Brad Borland

Brad Borland
Quick Stats
  • 6'2"
  • 215 lbs
  • Masters in Kinesiology
  • 11 Years
  • Baton Rouge, Louisiana
  • BradBorland.com
Brad has a Master's degree in Kinesiology and is a strength and conditioning specialist, military veteran, and cancer survivor.

I paid for and earned my Bachelor’s and Master’s degrees in Kinesiology and am a Certified Strength and Conditioning Specialist (CSCS) with the National Strength and Conditioning Association (NSCA). I know, way too many acronyms!

I started out as a skinny kid struggling to gain every ounce of muscle. As a young kid at 6’2? and 125 pounds I wasn’t too intimidating.

Competing as a drug-free natural bodybuilder with a few shiny trophies I have trained, motivated consulted and harassed many clients from all aspects of life from the competitive bodybuilder and athlete to the elderly and rehabilitated.

Having trained in commercial health clubs, wellness clinics, hospitals, university facilities and military installations such as tents, sand pits and old Russian bunkers I have also helped many with diets and eating habits as well as contest preparation.

I am also a veteran of the Air National Guard and proudly served in Afghanistan in 2003. However, upon coming home from Afghanistan I was diagnosed with Hodgkins Lymphoma (2004), an immune system cancer which my brother and father were survivors of prior. I went through 9 months of chemotherapy before a full recovery and gained back most of my hair.

When my wife isn’t telling me to quit flexing, I currently write for Muscle & Strength on the subjects of training, nutrition, supplements, motivation and everything cool.

I have a precious son with my beautiful wife Courtney.

Brad Borland's Content

5 Brutal Hamstring Workout Finishers
Take your leg day to the next level with these 5 brutal hamstring finishers. Learn how to blast your hamstrings for maximum muscle growth!
22.3K Reads 2 Comments
5 Best Chest Exercises Without Equipment
If you're on the go, training at home, or looking to mix things up, try these 5 chest exercises that require little to no equipment. There's no excuse for skipping chest day!
67.4K Reads 3 Comments
Stop Hacking Your Diet! 10 Nutrition Tips For Optimal Results
Fat loss hacks? Muscle building hacks? Ignore the hype! It's time to stop relying on shortcuts and start implementing sane solutions for diet success.
18.1K Reads 2 Comments
BPI Sports Supplements
Out with the old, in with the new. If you want to know what it takes to build muscle, balance your training, and stay in shape for life then it's time to adopt the new commandments of lifting.
32.8K Reads 2 Comments
5 Most Effective Exercises For Building Your Calves
Are your lower legs lacking impressive size and shape? These 5 tested exercises with unique twists will add mass to your calves, so add them to your next leg day!
35.9K Reads 5 Comments
Mission Impossible: Build Muscle And Burn Fat At The Same Time
Is it possible to build muscle without gaining fat and burn fat without feeling scrawny? Read on for the secret weapon that helps you get a shredded physique!
66.2K Reads 19 Comments
5 Brutal Quad Workout Finishers For Your Next Leg Day
Get ready to destroy your next leg day with these 5 brutal quad finishers for maximum muscle growth. But don't blame us if you have to buy new jeans!
58.6K Reads 1 Comment
Jason Momoa's Workout: Accelerated Results 7 (AR-7) Training Program
Learn how the AR-7 program helped Game of Thrones actor Jason Momoa put on the major muscle needed to portray the great Khal Drogo.
637.3K Reads 72 Comments
10 Best Muscle Building Meals At Big Chain Restaurants
Road trips and lunch meetings don't have to derail your diet. These 10 muscle friendly meals from popular chain restaurants will keep you on track!
187.6K Reads 9 Comments
5 Brutal Arm Workout Finishers You Have To Try
It's time to up the intensity of arm day with these 5 brutal finishers. Learn how to execute these moves to get the big arms you've always wanted!
74.6K Reads 7 Comments
Stephen Amell’s Arrow Workout: Strength & Functional Training
Ready to get superhero shredded? Gain strength, build muscle, and burn fat with this full body routine inspired by Arrow's Stephen Amell.
379.6K Reads 38 Comments
5 Most Effective Exercises For Building Your Legs
Looking for new ways to build bigger, stronger legs? Check out these 5 proven leg exercises plus a unique twist on each to really maximize muscle growth!
21K Reads 3 Comments
5 Muscle Building Meals To Eat Before You Go To Sleep
If you're struggling to pack on mass, try adding these meals just before bed. These 5 meals are full of protein and healthy fats to fuel muscle growth while you sleep.
453K Reads 18 Comments
Make Your Own Homemade Pre-Workout Supplement
It's time to get creative in the kitchen! Learn how you can save money by creating your own custom pre-workout with these two easy recipes.
136.8K Reads 41 Comments
7 Ways To Add Protein To Any Meal
Tired of the same old high-protein bodybuilding foods? Check out these 7 easy ways to add protein to any meal or snack - no dry chicken breast needed!
36.2K Reads 3 Comments
Creatine Revisited: New Findings on the World's Most Popular Supplement
Creatine has been touted as one of the most essential muscle-building supplements ever, but what does the newest research have to say about it?
15.7K Reads 16 Comments
5 Most Effective Exercises For Building Your Triceps
Take your triceps to the next level with these 5 triceps exercises that come with unique twists for maximum growth. Plus, there's a triceps routine you can try right away!
67.4K Reads 8 Comments
Jai Courtney Workout: How Jai Got Swole for Terminator: Genisys
Are you ripped enough to fight for humanity? Follow this 6 week program based on Jai Courtney's training principles to get shredded like Kyle Reese!
118.5K Reads 7 Comments
10 Awesome Bodybuilding Books You Should Read
It's time to hit the books and make some knowledge gains! This guide to the 10 best bodybuilding books will tell you which books are worth reading.
164.3K Reads 11 Comments
Does Testosterone Build Muscle?
There's a lot of science (and bro-science) out there about testosterone. Brad Borland gets down to basics to explore whether or not your body needs testosterone to build muscle.
48.7K Reads 27 Comments
barbell wrist curls to build forearm muscle size
Are your forearms feeling (and looking) neglected? Learn how to perform these three exercises that will give you massive, powerful forearms.
30.4K Reads 6 Comments
Shoulder Exercise Finishers To Build Bigger Shoulders
Not seeing the shoulder gains you're after? Try these 5 shoulder workout finishers that are designed to be brutal, but effective for building massive boulders!
76.3K Reads 5 Comments
athletic man doing pull ups outside
Don't let a lack of gear keep you from growing a wide, thick back. Check out the top 5 back exercises without equipment and learn how to perform them!
20.4K Reads 1 Comment
Muscle & Strength's 30 Day Workout Plan For Women
Looking for the best place to start working towards a leaner, solid, and stronger body? This thorough workout routine is specifically designed to get you there!
503.3K Reads 63 Comments
Navy Seal Workout Routine For Speed, Strength & Endurance
Do you have what it takes to tackle this introductory Navy SEAL training plan? You'll build functional strength, speed, and endurance with this 6-week workout routine.
945.3K Reads 100 Comments
Advanced Back Training: 5 Brutal Back Workout Finishers
Take your back training to the next level by adding a couple these 5 brutal finishing exercises to the end of your workout!
62.3K Reads 2 Comments
Man doing pushups with dumbbells at home
Don't let the lack of weights hinder your gains! Here's a list of the absolute best bodyweight exercises that pack on the muscle without the use of dumbbells, barbells, or machines.
45.5K Reads 11 Comments
8 Week Muscle Building Bodyweight Workout
Build muscle without a gym! This 8-week bodyweight workout routine will help you progress from basic to advanced bodyweight exercises.
274.5K Reads 28 Comments
5 Most Effective Exercises For Building Your Biceps
Blast your biceps with these 5 killer moves that put a twist on classic bicep exercises, making them twice as effective!
120.8K Reads 11 Comments
Man and women doing Tabata push up workout
You can burn fat and get ripped in just 8 minutes with this high intensity Tabata circuit that combines push-ups and squats.
110.7K Reads 21 Comments
7 Diet Mistakes To Avoid At All Costs
Optimize your fat loss and muscle growth by avoiding these 7 crucial diet mistakes that are often to blame for slowing your gym progress down.
28.9K Reads 20 Comments
Quick Easy High Protein Breakfast Foods
Quit overthinking your muscle building breakfast and try these 5 easy recipes that were designed to deliver a whopping dose of protein while still pleasing your taste buds.
625.6K Reads 21 Comments
5 Most Effective Exercises For Building Massive Shoulders
Looking to effectively build some impressive boulder shoulders? Pack on some serious muscle by adding a twist to these traditional shoulder exercises!
118.8K Reads 4 Comments
Man Chest Workout Abs
Not seeing the chest gains you're after? Try these 5 chest workout finishers that are designed to be brutal, but effective for building rock-solid pecs!
183.4K Reads 14 Comments
11 Ways To Pack Some Muscle On Your Legs Before Summer
Turn the toothpicks into tree trunks! Balance out your physique and pack on some leg muscle and proudly strut those legs around the beach this summer.
28.5K Reads 5 Comments
Complete Guide To Growing Boulder Shoulders
Learn how to hit all shoulder muscle groups correctly for optimal size gains! Includes a complete shoulder workout plan.
65.7K Reads 10 Comments
9 Reasons Why You Can't Build Big Shoulders
Give your shoulders the boulder treatment by correcting these 9 common mistakes that keep a lot of builders from gaining bigger shoulders.
268.6K Reads 21 Comments
Fat Blasting Finishers: Add These to the End of Your Workout
Get one step closer to your ideal physique with these fat-blasters designed to be added onto your existing routine to help maximize fat-burning!
19.8K Reads 0 Comments
Are You Guilty Of These 7 Muscle-Building Diet Mistakes?
Everyone has made these dieting mistakes at least once. Catch them before they keep you from maximizing your muscle and strength gains!
40.2K Reads 9 Comments
5 Most Effective Exercises To Build Back Muscle
Maximize your back muscle by giving traditional exercises a twist that takes full advantage of their motions, making them twice as effective.
46.4K Reads 6 Comments
8 Easy and Convenient Pre-Workout Meals/Snacks
Here are 8 easy and convenient pre-workout meals that are designed to curb hunger while providing complete protein, complex carbs, and healthy fats.
71.3K Reads 2 Comments
Fit woman doing push up workout on kettlebells
Not only does this bodyweight routine enable you to gain muscle and lose fat, but also helps strengthen your core, improve your range of motion, and make your entire body stronger.
819.1K Reads 71 Comments
5 Most Effective Exercises To Build Chest Muscle
Maximize your chest muscle by giving traditional exercises a twist that takes full advantage of their motions, making them twice as effective.
172.6K Reads 23 Comments
10 Exotic Animal Protein Sources You Need to Try
Sick of eating dry chicken breast as your main protein source? Venture out of your comfort zone and try some of these exotic protein sources!
25.6K Reads 4 Comments
Unconventional Arm Workout To Spark New Muscle Growth
If you're not seeing steady arm gains, its time to break away from traditional arm exercises and spark new muscle with unconventional training.
49.9K Reads 6 Comments
5 Crazy But Effective Leg Building Exercises
Get creative with the most dreaded day of the workout week with these 5 insane-yet-effective moves that will build leg-muscle mass in no time.
26.3K Reads 1 Comment
Shredded! A Complete Guide To Getting to 10% Body Fat
Learn how having an effective diet, training, and recovery plan are key components to getting amazing body transformation results.
1.1M Reads 140 Comments
How To Structure A High-Frequency Workout Plan
Learn to structure a high-frequency training program that helps build muscle faster by ditching traditional training, but still using the same basic principles.
154.8K Reads 29 Comments
Progression 101: 8 Ways To Keep Making Consistent Gains
Give the body a good reason to keep growing with various progression methods that will help keep you from hitting a plateau at the gym.
58.9K Reads 10 Comments
19 Simple Tips To Help You Get From Scrawny To Brawny
Having trouble packing on muscle mass? These 19 simple tips will help you skip the complication and get you back on track to building a better body.
57.5K Reads 8 Comments

Pages

18 Comments
Randy McMinn
Posted on: Sun, 05/17/2020 - 22:32

Hi Brad am 63 what to lose my belly fat 32.2bmi and build muscle been out out out of bodybuilding since the 90s so rite now doing walking can u help me out pls RandyMac

Jose
Posted on: Wed, 08/28/2019 - 14:48

Hi Brad, i just read your autobiography and i hace yo say i found it really inspiring. Specially since i think i share with you several life aspects. I'm an Officer of the Peruvian Navy and have been recenthly diagnosed with Hodking Lymphoma as well. I'm about to start treatment, and i hope everythings goes as well as in your case. I'm glad to hear you grew back almost allí of your hair! Means mine has an opportunity too!

Antonio
Posted on: Tue, 09/04/2018 - 19:16

Hi!!Mr Brad ....how can i do with my diet if i start at 6am at my job and i workout a 430pm,and you program is only 3 meals and 2 shakes ...the program is carb cycling thanks!!!

Joe Johnson
Posted on: Thu, 10/20/2016 - 10:19

I have been on a extended leave for 7 1/2 years.
during this time, by the grace of God, I have transformed my body. I feel better than I ever remember and very thankful for it. I am new to the internet and Brad is very inspiring. i am looking forward to my new exercise regimen with help from all! Full range of motion has always been paramount in my routine. Some guys tell me different, but it is good to hear that ROM is the right and only way. Thank you.

Brad
Posted on: Wed, 01/22/2014 - 15:40

Hello all,

I noticed a lot of comments here. Please feel free to have a visit at my site (listed above in the author's info). I can answer more of your questions there.

Thanks!
Brad

jesus arroyo
Posted on: Fri, 12/13/2013 - 09:51

my only question is, why are there so many dislikes on all those comments? a lot of your advice are pretty accurate and out of the book. people either haven't gone to school to see the information themselves or are stuck on preconceived notions of information and won't bother on researching with an open mind.

“The illiterate of the twenty-first century will not be those who cannot read and write, but those who cannot learn, unlearn and relearn.” Alvin Toffler

jason.kolbo
Posted on: Tue, 11/19/2013 - 15:20

hi thanks for writing this i have trouble with them think i doing good then stop moving forward but think if i try this it might help

M.Ball
Posted on: Sat, 11/16/2013 - 19:15

What it do how do I build like you and how ling do you think it will take

Jim
Posted on: Tue, 11/12/2013 - 12:27

Hello i know you make many workouts aiming to produce a similar physique(as much as possible) to those of heroes from movies like wolverine,Bane,etc etc,Could it be possible to make a workout resulting is a physique similar of Henry Cavill in Superman:Man of Steel.Thanks in regard.

Julian Jäger
Posted on: Fri, 11/08/2013 - 17:47

Great natural physique!!! Keep going and thanks for the interesting articles. Some contain precious pieces of information even for me. I am going to compete next year too. Completely natural. Age 19. Looking forward to get to your level.

Matt Carroll
Posted on: Mon, 08/05/2013 - 12:29

Hi brad, I'm in about week 3 of your bane workout and loving it. Thanks a lot for making it. Now I'm currently an active duty Marine who is just trying to bulk up a bit while still keeping decent cardio. I recently got enrolled in a crossfit type class early in the morning and have been doing your workout in the afternoons. Will this hurt my gains or is it overkill? Thank you

Brennan w
Posted on: Tue, 05/28/2013 - 15:50

I'm 17 and have been reading alot of your stuff. I'm in decent shape for my age and weigh like 155. I was wondering if you have a workout schedule/diet for my age to bulk up alot this summer. Thanks

Tim W
Posted on: Thu, 04/11/2013 - 06:59

Hi Brad,

I'm in the first week of the "Superhero" workout and am struggling to work out what the measurements are for the diet, specifically the "cup" measurement. I assume that we're talking uncooked volume of food, but is there a grams/ounces measurement as cooking a cup of rice seems to leave me enough to lay house foundations with! The measurements I'm after conversions for are the oatmeal, greek yoghurt and rice portions. The workout kicks ass though!

Nick Whitlam
Posted on: Tue, 04/09/2013 - 09:06

Hi Brad,
I cant decide which program I should start? i've looked at the Baine and 300 programs and some of the shred fat programs on this site. I'm 32, 6'6 and weigh approx 97Kg (214Ib). In the past having used gyms for years now I've had well built defined arms, shoulders and a flatish stomach but no six pack. But recently this has all gone. I'm wanting to build alot of mass and definination on my arms, chest and shoulders (Baine program) but strip the fat away and get rid of the 'love handles' and belly but do this without loosing muscle (300 program). Can I do both at the same time or should I build Muscle with one program then strip fat with another or vis versa? Due to my work I travel a lot so the times I can get to the gym vary week to week. Some times its Monday, Tuesday and saturday but the next it might be everyday of the week. Also a lot of the time I can only get a session in during my lunch hour at work so this limits the amout of stuff I can do. Any advise or guidence? Cheers Nick

Austin
Posted on: Sat, 12/08/2012 - 21:36

Hi Brad,
Im a 17 year old who has been made fun of all my life. I am a big guy and as much as i hate to say it i have my chest problem (man boobs), which i want to lose bad. I want to start the "Insane Bane Workout" but i was told that the bench press would make it worse, and the eating, i would figure would make it worse. Can you please help me with this problem im having im determind to lose wait and my goal is to get stronger and bigger withe "the Insane Bane Workout" thanks, Austin

Trevor
Posted on: Tue, 09/04/2012 - 23:22

Hi Brad,

I'm wondering what particular muscle groups you would recommend to workout on which days? I typically like to work out 5 days a week, Monday through Friday. What split do you recommend?

Thanks!

Kris Wilkes
Posted on: Mon, 04/30/2012 - 15:08

Hi Brad! Congrats on all your life successes and thanks for all the great articles! I am a 56 year old female masters figure competitor, natural. I am training for masters nationals in late July. That show is not drug tested and many of the competitors have rock hard glutes, so so hard for a natural female. Any exercises you have found that are especially effective for glutes? I train really hard, but that part just lags. Ugh! Thanks again!!!

Brad Borland
Posted on: Thu, 05/10/2012 - 10:57

Hi Kris,

The one move that is hands down the greatest glute remedy is the walking lunge. Go for length with light weight. Also, be sure to do plenty of glute and hip stretching as it has the potential to tighten the hip area up a bit which could hinder other lifts. So stretch thoroughly.