Category: Training Journal Lessons Learned
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14 years of failure with passive stretching fixed
Stretching doesn’t work was the conclusion that I came to. I mean, I had been sore, stiff and achy for years and I was stretching for 90 seconds daily. Just like I was told. Result? No change. And that’s where after 13 years of beating my head against the wall, I realized that adults and…
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Unlock Flexibility Fast: How To Flexible In 10 Minutes Per Week
Flexibility training often feels like navigating a maze without a map. Like many, I spent 10+ years in a trial-and-error loop with little guidance and no results. Just more pain and wasted time. However, through trial and error, I’ve unlocked the secrets to rapid flexibility gains, and I’m excited to share these insights with you.…
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How Many Sets And Reps To Tone With Bodyweight Exercises?
No matter what form of resistance training you use, the principles of toning up are the same. Why is this? Because the factors responsible for “toning” a muscle apply across the board, and what you are looking for is a myth. Let me explain.
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Read This If You Need Bigger Calves
The Simple Secret To Calf Mass From The King Of Cargo Shorts The last time Nick and I worked out, we talked about why muscle mags often steer people wrong. But today, I wanted to talk to Nick about his calves. See, he had them, and I didn’t. So I wanted to mine for gold,…
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Can You Trust The Muscle Mags?
“I’ll have a chunky monkey,” I told the girl behind the counter. My workout partner Nick said he’d have the same. Thirty grams of protein, two bananas, and a whack of peanut butter in a whole milk base. Mass gains were only a shake away. As usual, it was time for Nick and me to…
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Why You Can’t Gain Muscle As A Teenager And How I Fixed That Problem
49 Pounds Of Muscle Later, No One Laughed Anymore They tell me you can build muscle at any age. Muscle grows by increased stress, rest, recovering, and super compensating. It grows to adapt to the specific demands put on it. Male or female, it doesn’t matter. That wasn’t the case when I was a teenager.…
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I Gained 49 Pounds Of Muscle In A Year – How?
I was sickly when I started, but I was strong and muscular a year later. I owe it all to squatting and drinking milk. Easy Right? Sadly no. It was hard. I trained heavy, ate a lot, and rested whenever I could. Ever Have Sand Kicked In Your Face? As with all stories, it starts…
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Here’s The Dead-Easy Way To Build Muscle Without A Gym Membership
What I learned about training from 3 years in the Army For more tips on mind and muscle mastery, unlock your Free 7-C newsletter I signed up for the military years ago without a penny in my pocket. I slept on a friend’s couch in Halifax, Nova Scotia, waiting for the next boot camp start…
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What I Eat For Building Muscle After 22 Years Of Training
Spoiler alert: You should eat normal, healthy food, and it looks like this I’ve been eating and training for 22 years. I’ve dieted for a bodybuilding show and bulked up for strongman. There is a lot of nonsense out there about how to eat but it’s really super simple. Quick and to the point, you…
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Yes, You Can Gain Muscle Without Steroids And Supplements
The #1 mistake bodybuilders make with their training that’s not obvious. The biggest muscle-building mistake I see over and over is following workout routines found in magazines. They give you too much volume too soon and don’t emphasize the importance of strength gains for muscle gains. Let’s fix that right now.