This is a sample bodybuilding program from The Muscle and Strength Training Pyramid book. The explanation section in the book is fairly detailed, so I have cut it down to give just the overview, relevant notation and exercise selection explanations. It is my goal that this, the Intermediate Powerlifting Program, and the Detailed Guide to Training Progression articles bring the … Read More
The Intermediate Powerlifting Sample Program
The Muscle and Strength Pyramid books were released at the end of last year to rave reviews and continue to be exceptionally popular. This is a sample powerlifting program from the training book. The explanation section there is fairly detailed, so I have cut it down to give just the overview, relevant notation, and exercise selection explanations. It is my … Read More
A Detailed Guide To Training Progression
What follows are the exact initial guidelines on training progression that I give to clients. They are an abbreviated version of the guidelines in The Muscle and Strength Training Pyramid book that I co-authored with Eric Helms and Andrea Valdez. They are exceptionally logical and structured, the antithesis to the approach of just hitting the gym, smashing some weights and hoping for … Read More
A Guide to Exercise Selection When You Don’t Have Access to a Coach
This is an article that my boys Kengo and Naoto put together for our Japanese site. I was so impressed that I suggested we have it on Rippedbody.com too. The translation into English is by Kengo. – Andy When putting together a training program for yourself, exercise selection is an area where there is a lot of confusion. This guide … Read More
Crushing Online Coaching For Aesthetics, by Bryan Krahn
Not long ago, I found myself getting grilled on Facebook over the concept of hypertrophy training. “Strength and hypertrophy training are the same thing,” my critic wrote, with all the passionate intensity of someone who spends a lot of time on social media but not a whole lot else. While strength and hypertrophy training are more similar than they are … Read More
A Course on How to Implement RPE in Your Training
Implementing RPE in your TrainingA free email course by Eric Helms and Andy MorganRate of Perceived Exertion (RPE) is about programming intensity of effort, rather than just intensity of load. This 5 part email course will show you how to implement RPE into your training programs to match your load to your readiness, manage fatigue more effectively and make faster ... Read More
Stress: In The Gym, Out of The Gym, and How it Affects Your Program and Progress
Graphs That Give You Gains: One of the lovely curves you’re about to become familiar with. “It depends.” I hate giving this answer, but in so many cases that’s the only one that can be given. Unlike with the coaching, when people ask questions in the comments I don’t know the person and their situation, so in order to be helpful … Read More
A Full Guide To Progressing With Chin-ups
Chin-ups are a great upper-back exercise. You know it, and I’m not going to waffle on with an unnecessary paragraph explaining why. They’re hard, which is why most gym bros avoid doing them, well, at least with anything approaching good form. Most people stay the hell away from them and stick to the lat-pulldown machine instead. Their loss, don’t make … Read More
On Cardio for the Physique-Focused Trainee
Cardio is a poor time investment, it’s not necessary for most men to get shredded, it can steal recovery capacity, serve as a distraction, and the level of fitness most people will be happy with for their weekend warrior activities can be achieved by simply getting leaner and stronger. If physique change is your priority then strength training and diet should be … Read More