Alwyn Cosgrove, Author at T NATION

Tip: Do Metabolic Resistance Training, Not Cardio

Alwyn Cosgrove — Tue, 10 Nov 2015 12:00:00 +0000

Use resistance training as the cornerstone of your fat loss programming as opposed to steady-state low intensity exercise. Work every muscle group hard, frequently, and with an intensity that creates a massive metabolic disturbance that leaves the metabolism elevated for several hours post-workout. That means doing full-body workouts in a superset, tri-set, barbell or kettlebell

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Why You Aren't Getting Bigger

Alwyn Cosgrove — Wed, 29 Jul 2009 12:00:00 +0000

Imagine that a guy walks into my gym, and he's looking to add 10 pounds of muscle – a simple and straightforward request. The first thing we do is go through a short checklist: Is he lifting? Is he eating enough, and eating enough protein? Is he lifting often enough, heavy enough, and with good

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Hacking Your Strength Training

Alwyn Cosgrove — Wed, 31 Dec 2008 13:00:00 +0000

When I started out in the fitness-training field, the average client tended to be an active person who used gym exercise to augment the other types of activity he got outside the gym. Few of us specialized in fat-loss training, simply because it wasn't the primary goal of the majority of our clients. It was

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The Last 10 Pounds

Alwyn Cosgrove — Mon, 12 May 2008 12:00:00 +0000

Warning: This program sucks. You'll hate me. You'll be miserable. And you'll try to Dr. Phill yourself into not doing it. But, it will work. Well, there you are – 200 pounds and 12% bodyfat. People are patting you on the back for your progress, but you're just happy you found your penis again. And

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Cosgrove's Five Ah-Ha! Moments

Alwyn Cosgrove — Tue, 25 Mar 2008 12:00:00 +0000

In my career I've had several moments of clarity when I learned something new, or when something I had believed was either verified, brought into question, or flat out disproved. These mini-epiphanies are what I call my "ah-ha!" moments. In every case, these "ah-ha!" moments allowed my thought processes to take a significant step forward,

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Non-Sexy Training and Nutrition

Alwyn Cosgrove — Tue, 13 Nov 2007 20:00:00 +0000

"As to methods there may be a million and then some, but principles are few. The man who grasps principles can successfully select his own methods. The man who tries methods, ignoring principles, is sure to have trouble." – Ralph Waldo Emerson I was talking to Anthony Roberts the other day and he'd mentioned that

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3 Ideas For Tougher Workouts

Alwyn Cosgrove — Wed, 24 Oct 2007 12:00:00 +0000

Are you on exercise autopilot? After every set do you add a 10-pounder to each side of the bar before you can say, "Please spot me, Jamie Eason?" Then it's time to consider some new ways to step up your workout. Alwyn Cosgrove has got some great ideas about the subject. The Path To Progress

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Leg Training Myths Exposed

Alwyn Cosgrove — Wed, 17 Oct 2007 12:00:00 +0000

You know the guy who floats around the gym nit-picking everybody's technique? The guy who offers constructive criticism without being constructive? Well, we got sick of listening to his pseudo-knowledge about leg training, so we had Alwyn Cosgrove respond to some of the most common "tips" you hear. The Parallel Universe Myths "When doing leg

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Complexes for Fat Loss

Alwyn Cosgrove — Mon, 25 Jun 2007 12:00:00 +0000

A Better Way I'm a huge believer in using the "alternating set" system when training. For time management reasons, I tend to do exercise one for a set, rest 60 seconds or so, exercise two for a set, rest 60 seconds or so, and continue. This allows me to increase work density while still getting

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Real Fast Fat Loss

Alwyn Cosgrove — Wed, 30 May 2007 18:00:00 +0000

This is a no bullshit fat loss article. There will be no motivational tips, no psychological analysis, no complicated nutritional plan, and no puny-ass exercises. In fact, just one of the exercises in this plan is probably more demanding than your entire, out-dated fat loss training program. And that's a good thing. Listen, your goal

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