22 Results

Tip: Do Metabolic Resistance Training, Not Cardio

This type of training raises the metabolism, preserves muscle, and torches fat. Here's how to do it.

Why You Aren't Getting Bigger

Release the brakes that are holding your muscles back, and you'll get bigger gains in less time than you ever thought possible.

Hacking Your Strength Training

Cut your time in the gym without compromising your results? It's a smarter and more effective approach to training.

The Last 10 Pounds

We challenged the surly Scot to come up with a fat loss program that could quickly shave off 10 pound of fat without dieting. He pretty much did it, but it'll work better if you clean up the dirty dieting.

Cosgrove's Five Ah-Ha! Moments

Every good trainer has that moment of clarity when something he thought was true is brought into question. Alwyn calls these mini-epiphanies "Ah-ha" moments. Here are five "Ah-ha" moments that might just change the way you think, too.

Non-Sexy Training and Nutrition

Testosterone runs a lot of "sexy" new training articles. Trouble with that is the essential stuff, stuff like progression, energy system work, the 90% rule, and supplements, often gets forgotten. Not so with this article.

3 Ideas For Tougher Workouts

The boneheads in your gym only know one way to make an exercise tougher – add more weight. That's why boneheads never build more muscle, no matter how long they work out. Our resident Scotsman knows some remedies.

Leg Training Myths Exposed

You know that it's better to go below parallel when squatting or that you don't have to stop half-way when you're leg pressing, but do you know why? Arm yourself with knowledge and bitch-slap that dopey personal trainer.

Complexes for Fat Loss

Maybe fat loss is never fun, but these routines are about as close as you'll get. Okay, maybe "fun" is too strong a word, but they beat running in place on a damn treadmill.

Real Fast Fat Loss

The five most important components of fat loss, all in one program. Check it out.

The Hierarchy of Fat Loss

Strapped for time? That doesn't mean you can't lose fat. Prioritize your training to burn fat rapidly. Here's how.

Holiday Workout

It's that time of year again. The most dedicated and hardcore lifters are still in the gym for two hours a day, six days per week, while the rest of us (a.k.a. the non-loser majority) are facing a time-crunched, often unavoidable four to six week period packed full of bullshit shopping, crowded malls, kick ass family get-togethers, boring-as-all-hell family get-togethers, parties with friends, parties with co-workers, parties that you just crashed, and hangovers.

7 Keys to Athletic Success

Chris Shugart recently wrote an article about balance. Basically he said, "Balance good, karate good, everything good. Balance bad? Better pack up, go home."

Minimal Time, Maximum Workout

Owning my own facility and having access to all the equipment for my clients is awesome. But that's not where I started, nor is it necessary.

10 Things I've Learned

T-Nation asked Cosgrove to tell us his top ten tips. He gave us 34.

If It's Not Cosgrove, It's Crap!

This isn't my usual type of article. Rather than launch into a specific training program, TC's given me this opportunity to launch into an Alwyn Cosgrove rant. A brief warning for the timid, however: I am the king of the politically incorrect.

The Holiday Program

Undulating periodization for in-season athletes and holiday-season regular guys.

8 Weeks to Monster Shoulders

The players: Alwyn Cosgrove, the Scottish strength and conditioning terror now based in California, and Chad Waterbury, the gunslingin' performance guru from Arizona.

The "No Curl" Biceps Program - Part 2

In Part One of my "no curls" arm specialization training series, I talked about the absurdity of most arm specialization routines. I proposed that most trainees do more than enough biceps curls and triceps press downs and don't really need more of either of them.

The 7 Habits of Highly Effective Program Design

"Absorb what is useful; reject what is useless."

The "No Curl" Biceps Program - Part 1

If you've been around weight training for any length of time, you've probably read or tried an arm specialization routine. There are a bunch of these around with different cool names for what amounts to the same old shit: do a bunch of arm exercises. Yeah, the exercises change and the sets and reps change, but it still amounts to just doing more arm work.

Developing a Training Philosophy

"If you put a group of the most successful strength coaches in one room and their students in another, the students wouldn't agree on any training philosophy or principle, whereas the coaches would agree on almost everything."