Randy Herring


Randy started lifting weights because he wanted to be stronger, have more confidence and have a better physique. When Randy was 15 years old and a sophomore in high school, he weighed a mere 115 pounds. In his first year and a half, he gained 40 pounds of solid muscle. His confidence soared. Nearly 40 years later, he celebrates the strength, vigor and health that the aesthetic bodybuilding lifestyle exemplifies!


  • Lacking Results - Learn About The Importance Of Adaptation.

    Adaptation is a process by which the body accustoms itself to physical stress. In this article I will attempt to make the exercise enthusiast aware of the adaptation process and why some people get results while others do not.

  • The Diet Craze

    Muscle is what keeps your metabolism high. It stokes the fire!

  • Proper Nutrition - Fat

    Fat provides energy for aerobic energy metabolism, such as sitting, walking and jogging. The higher your resting metabolism is (through exercise) more fat will be wasting away while sitting and/or sleeping

  • Resolve Yourself Back Into Fitness Without Making Promises!

    Did you gain a few pounds of fat the past two months due to not eating and not eating right? Do not give yourself a resolution to reverse this decadent state by making promises to yourself you know you cannot keep!

  • Pre-Exhaust Training!

    Pre-exhaust, as the name implies, is pre-fatiguing or pre-tiring a certain muscle of a body parts.

  • Supplement Recommendations With A Postscript On Buying.

    This article on supplements does not claim expert knowledge. This article provides recommendations for using particular ergogenic (muscle gain) or thermogenic (energy expenditure) aids to advance one's fitness and goals.

  • The Game Of Work: Keeping Track Of Your Fitness Progress!

    Learn why keeping track of your fitness progress can help you achieve your goals, improve your motivation and much more. Find out how to improve your program by following the game of work!

  • Ab Training Is A Back Flexion Movement!

    Proper ab training becomes much easier and more effective when we keep in mind the main function of the abs.

  • Free-Hand Your Way To Fitness!

    Freehand exercises have a tonic effect on the muscles and internal organs. They tone up the circulatory system and are beneficial in safeguarding the general health of the body. Advanced freehand exercises shape and muscularize the body.

  • How To Bench Press 400 In 12 Months!

    Below is a suggested cycle routine to bench press over 400 pounds in 12 months - without the use of drugs. A prerequisite to using this routine is a bench press of at least 285 pounds for 3 repetitions or over 300 pounds for a single RM...

  • Randy's Advanced 6-day Routine!

    If you are an advanced trainee, want to lose fat or get into contest shape quickly and wish to gain more muscle due to a greater blood flow to the working muscles. Read on!

  • Reading Nutritional Labels

    If you live in the States or other countries that have nutritional labels, I suggest you try to understand what those labels mean.

  • Boost Strength In The Bench Press, Deadlift And Squat!

    Suppose you wish to excel in a specific exercise or increase your strength, like in the bench press.

  • Importance Of Adaptation, Part 3 - Volume Vs. Intensity: A Supplement To 'Adaptation'!

    'Supplement to Adaptation' will help you decide the best training for you by comparing training volume and intensity. Anyone can establish an effective program and the following factors will do just that. Learn more.

  • Mindful Athleticism!

    It wasn't until I was on vacation in Flint, Michigan with the completion of Heller's The Importance of Nietzsche and Mill's On Liberty in July 2002 that I decided an essay like this was long overdue.

  • Q & A With Randy Herring - Injuries & Recuperation.

    Find out about how to avoid CTS, what teh R.I.C.E. method is, how to take care of joint problems and why recovery is so important in a training program!

  • Q & A With Randy Herring - Training.

    Find out what rep range is best for increasing muscle mass, how to increase your bench, how to get bigger biceps and much more...

  • Cardio In The Mourning!

    I am a firm believer in doing and accomplishing more work in less time while exercising whether gaining muscle, losing fat or both. It is no doubt, then, I opt to fuel up before exercising.

  • Stick To Compliance And The Basics!

    The first rule of health and fitness is that you must adhere to what I call a 'psyche-ology' of fitness, that is, a stimulation of your inner psyche to possess the proper attitude or frame of mind to initiate… the habit of accommodation!

  • Personal Trainers Teaching Success!

    Although it is not my intention to discuss the difference between work, movement and exercise in this article people tend to confuse the first two as engaging in fitness.

  • 'Tarrying With The Negative': The Logic And Nature Of Bodybuilding For Fitness.

    I propose to render a different way of thinking about doing bodybuilding fitness. Tarrying with the negative of natural gravity and one's own body weight is positive in bodybuilding for fitness. Get the logic of it right here.

  • Randy's Quick-Start 7-Day Training Routine.

    Just getting back to the gym after a lengthy lay-off? Or maybe your metabolism slowed down. Try my 'quick-start' 7-day training routine to 'jump-start' your metabolism for getting back to your own routine.

  • Importance Of Adaptation, Part II - The Mind: Grow By Repetition!

    In this second part I will talk about how important it is to do the same workout so the mind adapts and grows with each same workout ... Here's great insight making more demand on your mind while training. Learn more.

  • Goals & Reality...

    Most people's goals are lofty in every aspect of life yet the price they are willing to pay does not match their aspirations. How they want to look is no exception. This problem is two-fold. Learn why ...

  • How To Squat!

    I began doing squats when I was 15 years old. And two decades later I feel I have found the right 'groove' for my body when performing the squat! So don't feel bad if you haven't gotten the squat down.

  • The Ultimate Beginner 3-Day Full-Body Routine!

  • Diet By The Numbers!

    What motivates you determines your consistency and desired results.

  • Energy In Bodybuilding: Stimulating Muscle To Get Fit!

    With bodybuilding or bodysculpting for fitness we call upon our minds to move our muscles in order to produce energy. I will be talking about the requirements of stimulating muscle to get more energy. Read on for more.

  • Formulas For Effecting Body Composition Change!

    A safe and effective lean body mass gain should be no more than 2 pounds per month. Fat loss should be no more than 4 pounds per month. Any more would constitute lean mass (muscle) loss. Learn why!

  • Gym Etiquette: Are You The Gym Jerk?

    Are you the gym jerk? Or the bodybuilding brother? Read about gym etiquette here and find out which role you play!

  • Reverse Pyramid Training!

    Recuperation is your body's ability to recover after exercise. The quicker recovery the quicker strength and mass gains will come.

  • 1 Set For Strength Gains?

    Learn how your can get your greatest gains from doing 1 set instead of doing two or more!

  • How To Bench Press 300 Pounds In 12 Weeks

    Below is my reverse pyramid routine I used to boost both my flat and incline bench presses during a 12-week period.

  • Proper Nutrition - Carbohydrates

    Carbohydrates are your energy food and your source to recuperation. They are your primary source of energy or fuel at 1,600 calories per pound. Carbohydrates yield 4 calories per gram. Carbs come in two forms: simple and complex.

  • Randy's Top Ten Training Tips!

    Check out these awesome 10 training tips to help you achieve your goals. From goal setting to cycling your training, learn it all!

  • The High Cost Of Inactivity!

    Statistics show that it costs much less to stay fit than it does to heal health ailments or complications brought on by not living a healthy lifestyle.

  • Proper Nutrition.

    Outside the gym is when nutrition plays a big role in changing body composition. Learn the importance of pre and post workout meals to maximize muscle gain! Check it out here...

  • Reverse Pyramid Training & The Fifteen Rules!

    Learn the purpose and advantages of training with the Reverse Pyramid Method and fifteen rules that will lead you to success!

  • Personal Trainers Teaching Failure!

    Here is my experience with personal trainers. All trainers should learn from this article!

  • Recuperation & Muscular Growth!

  • Randy's Advanced Muscle-Building & Fat Loss Training Regimen.

    I am following an Intermediate 4-day Split modified for Advanced Training so I can train body parts more frequently to cycle my weight and rep scheme and also to vary the exercises and technique.

  • Pilonidal Cysts: What You Should Know!

    A pilonidal cyst is a sac under the skin at the base of the spine located in the opening between the buttocks muscles. Learn what it is and how to treat it!

  • Too Much Protein?

    They are not athletic specialists or sports nutritionalists just the same that dieticians or licensed nutritionalists are not.

  • Full-Body & Split Workouts For Beginner, Intermediate & Advanced!

    Get three intense workouts right here! Workouts range from beginner up to Advanced; full body and split training also used. Try them and see how they work.

  • Q & A With Randy Herring!

    Check back often for updates to my frequenly asked questions from the viewers of Bodybuilding.com. This week I focus of nutrition questions. Learn the importance of eating right, eating frequency, and what ketones are!

  • The Ultimate Aerobic Activity!

    I want to share with you the ultimate aerobic activity that most anyone can do. It only requires one to MOVE to get fit in the shortest amount of time and a little ingenuity to keep it interesting. Race-walking!

  • Fasting - The Juice Way

    I first read about a juice fasting diet in a fall issue of Muscle & Fitness magazine in 1981. It was the only true fast that made sense to me, so I tried it.

  • Rating Diet Programs

    Some programs, I must confess, are suitable for some people whereas other programs are not. At the end of this article I provide my own preferred choice!

  • Motivational Tools For More Productive Workouts.

    What motivates you? Maybe it's a particular figure or physique you want. Maybe you want to get that first date and want to improve your appearance (this is what got me involved in bodybuilding). Maybe you want to be stronger and healthier.

  • The Deadlift: King Of Exercises!

    Get details about the Sumo and Romanian deadlift and see why form is so important! The deadlift is king, but its variations are princely!

  • Acquiring Wealth Through Fitness.

    It is not how much you have that adds value to your life, but how well you live which adds value to living. Prior to an aesthetically fit body one's mind must be aesthetically fit. See if you agree.

  • Randy Herring - Gaining Weight With A 'Fast' Metabolism!

    When I first began training, I was 15 years old and weighed a mere 115 pounds. I trained every day, three times a day in the garage with a barbell and dumbbell set doing basic exercises and with no nutritional guidance.

  • Your Personal Preferences Hurt Your Fitness Success!

    While most individuals know exercise is important, many people still don't engage in physical activity on a regular basis.

  • Q & A With Randy Herring - Training Tips & Traveling Nutrition.

    This in-depth Q & A session will answer some readers questions regarding spot reduction, training tips, how to eat healthy while traveling, and much more.

  • Preventing And Healing Injuries!

    I wrote this article to respond how injuries can be prevented and what to do should an injury or suspected injury occurs.