Max Riley

Max Riley is a freelance muscle building and nutrition writer who has had his work appear in numerous print and Internet magazines.
Max Riley

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  • Max Riley

About Max Riley

Max Riley is a freelance muscle building and nutrition writer who has had his work appear in numerous print and Internet magazines. He has been training for over 13 years, and currently resides in California.

Max Riley's Content

Extreme 6 Day Barbell & Bodyweight Workout
You've found the motivation to hit the gym hard. What to do next? Try this extreme program that combines walking, muscle building and complex conditioning workouts.
203.5K Reads
Quad Destroyer: 10 Sets Of Squats Workout
This is a specialization workout for lifters with lagging quads. It can be performed in an ongoing manner, and features 2 intense weeks followed by a deload week.
84.1K Reads
HIT Workout - Build Muscle With This High Intensity Training Routine
HIT training is unlike any muscle building approach you've ever tried. Workouts are brisk, intense, focusing on moderate volume, training to failure and recovery.
297.7K Reads
How To Bulk Up Fast: Maximize The Muscle Building Process
Forget six pack abs - it's time to bulk and pack on some serious muscle mass! Maximize the muscle building process with these seven workout and diet plan tips.
269.8K Reads
Grilled Tilapia Tacos With Pico De Gallo Recipe
This healthy and low cal taco recipe packs a huge flavor punch that you'll be coming back for again and again. Spicy, fresh, cool, acidic. It's all here!
14.5K Reads
10 Minute Intense Abs Workout
This intense 10 minute abs circuit is designed to help you build thicker abs; abs that can be seen more easily with a slightly higher bodyfat percentage.
501.2K Reads
Muscle Building Supplementation For Hardgainers
Maximize your hard work at the gym and time at the dinner table by adding these 5 hardgainer muscle building supplements.
60.1K Reads
Scivation Xtend: A True Supplement Staple?
A review of the popular supplement Scivation Xtend. Xtend helps with recovery, cell volumization, energy, and improves protein assimilation and synthesis.
16.4K Reads
High Intensity Shoulder Blaster Workout
Blast your weak and small shoulders with this fast-paced, high intensity delt workout that features heavy rest-pause sets, and slow isolation movements.
370K Reads
High Intensity Chest Blaster
Blast your chest with this fast-paced, high intensity pec workout that features heavy rest-pause sets, and slow isolation movements.
480.1K Reads
Fatigue Fighters - 6 Nutrients That Amplify Your Efforts
Tired of being tired? Try these six energy releasing supplements and amplify your workouts. Improved energy leads to better performance and gains.
19.8K Reads
Your Guide To Workout Nutrition And Supplementation
Maximize your workouts and gains by mastering the 5 stages of workout nutrition, including pre and post-workout nutrition.
28.9K Reads
Supplement Timing For Maximum Muscle And Performance
Now that you've researched popular muscle building supplements, it's time to learn proper supplement timing. Maximize your results today!
99.5K Reads
Supplement Like The Pros, Part 2: A Complete Analysis
This article is a comprehensive look at all the supplements that pro natural bodybuilders take, pulled from interviews, talks and profiles.
12K Reads
Get Your Logs Rolling - Why You Need A Training Log!
Logging your training, diet and supplements is a great way to move from amateur to advanced lifter. Stop guessing, and start growing.
1 Comment
12.8K Reads
Doggcrapp Training for Natural Bodybuilders
Should natural bodybuilders use the Doggcrapp Training system? What is DC Training? An inside look at the good, the bad, and the ugly.
87.3K Reads
A Look at Protein Foods: Eggs
A complete nutritional analysis of eggs, including macronutrient breakdowns for all sizes. Eggs are a staple protein source for bodybuilders.
24.7K Reads
The 10 Commandments of Muscle Building Nutrition!
10 rules you should be following if you're serious about muscle building. If you're not following the 10 commandments you are limiting your growth potential.
531.4K Reads

3 Comments+ Post Comment

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Posted Thu, 01/16/2020 - 14:13
Bonyo Bondov


What are Upper A and Lower A / Upper B and Lower B from the training schema here: ??


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Posted Fri, 01/30/2015 - 15:25

Hi Steve,

Thanks for the article! I was about to get something that I was told to pick up, but wanted to do some research first. I’m 26, 5’11” 175lbs and I just started training with a professional bodybuilding instructor/still competitor at 56 yrs old (friend of mine) for free while I helping him grow his Bodybuilding/Kickboxing GYM on social media. I am an Ex fighter boxing 10+ yrs. And after breaking my ribs 1 ½ yrs ago in a fight, I decided to hang up my gloves and start focusing on fitness. I’m not looking to get supper huge like the Rock or anything, just Pro athlete/ personal trainer size. I've been training with my new client/instructor for a few weeks now and am definitely feeling it as I've just climbed back on the wagon for the first time after my injury. My meal plan is a thing of perfection over the years and I'm ready to go. However, he’s now instructing me to get a product called “TestPlex 450” which he claims will be a great and safe product for me to grow and reach my fitness goals. He really likes all the ingredients and feels it’s the best one he’s seen overall. Have you or anyone here ever heard of the product and what words of wisdom can you offer?

Thanks sincerely,


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Posted Tue, 10/01/2013 - 23:56

My name is Brandon Fix. I realize Some of the questions below have already been answered by your awesome article but I just want reassurance.

I'm 23 year sold weighting at 194. When I started to bulk up two- half years ago I was 153. My bench is 205 max. I do like I've bulked and gained muscle growth everyone notices. But I on the other hand am not satisfied. I would like my chest to be bigger. I don't understand how I can bench 205 one time and not have bigger pecks. I want them to bulge man!! And maybe I'm being too impatient. My dad who was a bodybuilder said it takes 4-6 years sometimes. Everyone's body is develops differently. Though that maybe true I think I should be bigger than what I am. Which is what every lifter has running through their heads I'm sure haha.

I wonder if my diet is the problem. As if I'm not getting enough. I eat 6-7 times daily. My main three meals and snakes make up the rest. But before bed I take a 8oz Casien protein shake with whole milk. I also use a whey protein. I'm always second guessing myself on what should I be eating, how much is too much or not enough? I snack on mixed nuts, string chess, penut butter, bananas, apples and peanut butter. Dinners are hard because I live with my family. But I would love to put myself on a diet schedule that makes since for what I'm wanting to do.

As far as training I do intense training Mon-Friday off Wends for and hour, hour and fifteen. I need to put more cardio in but unsure of what to do for 30-40min a day. Walking, jog, steps or all of it.
Monday is chest and back. I'll do chest press dumbbells or barbell. I switch it up every three weeks. Then wide grip lat pull downs. Followed by incline dumbbell and close grip lat pull down. Decline chest dumbbell and finally dead lifts. I throw in push-ups 15 reps 4 sets and some ab. Other wise it's 8-10 reps 4 sets.

Tuesday biceps and triceps. Barbell curls, cable tri pull downs, preacher curls ez bar, skull crushers (though they kinda hurt my elbows) close triangle formed push ups, pull ups. Again 8-10 reps 4 sets. Ab crunches to finish.

Wends- off

Thursday- shoulders and legs. Squats, leg press, lunges, military press, calf raises, front dumbbell lateral raises. Abs again. Reps 8-10 sets 4.

Friday will be a repeat of Monday and more focus on abs. I ll do chest again because that's one of my biggest focuses other than arms.

Oh rest period is 90 sec.

Other questions for ya sorry man! What supplements pre workout, post, morning, night etc. do you recommend? I'm on whey, creatine pills, and casein. I know it's not all about sups but obviously they make sense some where.

Like I said been do this for two- half years weight 194 would like to be 210-220 maybe. Just needing help reaching this. And maybe I'm doing this all right just need to be patient? Wouldn't surprise me haha!! Maybe like dad said in the next three years I'll be a big SOB.

Thanks this means a lot you have no idea. I just wanna be big!!

Thanks man