Archive for the ‘bodybuilding’ Category

May 2nd, 2017

Minimalist Weight Training For Strength And Muscle

How do you get stronger, improve your maximum lifts and also improve your physique overall if you only have two days a week to dedicate for lifting? What’s the best approach to weight training when increasing both strength and muscle is the goal but you have extremely limited time?

January 17th, 2017

How Much Weight Should You Lift To Build Muscle (And When To Lift More)

When should you increase the weight you’re lifting? How much weight should you add? How do you know if the weight is too heavy? How do you know if the weight is too light? If you’re attempting 3 sets of 8 to 12, do you have to get all 3 sets of 12 before you increase the weight, or just hit 12 on one set? If you increase the weight but then you can’t get enough reps, what then?  What if your left arm doesn’t get as many reps as your right arm, with the same weight? What if you flat-out can’t increase the weight at all? What then?

December 30th, 2016

Progressive Overload Weight Training Without Injury: How To Build Muscle While Staying Out Of The Doctor’s Office!

Once you’ve planned out a weight training routine that follows all the best practices of good program design, the single most important thing you can do to gain muscle is consistently apply the principle of progressive overload…

December 14th, 2016

A New Look At High-Intensity Bodybuilding And Training To Failure

How hard must you train to gain muscle? Is pushing yourself all the way to failure – when you can’t do another rep – a critical part making muscle gains? How high does your intensity of effort have to be when you train? If you’re not gaining muscle, is it because you’re not training hard enough? If it’s not intensity, what is the real trigger for muscle growth?

November 23rd, 2016

How To Gain More Muscle Without Lifting More Weight: 7 Under-Appreciated Progressive Overload Training Tactics

How do you make your muscles grow? That’s easy! All you have to do is lift more weight every time you go into the gym. Everyone knows that. Just keep getting stronger! If you gradually lift more weight, that’s called progressive overload and that’s the trigger to gain more muscle, right? Well, not exactly…

November 13th, 2016

The 10 Biggest Muscle Building Mistakes Most People Make In Progressive Overload Weight Training

Muscle building mistakes has been a common theme in bodybuilding magazines for decades, so you might think this topic has been thoroughly exhausted and needs no further discussion. The truth is, one area where the most disastrous errors are made – progressive overload mistakes – has been virtually ignored.  That’s why most people spend more time stuck on progress plateaus than gaining muscle.

March 7th, 2016

How Classical Bodies Are Made: The Return of The Golden Era Physiques, With a Modern Twist

The good old days of bodybuilding… when every boy and man marveled at the physiques of Arnold Schwarzenegger, Franco Columbu, Frank Zane, Lee Haney, Samir Bannout and other greats of the 70’s and 80’s. These men were legends and were revered by some almost as gods. The old school bodybuilders were ambassadors of physical culture and beacons of inspiration. They motivated generations of fans to start lifting weights and strive to become their best selves.

December 13th, 2015

How Long Should Your Workouts Last?

How long should your weight training workouts last? 30 minutes? 45 minutes (that’s a common “rule” you hear). 60 minutes? Or does it take two hours or more to build any real muscle size (in his books, Arnold Schwarzenegger said he trained at least that long). And what about the research that says your cortisol climbs and your testosterone tanks after 45 minutes of lifting?  What if you’re super busy and don’t have a lot of time? Is it even possible to get a good workout in 30 or 45 minutes? These and many other training time questions are answered in today’s Burn the Fat Blog Ask Tom Q & A …

December 30th, 2014

Bodybuilding And Fitness Advice To My Younger Self

Suppose I could send a letter back in time. The letter is from the 46-year-old Tom of today, a grizzled veteran, with 25 years in the sport, lifestyle and business of bodybuilding and fitness. The letter is to the 21-year old Tom, a recent college graduate, just won his first competition, enthusiastic, full of dreams, but perhaps not exactly enlightened through experience yet.  With the benefit of hindsight being 20-20, what advice would I give to the younger me?

July 16th, 2014

30 Things I Learned From 30 Years of Bodybuilding

I started training in the early 1980’s and right from the start, I was engrossed with the bodybuilding style of training and eating. I think it’s always valuable to take time for reflection, and realizing this year that I had accumulated 30 years of training experience (including 28 competitions as a natural bodybuilder), I thought you would enjoy a post on my “lessons learned” that might help you in your own fitness endeavors, and hopefully help you shave a few years off your learning curve. I hope you find it helpful (and in parts, entertaining… so don’t take it all too seriously )…