How much do we have to lift to get bigger muscles?

So, you’ve decided you want to get swole, how much work do you need to put in to see results? It seems like the evidence-based fitness folk have come to a fairly strong consensus that optimal volume for building muscle mass is between 10-20 sets per muscle group. But how much time do you (andContinue reading “How much do we have to lift to get bigger muscles?”

“I’m a bodybuilder and I’m going to Olive Garden,” 3D Muscle Journey Podcast, #216: How to Eat Out

How do successful elite, competitive bodybuilders think about eating out in restaurants? Is there wisdom there for the rest of us? Truthfully, I believe most of the advice that comes out of bodybuilding can tend towards too much obsession over the details to be mentally healthful or practically applicable for most of us. AND thatContinue reading ““I’m a bodybuilder and I’m going to Olive Garden,” 3D Muscle Journey Podcast, #216: How to Eat Out”

How much do genetics define our physique results and how much should we care?

At 16, I dreamt of becoming a geneticist–that or the lead singer/songwriter for a band. Genetics was a new and exciting scientific frontier (whereas my songwriting admittedly didn’t mesh with the then-current Pacific NW grunge scene). Back in the Nineties, we believed that we could unlock the genetic code of anyone and read each ofContinue reading “How much do genetics define our physique results and how much should we care?”

“Dudes getting bigger over time,” Iron Culture Podcast, Ep. 188-Steroids, Aesthetics & Irresponsible Influencers

So, I think Eric Helms has been hanging out over here at Progressive Strength. In addition to a lot of post hits out of New Zealand lately, in this more recent episode of Iron Culture, he goes out of his way to acknowledge his point of view speaking from the position of being a heterosexualContinue reading ““Dudes getting bigger over time,” Iron Culture Podcast, Ep. 188-Steroids, Aesthetics & Irresponsible Influencers”

The Importance of Inclusive Examples

How do I color like a 4-year-old? The question perplexed me. I was fourteen, working my first “real” job at a daycare center, and I’d been given the instruction that when I join them for creative tasks, I was to protect the children’s self-esteem by not working too far ahead of their abilities. So, asContinue reading “The Importance of Inclusive Examples”

“There’s more to this bodybuilding thing than getting jacked and tanned,” 3DMJ Ep. #203: The Unexpected Ways Bodybuilding Makes You Stronger

What is the deeper learning that can come from healthy relationship with bodybuilding? Lifting weights consistently, learning the skills that allow us to push hard, to be organized and committed for years at a time, to play the long game, these are some of the wins that can transfer from bodybuilding to the rest ofContinue reading ““There’s more to this bodybuilding thing than getting jacked and tanned,” 3DMJ Ep. #203: The Unexpected Ways Bodybuilding Makes You Stronger”

My Take on the Sumo Debate

Is the Sumo deadlift cheating? There’s a lot of discussion in the evidence-based space and once again, it’s a discussion being had between elite strength and physique athletes who are men. So, what’s missing from this conversation? Rather than debating the relative efficacy of sumo versus conventional, limb lengths, angles, which is quad dominant orContinue reading “My Take on the Sumo Debate”

On egg yolks, direct and indirect measures of success

Does the color of your egg yolks bring you joy? I admit, a deep orangey-yellow glow in the center of a clear, uncloudy albumen makes me happy. The color of an egg yolk is influenced by the diet of the hen. Pasture-raised hens with access to a wider variety of feeds, who hunt and peckContinue reading “On egg yolks, direct and indirect measures of success”

#TBT: “Is there a place for me?” 3DMJ Podcast #195: Is Natural Bodybuilding Viable?

Why are folks drawn to extremes and what can we do to make bodybuilding, an extreme sport, a little healthier? I explore these ideas, and what I suspect are some of the gender differences that add nuance to the conversation, in this post about the folks at 3DMJ discussing the viability of natural bodybuilding. IContinue reading “#TBT: “Is there a place for me?” 3DMJ Podcast #195: Is Natural Bodybuilding Viable?”