Category: Training

Pre-workouts That Work: The Strength-Boosting Effects of GPC Alpha

I hate proprietary blends. When I walk into a GNC or FitRx and see piles of bottles with 15 ingredients in each one under the name of “proprietary blends”, and can’t help but just feel a little sorry for the poor saps spending $60 on that junk. Supplement companies rarely, if ever, have special knowledge…




Introducing Optimal Body Podcast!

Sam Biesack from Optimal Living and I have created Optimal Body Podcast! It is a podcast that has the same goals as this site: to get you closer to your fitness goals by providing you with accurate, research-based information that can help take your fitness to the next level!   Come check out the first…



The Essentials of Muscle Building, in Order (Part 1)

Some things are more important than others. Just as there is a Hierarchy of Importance for Fat Loss, there are some aspects of building muscle that account for a very large percentage of the total results and other aspects that account for hardly any of the results at all. Many myths get started this way. Some…



The Power of Focus

In my experience, it seems that the people in the gym who have a very structured routine for what they are going to lift each time they go, along with walking into the gym with a complete plan of what they are going to do that day, tend to get better results ultimately. I do…



How to Structure Your Exercises for Maximum Results

Every time you go the the gym, it makes sense to try to get the maximum results in the least amount of time. If you go to the gym for typically an hour, then it would be wise to perform the exercises that would give you the best results ultimately and in an order that…



The Real Truth About How Cardio Effects Fat Loss

Image provided by lululemon athletica I have visited this topic before in Is Cardio Effective for Fat Loss and The ABSOLUTE Best Type of Cardio, but based on the comments I received and talking to others about the subject, I think that I need to bring it up one more time. As I’ve said before,…



If You Don’t Do This, You Will Stop Building Muscle

Image by jason.lengstorf   Let’s get back to the basics. Nowadays, there are so many new exercise programs you can join that it’s getting a little confusing. Which is better: P90X or Insanity? Low reps or high reps? 5 sets or 2?  There are so many variables to work with, no wonder so many people are…



Are You Focusing On the Right Parts of Your Workout Program?

Image by AndYaDontStop   There is a kind of well known principle called the Pareto principle that puts forward that in many cases, roughly 80% of the results come from 20% of the causes. This was first hypothesized when an Italian economist, Vilfredo Pareto, who observed in 1906 that 80% of the land in Italy was owned by 20% of…



How to Tone Your Body

This is a question that many women would like to know the answer to. Some guys also say that they want to tone their muscles, but the vast majority of the time it’s women who want to “get toned”. Can you “get toned”, though? Well, that depends on what you think toning actually means.  If…



What is the Best Bodybuilding Split?

Almost everyone uses some sort of lifting split when they go to the gym.  Although you don’t need to use any split at all, especially if you are a beginner (see Hypertrophy Specific Training), it is usually a good idea to do so if you are an intermediate or advanced lifter.  However, all splits are…