Develop Your Fitness Plan
Build Up “Massive Triceps” With These 3 Dumbbells Exercise
When you train the triceps, you should target larger muscle groups surrounding the triceps (like the chest and shoulders) first. Why? “Muscles are used in a large-to-small recruiting pattern in the body,” Stillwaggon explains. “That
Get a “Full” Muscle Contraction And Build Mass
Bodybuilding is about working the muscle, not the ego. I keep on saying the same thing, getting a full muscle contraction on every rep is what really matters – just so you are clear, this
Dumbbell Bench Press Vs. Barbell Bench Press: “Which One Wins”?
Over my career, I used both dumbbell and barbell bench press, but I prefer one much more than the other. The dumbbell bench press is far better for bodybuilders, for two reasons… 1) There is much
Longevity: “Are You Too Old To Build Muscle And Strength”?
Last week, I focused a lot on motivation and helping people push harder to become their best, especially for guys who are a little older and feel as though it’s too late. Listen, it is
Nutritional Guidance: “3 Things Your Breakfast Should Have”
Different times of the day require lightly different things when it comes to diet, there are many reasons for this. Sometimes you need energy quicker, easier digesting protein, other times you want a slower release
Let’s Discuss About Detraining. Do You Know What “Detraining” Means?
Detraining doesn’t get talked about enough and I want my #BigflexDoggMail readers and Bigflex Dogg Club members to really think about this! Detraining Detraining (often referred to as ‘reversibility‘) reflects the fact that if a
Don’t You See Steady Progress? “Here’s The 3 Signs Your Training Needs Adjusting”
Sometimes you might feel as though your training just isn’t working like it used to, sometimes things need a shake up. Today I am going to help you identify 3 things which could confirm you
Training Strategies: “What Is The Perfect Training Split”?
This past Saturday I did another live webinar for my Bigflex Dogg Club members, I love doing these because I get to talk to each member on an individual basis – that matters a great
Morning Training Guidances: “Do This If You Train In The Morning”
So many Bigflex Dogg Club members have been asking me this question… “What do I eat if I train first thing in the morning, Bigflex?” Some people get up at 4 am to train and
Back Attacks: “3 Ways To Build a Wider Back”
There are tons of ways to add width to your back. When trying to win my first NPC show, I did a width-specific back workout every week! Today I am going to give 3 tips
Delts Attack: Start Your “Shoulder” Workout With This
Some shoulder workouts should be focused on more isolation work, letting the volume, time under tension, and blood volumization to really do the work. This means, sometimes doing less pressing and more isolation exercises is
Cutting-Edge Phase: “How Should Getting Shredded Really Take”?
I see a lot of people using the SHRED Plan in #BigflexDoggClub and they all ask the same thing, how long should it take to get shredded. I want to take the time today to answer this because I
Biceps Development: 3 Under Rated “Bicep Exercises” To Build Huge Arms
On arm day people usually do the same s*** right, we all have favorite exercises which work best for us. Sometimes it is smart to shake things up with new exercises so you’re working the
Nutrition Guidelines: “Did You Know This About Nutrition?”
The majority of questions I receive from #BigflexDoggMail readers are in relation to nutrition and dieting. When I wrote the Bigflex Dogg Keys Guide to Nutrition my aim was to answer all of the questions I
Destroy Plateaus In 3 Steps: “Genetics Aside, Plateaus Usually Happen For A Very Good Reason”
Genetics aside, plateaus usually happen for a very good reason. Some of these reasons include: Inconsistent eating Incorrect diet Wrong training program Lack of progression with your training (volume) Central nervous system fatigue Bad form,
My Ultimate Guide To Bench Pressing: “How To Build A Huge Chest”
Most of the people who follow me want to build SIZE and MUSCLE. Getting stronger is just part of the process, it is NOT the main aim. This is exactly how you need to view
Nutrition Guidance: Always Do This To Your “Post-Workout” Meal
There are smaller things you can do with your diet which all add up, giving you better results. With your post-workout meal here are 3 things I suggest trying. 1 Add Cinnamon Cinnamon is a
What Are Carbohydrates? “Will Eating Carbohydrates At Night Make You Fat”?
The body does not know what time of day it is really, sure we have the circadian rhythm, but when it comes to calorie consumption it is more about net intake over a 24 hour
What Is “The Body Dysmorphia”? Let’s Talk About Body Dysmorphia
This is a really positive message for you today… I was asked about body dysmorphia by somebody on the Bigflex Dogg Club webinar if I have ever suffered from this. Honestly, no, I never have.
How many Reps/Sets: “Should You Ever Go Above 12 Reps”
If you want my short answer, then YES. Sometimes, going above 12 reps is going to help you. Let me explain with my longer answer below, it is always important you understand why I
Bigger Quads: Try This Crazy “Quad Workout”
Quads were always a muscle group I was known for, even today I still have it – I want to show you how to build crazy quads, which last. You know that I am
If Only I Knew This Sooner: “THE POWER OF SLEEPING”
Life is about learning and progressing from those lessons, hindsight always gives you examples of times where you would have done things differently if you’d have known better at the time! Now in my
3 Ways To Naturally Boost “Growth Hormone”
Getting your natural growth hormone levels up can improve recovery, fat loss and, even muscle growth. Growth hormone can also have anti-aging benefits. How do you naturally elevate this hormone? Sleep The majority
Bulk Phase: How To Eat More Without Gaining “Fat”
The goal should always focus on being lean, even when building muscle – for men, staying between 8-12% body fat is about right. The thing which you really need to learn is eating more
This *ONE* Training Tip Can Make Your Arms Look “Huge”
I am eternally grateful for this relentless support I always receive. THANK YOU SO MUCH! The question people always want to ask is how they get bigger arms. Everybody wants that, right? There
Avoid Getting a “Swollen” Gut Like This
The bodybuilding world and fitness industry, in general, has seen a lot of athletes develop distended guts, moving further away from that classic aesthetic look. My all-time favorite shape I ever got into was around
Build Killer Delts With This Workout!
Monday I sent you a #bigflexdoggMail with 3 of my favorite shoulder exercises – today I have created a high volume shoulder workout, specifically for getting WIDE deltoids! We are going to use all 3
Are Your Hamstrings Lagging Behind?
Hamstrings are a muscle group which I really took to the next level. I think a lot of people have the potential to build much better hamstrings if they were just to do things the
Crucial Laws Of Leg Training
Bodybuilder Bigflex Dogg can help you turn your chicken legs into meaty thighs with these 15 insider’s tips. Similarly, bodybuilders looking to add mass want a plan that leads to the fastest gains possible
Should You Eat Before Bed?
This is a big question, before bed should you eat? I think to really optimize your muscle growth and recovery, you need to consume food close to the bed as your last meal of
Delts Explosion: “Here Are 3 Side Deltoid Training Tips”
I keep saying if you want to make your physique look more impressive from every angle getting killer side delts will really help do that! So many new people have joined #bigflexdoggMail so I am
How Do You Increase “Training Frequency Properly”?
Training frequency refers to the amount of times you train a muscle within the same week. If you hit a muscle group once per week then suddenly want to increase that to two, you have
How to “Lose Weight and Build Muscle” at the Same Time
“Gaining strength while burning fat isn’t easy to do, but research shows that it is possible”. Losing fat and gaining muscle at the same time can seem like an impossible task. To lose fat,
Pump/Injury: “How Do You Warm Up Correctly”?
How do you warm up when weight training? There are so many theories on this and I have my own, so I want to share that with you today. Sometimes if you’re in a
Stick To What Works For You: Avoid Being “That Guy”
Last week I received a message from someone on Instagram who was considering joining Bigflex Dogg Club, they said nothing had worked for them to this point. I asked what they had done and
10 Tips To Start Training For A “Bodybuilding Competition”
Whether you’re looking to enter into bodybuilding, strong man, or bikini competition, training the right way takes more than just putting the time in at the gym. In fact, some experts say that more
If You’re Dieting Down, “Read This Carefully”
This Monday gone my nutrition eBook was signed off, it is COMPLETE and almost ready for launch after months of work! One of the topics I discuss in the book is dieting down and
You’re Too “Smart For This Bulls****”
I keep seeing fads online promoted who have zero interest in helping you, it is all about making dollars. I’m a businessman, I own a lot of businesses but I have always made sure it
This Thing Will Increase Your Risk Of Injury
Recently I had an ache in my lower back which is very unusual for me, but I share everything with my audience because I like to give a real-life insight into this lifestyle – it
Try 32 Sets Of Deltoid Destruction!
Hey, Everyone, Readers of #bigflexdoggMail have been hitting me up all week asking for another high volume workout, so I have got something together for you to try. This workout is actually one I
Do You Know I Always Did This?
If you read #bigflexdoggMail regularly you will know that as a Competitor I do a lot of soft tissue therapy, several times per week. It is a huge part of my strategy to stay injury-free
5 Common “Weight-Lifting Mistakes” (and How to Avoid Them)
The gym is like an unsupervised adult playground. It’s easy to walk in and toss a few weights around. But if you don’t follow the right routine or skip necessary steps, you may buy yourself
How Many Cheat Meals Should You Have Per Week?
Cheat days, cheat meals—if you’re going to “cheat,” do it with maximum enjoyment and minimal guilt. There’s no satisfaction like a few bites of greasy pizza when you’ve been sticking to your healthy diet
Healthy sleep habits you can apply for better and longer sleeping
Healthy sleep habits can make a big difference in your quality of life. Having healthy sleep habits is often referred to as having good sleep hygiene. Try to keep the following sleep practices on a
Does Carb Cycling Get You Lean?
If you watch my IG stories you might hear me talk about carb cycling, I refer to it as the “zig zag” diet because some days carbs & calories go up or down. I have
4 Training Mistakes “EXPERIENCED” Trainers Make
Here is a topic not many people go after, mistakes which experienced trainers make. Often people talk about beginners, but what about those who have been lifting for years and could still make better progress
Train Your “Most Stubborn Muscle Like This”
So you’ve got a muscle group which just won’t grow, right? Everybody has those, my back needed some extra pushing to overcome weakness and I got there eventually – take it from me, you
3 Reasons “Why You’re Losing Strength”
Do you sometimes find your strength plateaus or even goes down and wonder why? There is a really simple reason for this actually, I’ve got 3 for you… 1) No Periodization If you
Do You Want To Be In Shape All Year Or Just For 12 Weeks?
Do You Want To Be In Shape All Year Or Just For 12 Weeks? Subscribe & Save : $9.99 per month ONLY Most bodybuilders don’t stay in shape all year round, I always
How to Bench Press with Proper Form: The Definitive Guide
Subscribe & Save: $9.99 per month ONLY How to Bench Press with proper form: lower the bar (Dumbbells) to your mid-chest. Press it back up until your elbows are locked. Here’s how to
Stop Wasting Your Time!
Unless you are putting the work in with diet, your progress will be really slow. No matter how hard you train or heavy you lift, without the correct diet the results you want to see
How Often Can You Eat a Cheat Meal?
Everybody sees me having a burger and fries from time to time and wants to know how often they can have a cheat meal. Even back as a competitor and I still am, I’d have
This Workout Will Add Thickness To Your Back
Two days ago I talked about some of my favorite back exercises, today I am going to give you a full high volume back workout to use… This focuses on back thickness, something I did
3 Ways to Boost Calf Size FAST
Do your calves suck? This is definitely the muscle group most people complain about being stubborn so I figured I’d share some tips with you today – check this out… 1.5 Reps Last week during
Did You Know This About Dieting?
Your body like everybody else has developed based on the food it has been given, over a long time. This is what affects the metabolism and composition of your body, it is something you really
2 Back Exercises I Think You “MUST” Do
The back training guide you will find in my Training Principles Guide Series in BigflexDogg Club subscription gives you loads of information on how to build a bigger, wider, and thicker back. In the
Does Under Eating Really Slow Down Fat Loss?
Hundreds of people follow the Shred Plan in #BigflexDoggClub every single week and they all seem to comment on the same thing… There is *MORE* food than they anticipated, yet they still get into
Try My High Volume Workout For Back
My workouts are always popular with my email readers so today I decided to send another! This was a workout I actually did alone when traveling recently – I found this really got a great
Does Exercise Sequence Matter?
People often put a lot of thought into their training volume, reps, and sets. However, I notice there is not so much emphasis on exercise sequence – this is a huge thing too many people
Use This 10 Step Process To Build Muscle Faster
To really get specific about building muscle you need to assess each muscle group independently – there are things that are unique to each body part. Over the years I have learned so much about
What Should You Eat To Progress Faster?
It is a well-known fact that the diet you follow will largely dictate how your physique progresses and changes. Depending on if fat loss or muscle growth is your primary goal, you must do certain
Should You Do Behind The Neck Movements?
As Competitive Bodybuilder, I really like behind-the-neck pulldowns and also overhead pressing too – but I had the shoulder mobility to do this safely. Lots of people literally cannot get themselves into that position, then
3 Tricep Exercises I Strongly Recommend
If you want big jacked arms you need to build thick triceps, a lot of people don’t know how to do this properly. Here are 3 exercises I strongly recommend using when training triceps to
Does Exercise Sequence Matter?
This is a big question, does exercise sequence matter in your workout? Yes, it does. Let me give you some of the reasons why… High Threshold Motor Unit Recruitment The central
How to Build Muscle!
The biggest muscle building mistake people make is training like a bodybuilder. Many bodybuilders use drugs but won’t tell you. And they rarely built the bulk of their muscle size with the routines they do
If Your Pecs Won’t Grow, Do This!
There are literally tons of things I could teach you to make any muscle group grow, even the most stubborn ones. Take the chest, for example, so many people really struggle to build a thick
3 Bent Over Row Variations For Wide Lats!
Bent over rows are a great way to add width to your lats, they will also give a ton of thickness! Today I am going to share 3 different varieties of bent-over rows you can
Are You Holding Water?
This is a frequent question I get off people, they want to know how to reduce water retention. Today I will address this topic and hopefully help you learn a great deal! First up,
Why Don’t I Train To Failure?
People get the wrong idea when I say I don’t go to complete failure on my sets – there is still a lot of intensity in my workouts, and the high volume workouts allow me
Do This The Day “BEFORE” Training!
Most people do not train over the weekend and their diet can also slip, I hope you held it together though. The day before you train, you must provide your body with everything it needs
3 Eating Strategies For Faster Growth!
We have truly entered the season where everybody is trying to grow and improve their physique, so today I am going to share 3 eating strategies I recommend you use for growth. Those of you
How to Build Bigger Arms: Increase Biceps & Triceps Size
Big chest muscles, 6-pack abs, big biceps & triceps. That’s what most people want. I feel big shoulders, traps & back are more impressive, but to each his own. Here’s how to build bigger arms
Did Ronnie Coleman Need To Squat 800lbs?
We all know that Ronnie Coleman was a monster in the gym, he was super strong. The question I always ask about the strongest bodybuilders is do they NEED to do that to their body,
Is Diet Or Training More Important?
Lots of people ask me if I think training or diet is important. Both are super important and complement each other – if one is wrong, the other will also suffer. There are so
3 Steps To Bigger Quads!
As a pro my quads were always a strong body part, even today they are still there! If you are finding it hard to gain size on your quads, here are 3 tips I recommend
Should You Ever Go Above 12 Reps?
Most of the time I like to use 8-12 repetitions for my working sets, for the most part, the Bigflex Dogg Club workouts I provide use this same rep range. So should you ever
My Approach To Shoulder Training!
Last week I held a bonus webinar for Bigflex Dogg Club members, I focused on shoulder training. There were a few things I shared in there which I would like to show you today, or
Crush This 29 Set Quad Workout!
Everybody knows that quad workouts are the hardest but do you really push it during this workout? As any professional bodybuilder, I did not have the best genetics, guys like Ronnie Coleman were more gifted
Build a Timeless Physique Like This!
Have you ever stopped and wondered where some bodybuilders will end up in 10, 15, or 20 years? I bet you have, so many people say that the day will come where they lose it
3 Things I Did To Build 22″ Arms
Bigflex Dogg Club members will know that every week I push them with new workout programs, designed to make them build muscle and get jacked! These are NOT random workouts, they are fully periodized programs
Do You Have Imbalanced Muscles?
Symmetry is a huge part of bodybuilding, it just enhances the aesthetics of any physique. However, we all have dominant sides – my left arms were bigger than my right, this is actually quite normal.
This One Thing Can Boost Muscle Growth FAST
A couple of weeks back I was doing a live webinar with Bigflex Dogg Club members and one person asked me about feeling full all of the time, is it normal? This guy had just
Do You Know How to Use Periodization Properly?
Last week I got an email from a subscriber member called Brian who wanted to know why the workout programs are structured like they are. One word, periodization! If you are a member of
3 Ways To Naturally Boost Growth Hormone
Getting your natural growth hormone levels up can improve recovery, fat loss, and, even muscle growth. Growth hormone can also have anti-aging benefits. How do you naturally elevate this hormone? Sleep The