Mark Dugdale, Author at T NATION

Tip: The No-Rest Muscle Building Workout

Mark Dugdale — Tue, 04 Sep 2018 15:00:00 +0000

If you've only got 20 minutes to train, focus on opposing muscle groups with sets of ab and calf exercises used in place of rest breaks. Some might opt for cardio with such a short period of time to train, but you can get a great workout that elicits a hypertrophy response and a massive

Read the full article at Tip: The No-Rest Muscle Building Workout

Tip: The Food Pyramid Was Wrong About Fat

Mark Dugdale — Thu, 02 Aug 2018 15:00:00 +0000

The Pyramid, Corrected The USDA food pyramid should actually be inverted, minus the sugar aspect. Sugar is best avoided, but fat, vegetables, and protein should make up the bulk of your diet. Keep in mind, fat contains 9 calories per serving as opposed to 4 calories in both carbs and protein, respectively. Fat is also

Read the full article at Tip: The Food Pyramid Was Wrong About Fat

Tip: Single-Arm Barbell Row with Band

Mark Dugdale — Thu, 12 Jul 2018 17:15:00 +0000

All you'll need for this exercise is a barbell and a Landmine or ground base attachment for one end (or just wedge the bar into a corner against a towel). Load plates on one end of the bar and perform single-arm rows. The angle creates a slightly different movement than a traditional dumbbell row. The

Read the full article at Tip: Single-Arm Barbell Row with Band

Tip: Rest Days – Are You Taking Too Many?

Mark Dugdale — Fri, 06 Jul 2018 15:00:00 +0000

Most people whose goal is to build size don't train often enough, but I'm a believer in high frequency training. Try this for one week: train every day. Here's my suggested training split: Sunday: Chest, shoulders, and triceps Monday: Back and biceps Tuesday: Quads and hamstrings Wednesday: Chest, shoulders and triceps Thursday: Back and biceps Friday: Quads and hamstrings Saturday: HIIT (High

Read the full article at Tip: Rest Days – Are You Taking Too Many?

Tip: Challenge Sets for Enormous Legs

Mark Dugdale — Tue, 12 Jun 2018 11:00:00 +0000

One of my favorite set/rep schemes is one I call challenge sets. Here's what challenge sets would look like on hack squats: I typically do multiple sets working my way up in weight. In the video, I'm using both bands and chains to deload weight at the bottom of the movement, but that's not necessary.

Read the full article at Tip: Challenge Sets for Enormous Legs

Tip: 3 Habits for Maintaining Leanness

Mark Dugdale — Mon, 04 Jun 2018 11:00:00 +0000

Here are three nutritional habits I've used to help stay lean: 1 Prepare the workweek's meals on Sunday. Simply planning ahead helps you eat healthier, more wholesome food. And knowing I'll be eating appropriately during the workday gives me the license to loosen up a bit on the weekend. 2 Use vinegar and a Nutrient

Read the full article at Tip: 3 Habits for Maintaining Leanness

Tip: The Dante Row

Mark Dugdale — Mon, 28 May 2018 17:15:00 +0000

This is the best cable exercise that few people know about or do. I'm guessing other names exist for it, but I saw Dante Trudel do it first, so I attribute it to him. It works by isolating the lats through a long range of motion. I consider it a superior, modern-day equivalent to the

Read the full article at Tip: The Dante Row

Tip: Neutral-Grip Dumbbell Triceps Extension

Mark Dugdale — Thu, 12 Apr 2018 17:15:00 +0000

This isn't exactly a "skull crusher" because you do it by lowering the dumbbells to each side of your skull. But basically you keep your elbows perpendicular to the floor while lying on a bench, palms facing each other, and perform extensions. Here are the advantages: A neutral hand position helps keep your pecs out

Read the full article at Tip: Neutral-Grip Dumbbell Triceps Extension

Tip: Plate Crunch

Mark Dugdale — Sun, 25 Feb 2018 18:15:00 +0000

Whenever possible, add resistance to your ab exercises with weight. Most people increase the load on exercises for major muscle groups but they don't on ab exercises. That's a mistake. Think ankle weights for leg raises or a 45-pound plate for crunches as shown here.

Read the full article at Tip: Plate Crunch

Tip: Goblet and Hack Squat Superset

Mark Dugdale — Tue, 20 Feb 2018 18:15:00 +0000

The key on the goblet squats is to elevate your heels and use a narrow stance to emphasize the quads. On the hack squats, do the opposite: use a high and wide stance. Don't come up all the way to ensure continuous tension. The weight is light but you'll do 6 rounds of this superset

Read the full article at Tip: Goblet and Hack Squat Superset