and the 5 Rules of Progressive Overload

The Secret to Forever Progress

We all want to get better. It’s why we train. Progress is one of our most powerful motivators. It’s engrained in our cultural fiber. We are a country of improvers: Columbus wanted a better route to the East Indies. Boom. America.    Jefferson wanted a better relationship between taxation and representation. Boom. Independence. Arnold wanted better front delt development. Boom. The Arnold Press. We get better. It’s what we do. Turning this lens towards our health and […]


Has the benchmark for physical perfection quite literally become impossible?

Perfectionism: When Beautiful Isn’t Beautiful Enough

A new study from The Bandana Training Journal of Derision and Bro-Science confirming that 107% of Americans will resolve to lose at least 5 lbs this New Years. That, my friends, is a staggering statistic. I’m not a mathematician, obviously, but I’m pretty sure that’s more than all of America. Holy lypolysis Batman. Nobody is satisfied with their body anymore. Literally. Nobody. Okay, that’s not true. I’m sure there are some people who are completely, […]


Every legend has a beginning...

You’ll Never Look at a Marathon the Same

It’s marathon season. If you’ve ever run a marathon, if you’ve ever thought about running a marathon, or if you know someone who might think about running a marathon, this is required viewing. Be a part of the legend: What motivates you to run? 100 comments & I’m giving away a #BadassBandana and this ===> Comment with the hashtag #BandanaArmy for a chance to win. Get in there, slugger. Just do it.

Brazil Soccer WCup US

Train like the pros

Movement prep like a BOSS

How we prepare for a workout is vital. It’s the pre-battle ceremony…the ritual of warm-up….the commencement of ass-kick. Excellent exercise prep gives our body AND mind the opportunity to fully embrace the shit-storm that is about to commence. It also maximizes our results. Our warm-up is as much a part of our development as our training block. It will help improve our tissue quality, mobility, posture, strength, AND durability. That’s a lot of winning in […]

Day 0 cover

3 Guys. 3 VERY different fitness + nutrition methodologies. 8 weeks. The results will BLOW YOUR MIND.

Three guys come to me (all VERY awesome dudes.) They want to have a shred-off. Rob. We’re all fat. Nothing has been working. We need some serious motivation. So we’ve decided to bet $500 each…whoever can get in the best shape in the next 8 weeks gets the entire pot. “Sounds lovely,” I say. We talk about a plan… Danny wants to train and do nutrition coaching with me. Smart guy, this Danny. Greg wants […]


Biceps [bahy-seps] n. - "bi" meaning two, "ceps" meaning awesome.

Want Big Biceps?

Let’s talk about turning water pistols into bazookas: 1) Anatomy & muscle fiber makeup of the biceps…what do we know? 2) Where does the word “biceps” come from? 3) How do we train the different aspects? D) What do different grips and grip-widths offer us? 5) What’s the most sure fire way to get ridiculous arms? All good questions. Let’s get ’em answered:  

CrossFit 2

This one time I wrote an article about CrossFit and they lost. their. shit.

Why CrossFit is Awesome and Also Kinda Sucks Balls

CrossFit is all about constantly varied “functional” movement performed at high intensity. Their definition of fitness is: “increased work capacity across broad time and modal domains” ( To translate that into how people normally talk, that means the ability to do a butt-ton of work for various amounts of time in various amounts of ways. Whoever can do the most work wins at being the fittest. Here’s a weight.Here’s a rope.Here’s a box.Lift.Climb.Jump. Who can do […]

redefine relationship

"Take my ice cream, I take your life."

Eat like you give a fuck: the first 4 steps to a better diet

“Eat breakfast.”          “Don’t eat breakfast.” “Eat 5-7 times a day.”          “Don’t eat for 16 hours.” “Eat like a bird.”          “Eat like a caveman.” “Eat like a grown-ass man.” The nutrition world is a vast and confusing landscape of strong opinions, billion dollar companies, individual tastes, facts, figures, calorie-labels, and piles and piles of horse shitted mis-information. That’s right. Horse shitted. Information that has […]


A real person. With a real job. Living a real life. Dramatically transformed.

The Most Ridiculous (Legit) 8 Week Body Transformation You’ve Ever Seen

HOW MUCH CAN A BODY CHANGE IN EIGHT WEEKS? Seems like a good question to ask. But none of this go-away-to-a-fat-camp B.S. A real person. With a real job. Living a real life. If they do EVERYTHING RIGHT, with 100% compliance – perfect training, perfect nutrition, and perfect supplementation – how much can their body realistically change in 8 weeks? Bandana Training + Men’s Fitness wanted to know… And so begins… Meet Shaun Myers Digital […]