Category Archives: Build Muscle

Dominate Your Next Physical Fitness Test

From beginners facing the PFT for the first time to advanced trainees looking to ace the test for a special unit, Stew Smith has created an adaptable yet focused four- to twelve-week program for you.

If you followed the link here after reading Stew Smith’s full-length article, you already know most trainees facing a physical fitness test for military, law enforcement, or other tactical applications fail because of the same short list of mistakes.

In case you found your way here from somewhere else, here’s a quick recap:

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Many Muscle Ups: A 4-Week Progression

A CrossFitter’s first muscle up is a major milestone achieved by hard work and technique. Thirty muscle ups in a row requires real programming and great technique.

A big moment for anyone who does CrossFit is achieving your first muscle up. But what happens then? How do you increase your efficiency and work capacity when it comes to muscle ups?

I have seen so many people try countless times to swing themselves up on the rings without first training a solid gymnastic foundation program. This can lead to injury or just bad practice, and therefore slower progression.

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Strongman: Cycle 7, Week 12

Whether you are looking for explosive strength, the ability to lift heavy for multiple reps, or to increase your max lifts, strongman is a fun and effective training method.


Week 12

Day 1

Box squat @ 70% of max x 10 x 2 for speed
Weighted pull ups, 2 x 5
Weighted hip thrusts, 3 x 8
Face pulls, 3 x 20

Day 2

Rest Day

Day 3

Competition Day


Who is this program intended for?

This strongman program is intended for those who:

  • Want to get stronger and faster
  • Want to get ready for a strongman competition
  • Want a general strength and power training program which includes strongman

Why should I train strongman?

Whether you are looking for explosive strength, the ability to lift heavy for multiple reps, or to increase your max lifts, strongman is a fun and effective way to do so. If you are looking for improvements across all three, there is no better alternative.

Here are 33 more reasons to train strongman, and what strongman training can teach us about getting strong.

When are the workouts?

The workouts are released weekly on Monday. There is no need to start from cycle one. Each cycle we program gets better and better, so cycle six is a great place to start.

My only recommendation is that when you start this program, you start from week one instead of jumping in mid-way through the cycle. The programming is progressive and starting from the beginning will ensure the safest and most effective advancement.

What equipment do I need?

Day one and day two sessions are constructed so that you can do them in any respectable gym. No strongman equipment is required on these days.

For the third workout of each week, you will be doing event training. Ideally, you will have access to some basic strongman equipment for this, but this program keeps these requirements to a minimum.

The full list of requirements is:

  • Barbell
  • Dumbells
  • Bench
  • GHD machine
  • Yoke
  • Farmers walk handles
  • Axle bar
  • Log

The more relevant equipment you have access to, the more you will get out of the program. To help you choose substitutions, take a look at these gym-based alternatives.

Where can I find more information and ask questions?

Take a look at my strongman series for an explanation of strongman events split down by equipment. If you have any further questions, please ask them on the Breaking Muscle forum, and I will get back to you as soon as possible with an answer.

Via:: Build Muscle

No Boys Allowed: 3 Workout Plans for the Ladies

There are specific movements and exercises that can be particularly beneficial to women. Here are a few workout cycles designed for women to help them achieve particular fitness goals.

When it comes to fitness, some believe there are workouts meant for women, workouts meant for men, and nothing in between. This simply isn’t so. Women can do any workout men can do. (And no, this will not make any woman big and bulky, unless she’s on steroids.)

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No Boys Allowed: 3 Workout Plans for the Ladies

There are specific movements and exercises that can be particularly beneficial to women. Here are a few workout cycles designed for women to help them achieve particular fitness goals.

When it comes to fitness, some believe there are workouts meant for women, workouts meant for men, and nothing in between. This simply isn’t so. Women can do any workout men can do. (And no, this will not make any woman big and bulky, unless she’s on steroids.)

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Strongman: Cycle 7, Week 11

Whether you are looking for explosive strength, the ability to lift heavy for multiple reps, or to increase your max lifts, strongman is a fun and effective training method.


Week 11

Day 1

18” deadlift, 3RM
Weighted pull ups, 2 x 5
Weighted hip thrusts, 3 x 8
Face pulls, 3 x 20

Day 2

Behind the neck snatch grip push press, 1RM
Incline bench press, 3 x 5
Weighted dips, 2 x 8
Hammer curls, 3 x 20

Day 3

Axle bar deadlift, max reps in 90 seconds
Medium weight dumbbell clean and press, 9 x (1+3) for speed
Yoke carry, light weight for 60m


Who is this program intended for?

This strongman program is intended for those who:

  • Want to get stronger and faster
  • Want to get ready for a strongman competition
  • Want a general strength and power training program which includes strongman

Why should I train strongman?

Whether you are looking for explosive strength, the ability to lift heavy for multiple reps, or to increase your max lifts, strongman is a fun and effective way to do so. If you are looking for improvements across all three, there is no better alternative.

Here are 33 more reasons to train strongman, and what strongman training can teach us about getting strong.

When are the workouts?

The workouts are released weekly on Monday. There is no need to start from cycle one. Each cycle we program gets better and better, so cycle six is a great place to start.

My only recommendation is that when you start this program, you start from week one instead of jumping in mid-way through the cycle. The programming is progressive and starting from the beginning will ensure the safest and most effective advancement.

What equipment do I need?

Day one and day two sessions are constructed so that you can do them in any respectable gym. No strongman equipment is required on these days.

For the third workout of each week, you will be doing event training. Ideally, you will have access to some basic strongman equipment for this, but this program keeps these requirements to a minimum.

The full list of requirements is:

  • Barbell
  • Dumbells
  • Bench
  • GHD machine
  • Yoke
  • Farmers walk handles
  • Axle bar
  • Log

The more relevant equipment you have access to, the more you will get out of the program. To help you choose substitutions, take a look at these gym-based alternatives.

Where can I find more information and ask questions?

Take a look at my strongman series for an explanation of strongman events split down by equipment. If you have any further questions, please ask them on the Breaking Muscle forum, and I will get back to you as soon as possible with an answer.

Via:: Build Muscle

Strongman: Cycle 7, Week 10

Whether you are looking for explosive strength, the ability to lift heavy for multiple reps, or to increase your max lifts, strongman is a fun and effective training method.


Week 10

Day 1

Back squat, 3 x 10 @ 75%, 60 seconds rest
Weighted pull ups, 2 x 5
Weighted hip thrusts, 3 x 8
Face pulls, 3 x 20

Day 2

Floor press @ 70% of max, 9 x 3 for speed
Incline bench press, 3 x 5
Weighted dips, 2 x 8
Hammer curls, 3 x 20

Day 3

Power clean, 1RM
Log clean and push press, 1RM
Farmers walk, medium weight for 40m


Who is this program intended for?

This strongman program is intended for those who:

  • Want to get stronger and faster
  • Want to get ready for a strongman competition
  • Want a general strength and power training program which includes strongman

Why should I train strongman?

Whether you are looking for explosive strength, the ability to lift heavy for multiple reps, or to increase your max lifts, strongman is a fun and effective way to do so. If you are looking for improvements across all three, there is no better alternative.

Here are 33 more reasons to train strongman, and what strongman training can teach us about getting strong.

When are the workouts?

The workouts are released weekly on Monday. There is no need to start from cycle one. Each cycle we program gets better and better, so cycle six is a great place to start.

My only recommendation is that when you start this program, you start from week one instead of jumping in mid-way through the cycle. The programming is progressive and starting from the beginning will ensure the safest and most effective advancement.

What equipment do I need?

Day one and day two sessions are constructed so that you can do them in any respectable gym. No strongman equipment is required on these days.

For the third workout of each week, you will be doing event training. Ideally, you will have access to some basic strongman equipment for this, but this program keeps these requirements to a minimum.

The full list of requirements is:

  • Barbell
  • Dumbells
  • Bench
  • GHD machine
  • Yoke
  • Farmers walk handles
  • Axle bar
  • Log

The more relevant equipment you have access to, the more you will get out of the program. To help you choose substitutions, take a look at these gym-based alternatives.

Where can I find more information and ask questions?

Take a look at my strongman series for an explanation of strongman events split down by equipment. If you have any further questions, please ask them on the Breaking Muscle forum, and I will get back to you as soon as possible with an answer.

Via:: Build Muscle

Strongman: Cycle 7, Week 9

Whether you are looking for explosive strength, the ability to lift heavy for multiple reps, or to increase your max lifts, strongman is a fun and effective training method.


Week 9

Day 1

Zercher squat, 3RM
Weighted pull ups, 2 x 5
Weighted hip thrusts, 3 x 8
Face pulls, 3 x 20

Day 2

Push jerk, 1RM
Incline bench press, 3 x 5
Weighted dips, 2 x 8
Hammer curls, 3 x 20

Day 3

Deadlifts @ 65% of max, 6 x 1 for speed
Dumbbell clean and press, max reps in 90 seconds
Yoke carry, light weight for 60m


Who is this program intended for?

This strongman program is intended for those who:

  • Want to get stronger and faster
  • Want to get ready for a strongman competition
  • Want a general strength and power training program which includes strongman

Why should I train strongman?

Whether you are looking for explosive strength, the ability to lift heavy for multiple reps, or to increase your max lifts, strongman is a fun and effective way to do so. If you are looking for improvements across all three, there is no better alternative.

Here are 33 more reasons to train strongman, and what strongman training can teach us about getting strong.

When are the workouts?

The workouts are released weekly on Monday. There is no need to start from cycle one. Each cycle we program gets better and better, so cycle six is a great place to start.

My only recommendation is that when you start this program, you start from week one instead of jumping in mid-way through the cycle. The programming is progressive and starting from the beginning will ensure the safest and most effective advancement.

What equipment do I need?

Day one and day two sessions are constructed so that you can do them in any respectable gym. No strongman equipment is required on these days.

For the third workout of each week, you will be doing event training. Ideally, you will have access to some basic strongman equipment for this, but this program keeps these requirements to a minimum.

The full list of requirements is:

  • Barbell
  • Dumbells
  • Bench
  • GHD machine
  • Yoke
  • Farmers walk handles
  • Axle bar
  • Log

The more relevant equipment you have access to, the more you will get out of the program. To help you choose substitutions, take a look at these gym-based alternatives.

Where can I find more information and ask questions?

Take a look at my strongman series for an explanation of strongman events split down by equipment. If you have any further questions, please ask them on the Breaking Muscle forum, and I will get back to you as soon as possible with an answer.

Via:: Build Muscle