3 Ideas I’ve Done A Complete 180 On

July 8, 2016

Although I’m somewhat embarrassed about the things I used to take as gospel (but now know to be false), on the other hand, I’m glad to be able to say that at least I’m evolving over time, and that I’m willing to revise my positions according to the best evidence that I have at the […]

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A Simple Test To Determine Optimal Training Volume

July 5, 2016

Many respected bodybuilding coaches and hypertrophy experts consider training volume (typically measured by total tonnage, or weight x reps) to be the most important training variable to push when the training goal is additional muscle mass. Obviously, volume cannot be considered in the absence of frequency and intensity, but as coach Eric Helms has said, […]

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My 3 Favorite Ab Exercises

June 29, 2016

Ab training always tends to be a vortex of various training mythologies, so I thought I’d give my brief take on the subject this week, along with my favorite 3 ab (core) exercises as well. The best starting place when it comes to thinking about ab training is this: WHY are you doing it in […]

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How I Warm Up For Resistance Training Workouts

June 22, 2016

The subject of warming up is both very impactful but also non-glamorous. Over the years, I’ve given a lot of thought to this topic, and so this week I thought I’d share my recommendations on how to best warm-up for a resistance-training session. The first step in our discussion is to distinguish between the general […]

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What Men And Women Can Learn From Each Other In The Gym

June 12, 2016

I don’t know if you’ve noticed the comparative differences between how men and women operate in the gym, but I sure have. And even though I’ve long noticed these different approaches to fitness, it’s only recently occurred to me that perhaps we should pay attention to how the opposite sex conducts themselves when it comes […]

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Announcement From Charles Staley

June 5, 2016

This week I’m announcing a new feature at Target Focus Fitness — Starting next week, each Wednesday I’ll be posting my complete training journal for the previous week, along with occasional photos and videos to illustrate the work I’m doing in my continuous attempt to refine and improve my fitness training activities. Along the way, […]

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The Muscle Manifesto: 4 Tactics For More Lean Mass

April 28, 2016

My goal in this piece is to quickly provide four actionable strategies for safe and efficient muscular growth. While much of this will sound familiar to seasoned lifters, I believe you’ll find some valuable nuggets of wisdom here that will deepen and broaden your understanding of the hypertrophy process. Before we start however, I’d like […]

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Integrating Strength And Hypertrophy Training

April 9, 2016

Most of us should prioritize the development of strength and hypertrophy (increased muscle mass) as two essential foundations of their training. Sure — there are other fitness characteristics that are also important for most of us — cardiovascular conditioning and mobility come quickly to mind — but these qualities can be at least partially addressed […]

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On Heros, Idols, And Role Models

October 30, 2015

  The Declaration Of Independence states that all men were created equal, but as Tai Lopez once joked, “It doesn’t go down like that.” In truth, there are those among us who, for whatever reasons, accomplish more — much more in some cases — than the rest of us lesser mortals. Maybe they were born […]

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The 3 Things I Would Do If I Needed To Lose 100 Pounds

October 15, 2015

  Before I outline the 3 things I would do if I were 100 pounds overweight, it should at least be acknowledged that gaining weight isn’t really as simple as raw thermodynamics might suggest. Sure, overweight people do eat more than they need to eat given their energy needs, but there are also underlying emotional and psychological […]

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