Every year, I create a simplistic program that is designed to give you the greatest return on your investment. Well, this is the 2026 edition, maybe a little late. The principles are: The 2026 routine in a nutshell: Explanation: Upper Body The upper body exercises of choice are pull-ups and dips, but they can also […]
This program is simple and also a bit weird, but totally logical once you get it. The goal? Good gains. Max looks. Low effort. Low stress on joints and CNS. Low tech requirement. Here are the rules and logic: The exercises: Training Days: 5 Day 1: Chest + Biceps Incline Press = 3×10-12 (the weight […]
When you browse this site, you can find slight contradictions here and there. That’s because I’ve been carving this stone for a long time and my opinion may change slightly [Overall, it’s the same, though.] For this reason, I present you the latest version of the program: “How To Win at Natural Bodybuilding” [Patch 2024] […]
Dorian Yates has no idea how to train…naturals that is. The Internet is filled with clips of him trashing volume training, but the reality is painfully different, if you’re natural, of course. Here are 5 (high IQ) reasons why Dorian Yates’s H.I.T. methods are nothing but pretentious nonsense that doesn’t work unless you’re blasting a […]
Last year, I posted about my experience with Gironda’s neck press as an upper chest builder. You can read it here. In short, I concluded that the neck press wasn’t all that great for my upper chest area and that I had to try a new routine. The new routine was desperately simple: Frequency: 2 […]
Long story short, I did the following chest routine over the last 6-8 months (or maybe more. I forgot when I started this routine.) Incline DB press – 6 sets of 8 reps (This movement wasn’t a new addition.) Gironda’s neck press – 6 sets of 8-12 reps My goal was to improve my upper […]
Most people are SKINNY-FAT. I know because I’ve been there. In this post, I will reveal a method that will eliminate this issue. First, let’s present some hard-to-hear truths: 1. Most people are skinny-fat Skinny-fat is exactly what it sounds like – skinny (low muscle mass and tone) + undeniable fat deposits around the waist […]
Strength is associated with muscle mass. It is expected of a bigger, more muscular guy to be stronger than a smaller dude. And yet sometimes “wiry”, skinny brahs display extreme strength rearranging the architecture in the craniums of the spectators. Why? Why are some skinny guys so strong? “Skinny boy” strength is the product of […]
The four main benefits of hammer curls are: Brachialis focus. The brachialis is one of the most underappreciated muscles in the arm even though it’s the primary and the strongest elbow flexor. Yet many people do not even know that it exists because it’s flat and resides deeper than the biceps. The brachialis works during […]
Volume training is a far super approach to high-intensity training. It produces faster results, reduces the chances of injuries, and spares your central nervous system. Here’s why. 1. The Tonnage of HIT Workouts is Too Small The classic high-intensity method (HIT) calls for one working set to ultimate failure after a few warm-ups. The work […]
1. Arm Growth Optimization Maximal results require a maximal focus. Professional photographers produce stunning photos because they dedicate their lives to the craft. Composers come up with otherworldly compositions because they obsessively polish their harmonies. Painters give life to the blank canvas by spending most of their waking hours painting. There are no coincidences. People […]
Short answer: The neck could grow from the total body tension generated during “global” exercises such as the deadlift and the rack pull, but that isn’t the case for everybody. Individuals whose neck muscles do not respond to indirect training and those who wish to maximize their neck size and strength will have to implement […]