets work together to help you build a stronger foundation for a functionally fit physique.
1.6M Reads
234 Comments
Maximize the 4th of July weekend by building muscle in minimal time. This intense 3 workout series by Brad Borland focuses on supersets and brief 30 minute workouts.
70.4K Reads
5 Comments
When it comes to bicep training, think you've heard it all before? Think again. Brad Borland presents 9 new and effective ways to blast your biceps into new growth.
26.3K Reads
0 Comments
Which press variation is the king of pec builders? In this article Brad Borland compares incline and flat bench presses, and helps you to decide which is right for your goals.
44.7K Reads
2 Comments
These unique chest-building tips will help you get growing again. Fear not! This article is not just another ineffective waste of Internet space full of empty promises.
43.5K Reads
9 Comments
Don't just work your triceps, thrash your triceps! These 9 tricep building methods from Brad Borland are designed to help you pack on arm size and bust out of your t-shirts.
46.8K Reads
4 Comments
Turn your resistance training workouts into muscle building and fat blasting sessions by integrating intense progression conditioning. 3 sample workouts are provided.
234.6K Reads
14 Comments
Which exercise is the king of back builders? In this article Brad Borland compares barbell rows and deadlifts, and helps you to decide which is right for your goals.
105.3K Reads
19 Comments
Is training without a barbell blasphemy? Learn how unilateral lifting can bring up weaknesses, help to balance your physique and work towards reducing injuries.
36.4K Reads
3 Comments
Currently torching a body part once a week and not seeing results? Learn how to increase your training frequency and improve the amount of muscle you build.
47.5K Reads
14 Comments
Want bigger biceps but not sure which movement is the best for mass? Brad Borland takes a look at 2 major bicep exercises and helps you to decide which is best.
126.6K Reads
3 Comments
Have puny calves, and undecided about which exercise is best for packing on size? Brad Borland analyzes both movements and helps you to decide which is best.
208.8K Reads
11 Comments
When it comes to building an impressive back, wider is better. Learn the differences between these 2 major lat exercises and which one is best for maximum back development.
197.9K Reads
6 Comments
Improve your delt training and build a more impressive torso by comparing the most two potent shoulder building exercises: dumbbell overhead press and military press.
247.1K Reads
1 Comment
Ask two seasoned lifters which squat variation is best for overall leg mass and you'll likely receive conflicting opinions. Find out which movement is best for you.
51.6K Reads
4 Comments
Build real-world strength, speed and dexterity with this "super workout." Use the virtues of honesty, bravery, humility, conviction and authority to reach your goals.
115.7K Reads
18 Comments
This article pits two potent tricep builders head to head: parallel bar dips and the close grip bench press. Which is better for arm size? Read on to find out!
86.1K Reads
5 Comments
Build lean muscle mass without packing on unwanted body fat. This article presents three sample lean bulk diet eating plan options that can help you reach your goals.
711.1K Reads
45 Comments
You've been told the goal of losing fat while building muscle is impossible. Here are 13 tricks that will help you reach your dream body faster than you thought possible.
126.6K Reads
11 Comments
Pack on muscle mass without adding unwanted fat. This feature provides three specific eating plans for "skinny guy" trainees who have a hard time gaining weight.
139.4K Reads
12 Comments
So you're big and lean...but can you back it up and get the job done? This program will help you look good and provide you with the power & performance to kick butt.
44.3K Reads
2 Comments
Busy gym? No problem! Learn how to maximize your training time in a crowded gym and improve your muscle building results with these nine tips from Brad Borland.
20.5K Reads
2 Comments
Ok, so you are lifting a lot of heavy weight...but are you building muscle? Learn how to stop the sloppy training and improve your gains by fixing these 10 key exercises.
119.6K Reads
18 Comments
Learn how to eat based on your training time. This article provides complete meal plan examples for the early morning trainer, the midday lifter and the night owl.
215.3K Reads
26 Comments
This article covers the basics of protein, carbohydrate and fat intake and provides you with 10 tips to set up an effective diet plan that will help you reach your goals.
41.4K Reads
3 Comments
Seize your glory by building a Spartan body. This feature presents three new workouts, including a powerful 4 day split designed to shred fat and build muscle.
499.5K Reads
34 Comments
It's time to get lean. Get your diet moving full steam ahead and reach your fat loss goals with these nine tips and eating plan tweaks from bodybuilder Brad Borland.
29.2K Reads
0 Comments
Looking to torch fat but tired of boring cardio sessions? Try density training. This article features intense 20, 30 and 40 minutes twice a week fat loss workout sessions.
405.7K Reads
63 Comments
Everyone knows you can't build muscle and lose fat at the same time, right? Learn how to maximize carbohydrate intake so you have a chance at adding mass while leaning out.
222.9K Reads
39 Comments
It's time to build size while remaining lean. Bodybuilder Brad Borland presents 19 rock solid tips to help you keep your body fat levels in check while gaining mass.
326.6K Reads
18 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.