Grind City Culture

Can't seem to train for hypertrophy without sacrificing strength or vice versa? Check out this full body workout split that helps you train for both! Workout Summary Main Goal Build Muscle Workout Type Full Body Training Level Intermediate Program Duration 8 weeks Days Per Week 3 Time Per Workout 75-90 minutes Equipment Required Barbell, Bodyweight, Cables, Dumbbells Target Gender Male & Female Recommended Supplements Protein Powder , Creatine , Carbs , ZMA , Beta-Alanine Author Josh England Workout PDF Download Workout Workout Description As Shakespeare so beautifully put it, “to be or not to be, that is the question”. However, for lifters it looks more like this: “To train for strength or to train for hypertrophy , that is the question.” It’s a delihemma we all face too often. But, who’s to say we can’t have it all? When I recently took a...

Lean Mass: 6 Week Workout Program to Build Lean Muscle The most common goal in the gym is to build lean muscle. Give this 6 week workout program to build lean muscle a try and absolutely crush that goal! Workout Summary Main Goal Build Muscle Workout Type Split Training Level Intermediate Program Duration 6 weeks Days Per Week 4 Time Per Workout 30-45 minutes Equipment Required Barbell, Bodyweight, Cables, Dumbbells, EZ Bar, Machines Target Gender Male & Female Recommended Supplements Protein Powder , Creatine , Mass Gainer (Optional) Author Josh England Workout PDF Download Workout Workout Description When it comes to fitness goals, building lean muscle is among the most popular (seriously, 84% of our readers said so in our fitness survey ). And honestly, it should come as no surprise. As a society, we glorify those who are lean, shredded, and have solid p...

Carrying resistance bands with you when you travel is much more convenient than lugging dumbbells along. They’re easy to store if you have a home gym, and they come in different shapes and sizes if you need more or less resistance. THE CASE FOR RESISTANCE BANDS Bands can be just as effective as dumbbells and kettlebells in certain exercises, according to a 2017 study published in the European Journal of Sport Science . In the study, researchers tested the lateral pulldown and row for back muscles. They also tested the stiff-legged deadlift and squat for the legs. The results showed bands were just as difficult for the back muscles as free weights. The stiff-legged deadlift was close, but the squats weren’t as challenging with bands. That’s because bands have more resistance as they stretch. THE CASE FOR MULTI-JOINT EXERCISES When you’re pressed for time, remove the exercises from your work...

Essential bodyweight exercises are crucial to a well-rounded training routine because they’re versatile and can be done anywhere. They also teach you to control your body and help develop solid movement mechanics. These 10 essential bodyweight exercises help you strengthen your joints, activate your core , target the correct muscles and sync all the muscles in your body appropriately. 1. SINGLE-LEG BOX SQUAT The single-leg box squat strengthens your quads, improves your balance and builds powerful legs. By isolating each leg, single-leg squats also help correct leg-strength imbalances to lessen injury risk — for example, if you can do 8 reps on your right side and only 5 on your left, you’ll know to work on making the left leg stronger. The move: Sit near the edge of a bench, then stand up facing away from that bench. Lift one leg and keep that leg up the entire time. Sit onto the bench and drive yourself up with the opposite leg. Once that gets easy, low...

      Trying to fill out your shirt sleeves a little better and are looking for the perfect arm workout to help you do so? We've got your 30 day prescription. Workout Summary Main Goal Build Muscle Workout Type Single Muscle Group Training Level Advanced Program Duration 4 weeks Days Per Week 1 Time Per Workout 45-60 minutes Equipment Required Barbell, Bodyweight, Cables, Dumbbells Target Gender Male & Female Author Roger “Rock” Lockridge Workout PDF Download Workout Workout Description If the legs are the foundation of the physique and the abs are the centerpiece, then the arms are the added features or the special accessories. The rest of the physique can look amazing but the biceps and triceps are what complete the masterpiece. What makes a pair of arms truly great are size, shape, and strength. Getting stronger on arm exercises aren’t much of a priority fo...

When it comes to total calorie consumption, the month of November ranks among the highest. Put those calories to good use and get swole with this workout! Workout Summary Main Goal Build Muscle Workout Type Split Training Level Intermediate Program Duration 4 weeks Days Per Week 5 Time Per Workout 45-75 minutes Equipment Required Barbell, Cables, Dumbbells, EZ Bar, Machines Target Gender Male & Female Recommended Supplements Protein Powder , Creatine Monohydrate , Pre-Workout , Multivitamin Author Josh England Workout PDF Download Workout Workout Description Happy 1st of November! Or should I say – Happy 1st day of SWOLEvember! November is the best bulking month out of the year if you ask me. Sandwiched in between Halloween and Thanksgiving, calorie consumption is at its highest. And the pumps are unreal between eating left over Halloween candy to start the month...

Learn the correct nutritional and lifestyle habits you need to implement to lose body fat, then pair them with this 8 week workout and start "Livin' Lean"! Workout Summary Main Goal Lose Fat Workout Type Split Training Level Beginner Program Duration 8 weeks Days Per Week 4 Time Per Workout 45-70 minutes Equipment Required Barbell, Cables, Dumbbells, Machines, Other Target Gender Male & Female Author Josh England Workout PDF Download Workout Workout Description There’s a huge obsession about being lean these days. And as a result, we’ve seen the number of fad diets and HIIT style training systems skyrocket. The truth is, there’s better ways to accomplish fat loss if true fat loss is your goal. A lot of people don’t like to hear it, but slow and steady wins the race when it comes to both fat loss and muscle growth. Making small changes to your nutrition and ...