Tip: Simple Macros for Muscle Building
No need to overcomplicate things. Lift hard and follow these easy guidelines.
November 29
Tip: The Beast Challenge
Warning: This workout challenge is for advanced lifters only.
November 28
Tip: Work Capacity & Nervous System Efficiency, T Nation Boot Camp
Coach Thibaudeau discusses MMA fighters, nervous system recovery, active rest, and more.
Tip: The Missing Element of Muscle Gains
Go heavy or go home, right? Well, there's something else you need to do before you go home if you want to build muscle.
Tip: Cortisol Control for the Natural Bodybuilder
Out of control cortisol can make building muscle harder and lead to muscle atrophy when dieting. Here's how to keep it in check.
November 27
Tip: The Right Number of Calories for Clean Gains
To build muscle at an optimal rate, you need to consume extra calories. But how many? Here's an easy formula to use.
Tip: The Truth About Pulldowns
Two studies tell us the truth about grip width and whether pulling to the chest or the neck works better.
November 26
Tip: Push Press – Proper Technique
Most people are holding the bar incorrectly. Here's how to get the best results using good technical execution.
Tip: Are You Strong Enough to Build Muscle?
Whether you're a newbie or an advanced bodybuilder, here's why you need to reinforce your strength base.
Tip: The Truth About Natural Flavors
There's a halo of health around them, but are natural flavors any better than artificial flavors? You may be surprised.
November 25
Tip: Training on the Nerve, T Nation Boot Camp
After a boot camp workout, Coach Thibaudeau fields questions about external motivation and over-stimulating the nervous system.
Tip: German Volume Training Fizzles Out
A new study shows that GVT, 10 sets of 10, doesn't work as well as another set/rep scheme.
Tip: The Hidden Benefit of CrossFit
Are people who do group fitness classes happier than solo lifters? Here's what science says.
November 24
Tip: The 4 Components to Recovery, T Nation Boot Camp
Coach Thibaudeau discusses the four types of recovery after one our boot camp workouts.
Tip: Should You Auto-Regulate Your Training?
What's best, sticking to your program no matter what, or mixing it up based on how you feel that day? Here's what science says.
Tip: Eat Your Whole Grains, Paleo People!
It turns out that whole grains are hugely anti-inflammatory. Here's the science.
November 23
Tip: Progression Methods, T Nation Boot Camp
After one of our boot camp workouts, Coach Thibaudeau talked about several ways to progress in training.
Tip: How Much Muscle Can I Build in a Month?
It depends on how long you've been lifting and a few other things. Here's the breakdown of what you can expect.
Tip: Protein Intake for Natural and Not-So-Natural Lifters
How much protein should you eat? It depends on a few factors. Check out the guidelines here.
November 22
Tip: Inverted Rows – Drop Sets
Nail your upper back by taking the inverted row to the next level.