BROWSE ALL TRAINING GUIDES

How to Break Training Plateaus

Eric Helms, Andy Morgan and Andrea Valdez / Training Principles

This is possibly one of the most important articles I have ever published. It addresses how to break through a training plateau, which is probably one of the most commonly asked questions on the internet, along with, “How do I break through a bench press plateau?” — The principles, whether you are stalled on one […] Read More »

How Much Cardio Should You Do When Cutting?

Eric Helms, Andy Morgan and Andrea Valdez / Nutrition Set-up , Training Set-up

A caloric deficit doesn’t have to come entirely from the diet, and you probably guessed that adding some cardiovascular work to expend more energy rather than restricting your energy intake alone, could also be useful. A simple way to estimate energy expenditure during cardio requires you to determine a rating of perceived exertion (RPE) during […] Read More »

How to Warm Up for Strength Training

Eric Helms, Andy Morgan and Andrea Valdez / Training Principles

The purposes of a warm-up are to prepare you for the training to come, potentially enhance the performance of training, and also to hopefully reduce the risk of injury. One of the primary mechanisms by which a warm-up provides these benefits is an increase in body temperature, which has beneficial physiological effects that include increasing […] Read More »

The Novice Bodybuilding Program

Eric Helms, Andy Morgan and Andrea Valdez / Training Programs

If looking like The Hulk, Wolverine, or Batman is your primary goal, then a training program with a bodybuilding focus is what you need. If you have been struggling to grow, this program may help by giving some balance to your routine. Don’t make the mistake of training your chest, arms, and abs each day, neglecting […] Read More »

The Novice Powerlifting Program

Eric Helms, Andy Morgan and Andrea Valdez / Training Programs

If getting strong as hell is your primary goal, knowing that size and symmetry will mostly come along for the ride anyway, then you need a strength training program that will emphasize that for you.  This Novice Powerlifting Program taken from our Muscle and Strength Training Pyramid book is a three or four-day program built […] Read More »

The Intermediate Bodybuilding Program

Eric Helms, Andy Morgan and Andrea Valdez / Training Programs

This is a sample bodybuilding program from our 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. This, the Intermediate Powerlifting Program, and the Detailed Guide to Training Progression articles bring the […] Read More »

The Intermediate Powerlifting Program

Eric Helms, Andy Morgan and Andrea Valdez / Training Programs

This is a sample powerlifting program from our Muscle and Strength Pyramid 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. This, along with the Intermediate Bodybuilding Sample Program and Detailed Guide to Training Progression articles bring the site up […] Read More »

How to Keep Progressing as a Novice and Intermediate Trainee

Andy Morgan / Training Principles

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 […] Read More »