Muscle Gain

Strength Training for Endurance Athletes, part 2

In Strength Training for Endurance Athletes, Part 1, the role of strength training as it relates to injury prevention, correcting imbalances, and developing strength was dissected in detail. Specifically, the physical adaptations and benefits of strength training were discussed as they related to the deadlift, because of its unique ability to target so many of…

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A 4-Step System for Teaching and Learning Strength Exercises

By Justin Kompf One of my athletes just isn’t getting it and I can’t blame him. We’re working on a kettlebell snatch, which isn’t an easy movement to master, especially if the weight is heavy. I’m asking him to do something that requires excellent upper and lower body coordination. Telling him the standard cues of…

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What Supplements are Worth Taking to Stay Healthy?

It’s easy to get obsessed with supplements. They all make exciting claims. They’re all somewhat convenient. And most supplement companies try to convince you that there’s something wrong with you, and that taking their product will fix it. But after getting burned a few times, you’ve learned that there are a lot of crappy supplements…

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The Complete Guide to Cardio for Strength Athletes

If you’re trying to get bigger and stronger, someone has told you that cardio will make you small and weak. “It causes too much muscle damage, you’ll overtrain.” “It’s too catabolic.” “Cardio makes it impossible to get strong — ever see a marathon runner squat?” “It interferes with cellular signaling and causes bad stuff to…

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The 7 Laws of Training for Muscle Growth

Once you get the basics covered, nutrition is pretty simple. If you eat the right amount of calories and macronutrients, eat a fairly healthy diet, and stick to a sensible meal schedule, you’re basically set. Training for muscle growth can get more complicated, a lot more complicated. Walk into any gym and it seems like…

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How to Squat Like a World Class Powerlifter

If you’re trying to build muscle and strength, the question isn’t “should you squat?” The question is “why *shouldn’t* you squat?” The squat is one of the simplest and best exercises for building muscle and overall strength, and if learned properly, it’s safe. If you learn it properly. There are a lot of well-intentioned people squatting…

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How Much Protein Do You Really Need to Build Muscle?

Bodybuilders are crazy. Mostly in a good way. They’re meticulous about their diets. They train hard. They’re always trying to get better. Sometimes, however, they take good advice too far. When they learn that protein is important for gaining muscle, it’s not uncommon for them to start eating 300-400 grams per day. That’s the equivalent of 19…

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