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Author: Dr. Jason Cholewa, PhD, CSCS

Dr. Cholewa is an Associate Professor at the University of Lynchburg and the founder of Big Red Physical Performance, an online coaching service for physique and strength athletes. Interested in high-quality, 1-on-1 coaching? Email [email protected].

10 Best Bodybuilding & Hypertrophy Programs to Build Muscle in 2022 [In-Depth Review]
The best training programs to build muscle fast

Updated April 13, 2022April 25, 2022 by Dr. Jason Cholewa, PhD, CSCS

If you want to build muscle efficiently, you need a good hypertrophy training program. But every program has pros and cons, and the best muscle-building program for an elite bodybuilder may not be the best for you. So how do you choose? Why this review is different You can search online for reviews of the…

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5 Best Bodybuilding Apps for Hypertrophy in 2021 [In-Depth Review & Comparison]

5 Best Bodybuilding Apps for Hypertrophy in 2021 [In-Depth Review & Comparison]

Updated July 10, 2021July 10, 2021 by Dr. Jason Cholewa, PhD, CSCS

As a trainer of physique athletes with a PhD in exercise physiology, you may think I’m in a good position to help you choose the best bodybuilding app. After all, I’m a former competitive natural bodybuilder myself. I know a lot about bodybuilding, periodization, and hypertrophy science. I have also been training clients for 14…

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workout guide for overweight and unfit beginners

Overweight and Unfit Workout Guide: Tips, Exercises & Simple Plans for Beginners

Updated December 10, 2020December 11, 2020 by Dr. Jason Cholewa, PhD, CSCS

Working out is hard, especially when you’re overweight and unfit. Even simple things like walking up stairs can be tough. Running? Forget it. The gym? It’s intimidating. Maybe you tried working out before and thought “Man, I can’t do this.” The discomfort and pain can be really tough. But there’s a way. In this guide,…

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How to Gain Muscle & Lose Fat: A 4-step Process (Sample Meals Included)

How to Gain Muscle & Lose Fat: A 4-Step Process (With Meal Plan)

Updated December 10, 2020December 10, 2020 by Dr. Jason Cholewa, PhD, CSCS

Have you heard it’s impossible to lose fat while gaining muscle? An impressive number of studies demonstrate this to be false (see Benito et al. 2020 for a review and meta-analysis of 111 studies). I’ve seen it firsthand. In my own study, 20 women gained 3.31 lbs of lean mass while losing 1.5% body fat…

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Muscle Hypertrophy Workout for Beginners: Definitive Guide

Updated December 8, 2020December 12, 2020 by Dr. Jason Cholewa, PhD, CSCS

So you want to work out for hypertrophy, but you’re not sure where to begin. Should you ask your buff friend? Trust bodybuilding magazines? Check out YouTube and Instagram? Everyone seems to have their secret sauce, and it gets confusing fast. In this definitive guide, you’ll see exactly what to focus on based on my…

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10 Tips to Improve Your Workout Performance

10 Proven Tips to Improve Your Workout Performance

Updated November 23, 2020December 2, 2020 by Dr. Jason Cholewa, PhD, CSCS

“Will I ever recover enough to deadlift again?” When I injured my lumbar spine, anxiety plagued my workouts for months. But I finally managed to overcome my performance anxiety and even improve my workout performance. I’ll show you how in this article, with tactics sport psychologists and world-class trainers use to make pro athletes win….

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