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

13 Diet Hacks To Help You Reach Your Fat Loss Goals
Stay on track and reach your fat loss goals faster with these 13 proven diet and weight loss hacks. Learn to fight off cravings & maximize your protein, carb and fat intake.
37.9K Reads 0 Comments
Fat Loss Motivation: 9 Tips To Keep You On Track
This article presents motivational tips to help you stay on track and reach your fat loss goals. Consider them a roadmap that leads you to the dream body you want.
36.9K Reads 2 Comments
10 Unique Ways To Bring Up Lagging Body Parts
It's time to challenge body parts that aren't responding to conventional training methods. This article presents 10 effective solutions that can help you get growing again.
34.3K Reads 3 Comments
Build Big, Brutal Muscle & Strength
Nothing pretty here! You're about to become a big, bad anti-hero behemoth. This no frills, get it done 4 day workout split will help you pack on both muscle and strength.
394.5K Reads 49 Comments
Blue Print For A Leaner, More Muscular Body
Life getting in the way of consistent training? Brad Borland presents a flexible system that allows you to workout, 2-4 times per week depending on your schedule.
230.3K Reads 7 Comments
Building An Eating Plan You Can Live With
This article clears up the dieting confusion and helps you to reach your goals. Learn simple rules that will help you build an effective muscle building or fat loss eating plan.
44.5K Reads 8 Comments
Man decline bodyweight pushup workout
No equipment or gym? No problem. Build muscle at home with this classic bodyweight training system. This is a flexible training system that focuses on the use of exercise complexes.
970.6K Reads 39 Comments
Quick Start Workout Guide & Eating Plan
Build the body you want using the fundamentals. Focus your will to succeed and get bigger, stronger and leaner during the new year with this complete workout & diet plan.
149.1K Reads 27 Comments
A Better Body: 8 Week Fast Start Plan
Maximize your first 2014 training minutes of the new year and reach your goals with this 8 week better body quick start training program for beginners by Brad Borland.
177.7K Reads 13 Comments
Pocket Guide to Warm-ups, Pre-hab, Foam Rolling
Bolster your workout performance and gym results with the use of pre-workout cardio, proper warmups, foam rolling, static stretching and proper CNS activation.
49.7K Reads 1 Comment
12 Week Boot Camp Workout
So boot camp is only a short time away, and you need to get in shape. This 12 week program will help turn you into a physically fit, running, push up and sit up machine.
135.5K Reads 8 Comments
Build Raw Muscle and Strength, The Hercules Way
It's time to go to war! To be like Hercules you must have both an impressive physical prowess and the raw, brute strength to strike fear into the heart of your enemies.
195.6K Reads 36 Comments
Workout Partner Training: Maximize Your Gym Time
Take your workouts with a training partner to a whole new level and improve motivation with these 6 gym strategies and 7 benefits from bodybuilder Brad Borland.
20K Reads 7 Comments
How To Improve Your Push-ups in 8 Weeks
Struggling with your ability to do push ups? No problem! This program will help your push ups and overall upper body strength by increasing frequency and intensity.
25.6K Reads 1 Comment
How To Improve Your Pull-ups In 8 Weeks
Can't do a single pull up? No problem! This program will help to improve your pull up and back strength by increasing volume and training frequency over time.
71.7K Reads 21 Comments
Fit man and woman doing side planks outside
A stronger core equals a stronger body. These three intense abdominal workouts will help you boost gains and build a thick 8 pack!
913.6K Reads 66 Comments
7 Exercises For Stronger Abs With No Back Pain
Build stronger abs without punishing your lower back. It's time to try a new abdominal training approach; one that sets aside spinal flexion without sacrificing effectiveness.
172K Reads 11 Comments
Get Yoked Like Thor: Training & Diet Plan
Seen Thor: The Dark World and motivated by the amazing physique of Chris Hemsworth? Build your own superhero body with this training program & diet plan.
351K Reads 56 Comments
Vampire Hunter Training Guide
To track and catch a vampire you will need superior strength, speed and coordination. It's time to build serious muscle, scorch fat and prepare for the hunt!
39.8K Reads 7 Comments
Training For Those With Little Time & Equipment
No equipment, no time? No problem! Using only dumbbells, bands and your bodyweight, Brad Borland shows you how to train for gains using supersets.
159.1K Reads 26 Comments
Shredded Like Wolverine Workout
You've seen Wolverine, now build a Hugh Jackman body. A 3 phase program that transitions from an aggressive muscle building stage into a full-on shredding stage.
277K Reads 46 Comments
Powerlifting And Supplements: The Edge You Need
Powerlifting is one of the most taxing sports on the planet. Maximize your recovery, keep your joints healthy and boost performance through proper supplementation.
43K Reads 2 Comments
Football Nutrition: Get Bigger & Stronger
Amplifying your football gym and workout efforts. Brad Borland presents 6 supplements that can aid recovery, build size and improve performance.
18.7K Reads 0 Comments
6 Best Supplements For MMA
Back your demanding mixed martial arts training with smart supplementation. Brad Borland presents six supplements that can aid performance and training recovery.
83.6K Reads 6 Comments
Build A James Bond Body
How would a spy like James Bond stay at his peak? This workout provides you with the specifics to look great and have the athleticism to match.
204.8K Reads 20 Comments
Supplementation For The CrossFit Athlete
CrossFit training leaves your body feeling battered and beaten. A good supplement plan can support your journey and help take it to that next level.
157.1K Reads 12 Comments
Insane Bane Workout
The insane Bane training program. Get insane like Batman's nemesis Bane: add these unique lifts and intensity techniques to your next workout.
1.7M Reads 220 Comments
Avengers Workout Routine
You've seen the Avengers movie, now get the physique. This 6 week plan includes workouts and diet plans designed to turn you into a superhero.
1.6M Reads 401 Comments
Natural bodybuilder Brad Borland shares his battle with Hodgkin’s Lymphoma, and talks about how he rebuilt his life, health and physique.
12.1K Reads 10 Comments
Building Muscle And Burning Fat Simultaneously - Is It Possible?
It's time to carve that Winter bulk into a shredded beach body. Brad Borland shows you how to use fat for fuel while maintaining, or gaining muscle.
159.4K Reads 278 Comments
10 Bodypart Training Series Main Page!
A 10 part muscle building super series that focuses on muscle building for every major muscle group, and includes anatomy, exercises and workouts.
49.9K Reads 17 Comments
Your Quest To Building Mountain Peak Biceps
A 10 part muscle building super series. Part 10 focuses on bicep building, and includes bicep anatomy, exercises and workouts for every need.
46.7K Reads 17 Comments
How To Build Giant-Sized Horseshoe Triceps
A 10 part muscle building super series by bodybuilder Brad Borland. Part 9 focuses on building the triceps, and includes tricep anatomy, exercises and workouts for every need.
105.2K Reads 13 Comments
How To Build King-Sized Boulder Shoulders!
A 10 part muscle building super series. Part 2 focuses on building the shoulders, and includes shoulder anatomy, exercises and workouts for every need.
54.8K Reads 8 Comments
How To Build A Massive Barn Door Back!
A 10 part muscle building super series. Part 1 focuses on building the back, and includes back anatomy, exercises and workouts for every need.
48.1K Reads 8 Comments
How To Pack On Slabs Of Muscle To Your Chest!
A 10 part muscle building super series. Part 8 focuses on building the chest, and includes chest anatomy, exercises and workouts for every need.
72.3K Reads 36 Comments
How To Turn Your Puny Calves Into Bulls!
A 10 part muscle building super series. Part 7 focuses on building the calves, and includes calves anatomy, exercises and workouts for every need.
37.9K Reads 13 Comments
How To Turn Your Puny Quads Into Tree Trunks!
A 10 part muscle building super series. Part 6 focuses on building the quads, and includes quads anatomy, exercises and workouts for every need.
56.2K Reads 4 Comments
Your Quest At Chiseling Rock-Hard Abs!
A 10 part muscle building super series. Part 5 focuses on building the abs, and includes abs anatomy, exercises and workouts for every need.
35.8K Reads 9 Comments
Quest On Building Steel-Forged Forearms!
A 10 part muscle building super series. Part 4 focuses on building the forearms, and includes forearm anatomy, exercises and workouts for every need.
17.8K Reads 6 Comments
How Create Shredded Hamstrings In Weeks!
A 10 part muscle building super series. Part 3 focuses on building the hamstrings, and includes anatomy, exercises and workouts for every need.
15.5K Reads 2 Comments
Meal Timing: Set Your Watch To More Growth!
Natural bodybuilder Brad Borland helps you to maximize your muscle gains by leaning what to eat, and when to eat it.
84.5K Reads 59 Comments
Your Go-To Guide To Gaining Muscle While Minimizing Fat Gains
There is no need to get fat! This guide and Q&A by Brad Borland shows you how to add muscle while adding minimal fat.
160.7K Reads 77 Comments
Your Go-To Guide For Cutting Fat While Keeping Muscle
Don't lose your hard-earned muscle! This guide and Q&A by Brad Borland shows you how to drop fat and retain muscle.
321.2K Reads 193 Comments
Q&A With Brad Borland, Volume 2: A Beginner Training Program
Natural bodybuilder Brad Borland lays out a beginner training program, and talks about the effectiveness of the creatine/beta-alanine stack.
11.3K Reads 5 Comments
10 Simple Rules to Teenage Mass
Teens, it's time to get growing! Brad Borland lays out 10 simple rules that will help you to reach your muscle building goals in no time.
20.5K Reads 7 Comments
Q&A With Brad Borland, Volume 1: Post Training Nutrition
Natural bodybuilder Brad Borland takes a look at post-workout nutrition, and tells you what to take and when to take it.
9.2K Reads 9 Comments
What The Heck Are You Taking?
Brad Borland presents a simple guide to what's in our supplements. Confused by odd sounding compounds? This article will clear things up.
20.9K Reads 8 Comments
The Poor Bodybuilder: Big Results On A Skinny Budget!
Think it costs far to much to build the body you want? Check out this article where Brad Borland gives you some time and money saving tips!
12.8K Reads 1 Comment
Bodybuilding 101: 60 Rules for a Better Physique!
Do you need a refresher course in building a more massive, stronger and leaner body? Here are 60 short reminders to get you to the next level.
66.1K Reads 11 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.