The X-Frame Protocols: Ice Cube Abs

By Monte Spicer When your ab training goes wrong, or you’re not getting any results, it’s not because you’re doing the wrong exercises. It’s not about volume, intensity, or rest periods, either. The reason your abs aren’t coming in the way they should—other than your shitty diet, of course—has … [Read more...]

Book Excerpt: Carb Back-Loading

Don’t Let Training Derail You Although this is a book about targeted performance nutrition, the outlined plan relies heavily upon training for its efficacy. I need, therefore, to discuss training—and what qualifies as acceptable. When it comes to Carb Back-Loading, not all training is created … [Read more...]

The X-Frame Protocols: Shoulders

By Monte Spicer To find out more about Monte Spicer’s X-Frame series, read the introductory article here. To build your X-Frame physique, we have to take advantage of angles. When you train any body part, the goal is to hit it from every conceivable angle. Doing things this way accomplishes two … [Read more...]

How To Fix the Thanksgiving Damage: HIIT Training For Rapid Fat Loss and Muscle Gain

When you're trying to fix the damage from your Thanksgiving feast, HIIT workouts combined with resistance training is your solution, but there are differences between men and women in this regard. In this video, Kiefer explains how to get back on track after Thanksgiving, using HIIT Training, Carb … [Read more...]

Exercise Technique: Exploiting the Half Rep for Strength and Hypertrophy

You know those guys you see in the gym (including plenty of CrossFit folks) doing half reps? This happens all the time on the bench press and with bicep curls, and we've all witnessed it. You know you want to tell them this is a major training mistake, but you're not exactly sure what to say. Well, … [Read more...]