Layne Norton, PhD


  • Scientist, pro natural bodybuilder, raw elite powerlifter, physique coach
  • BS in Biochemistry
  • PhD in Nutritional Sciences
  • Current IPF and USAPL world and national record-holder in squat: 668 lb. At 93 kg
  • USAPL national record-holder in deadlift: 711 lb. At 93 kg
  • Carbon supplement line & Biolayne LLC Founder


Learn all about the required poses before you take the stage! View Guide View Series!

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  • 5 New Year's Resolutions You Can Actually Keep In 2017

    If you've already broken(or have yet to make) your resolutions for the new year that's underway, competitive bodybuilder and coach Layne Norton, PhD, has some new ones you'll be able to keep.

  • Layne Norton's Hard Truths Of Training And Nutrition

    Want to know how to tackle the holidays? How about the best way to use blood flow restriction training or nutrient timing? Get the straight dope here from muscle-building scientist Layne Norton!

  • Why Your Diet Isn't Living Up To The Hype

    Fad diets might help you lose weight, but they won't help you keep it off. Diet smart by avoiding these 5 weight-loss saboteurs.

  • How To Get The Most Out Of PH3

    Layne Norton's PH3 training program has helped many lifters become stronger than they ever could have imagined. Layne Norton himself is here to answer some of your most common questions about PH3.

  • 5 Ways Your Diet Is Doomed To Fail

    People toss the term "metabolic adaptation" around a lot, but do you know what it really means? Learn how to adopt a better approach to restrictive dieting

  • Carbs At Night: Fat Loss Killer Or Imaginary Boogeyman?

    Most fitness enthusiasts learn early on to treat late-night carbohydrates like a nightmare waiting to happen. But what does science 'real science' have to say? The answer may surprise you.

  • Layne Norton's Guide To Failure Training

    Training to muscular failure is an important tool, but one that must be done right. Here's how to make it work!

  • How To Eat For Maximum Muscle Growth At Any Age!

    As you age, your body's protein, carb, and fat needs change, making it harder to hold on to muscle. Here's how to build a diet to sustain you for a lifetime!

  • The Facts About Intermittent Fasting, Fat Loss, And Muscle Growth

    Proponents of intermittent fasting make a compelling case for their approach. But is it best for your goals? Here's the scientific breakdown, along with a middle-ground approach for maximum muscle growth!

  • The Science Of Sugar And Fat Loss

    Sugar's effects on weight management and your health aren't as cut and dried as you might think. Here's what the research really has to say!

  • Why Long Workouts Won't Cost You Gains

    You may have heard about the perils of stretching your workouts beyond the one-hour mark for fear of becoming "catabolic." Here's why you shouldn't let this old bodybuilding legend guide you!

  • Top 5 Bodybuilding Supplements You're Not Taking Yet

    The next wave of bodybuilding supplements may help you adapt to stressors, recover more quickly, burn fat without stimulants, and much more. Here are 5 you need to know!

  • How To Effectively Set Goals For Lifelong Gains!

    Your tightly held ambitions deserve better than the normal half-assed approach. Learn how natural bodybuilder and powerlifter Layne Norton has crushed one goal after another!

  • PH3: Layne Norton's Power And Hypertrophy Trainer, Program Overview

    The big three lifts are your keys to a new world of strength and size. Here's what you need to do—and not do—to get the most out of Layne Norton's groundbreaking PH3 program!

  • How To Test Your One-Rep Max

    If you want to improve, you need to know where you stand right now. Here are two Layne Norton-approved methods of testing your one-rep max!

  • PH3: Layne Norton's Power And Hypertrophy Trainer, Taper Week

    Tapering is a crucial component to a strength-focused program, but it's one that far too many lifters overlook. Here's how to dial back your workload just enough to get ready to crush a new PR!

  • PH3: Layne Norton's Power And Hypertrophy Trainer, Nutrition & Supplementation Overview

    Layne Norton's no-nonsense approach to nutrition is the perfect complement to PH3's classic lifts and airtight programming. Here's everything you need to dial in your calories and macros for performance and growth!

  • Vorteile Von Fischöl: Angel Dir Die Besten Informationen Aus Unserer Fachkundigen Anleitung

    Es gibt eine riesige Informationsflut über Fischöl-Nahrungserg - nzungsmittel - genug für dich, den Sprung zu wagen? Absolut. Hier erfährst, was es mit dem Fischöl auf sich hat!

  • Layne Norton Peak Week: Competition Stack

    Gain the winner's edge with these supplement solutions, recommended by Layne Norton, Ph.D.

  • PH3: Layne Norton's Power And Hypertrophy Trainer

    Dr. Layne Norton's PH3 program will take strong lifters and make them even stronger. This program isn't for everyone, but those who are up to the challenge will grow like never before.


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  • Layne Norton Peak Week: Posing

    Posing is an art form and a science rolled into one. I provide details on how to hit every pose to full effect, showcasing your physique in the best possible way.

  • Layne Norton Peak Week: Training & Cardio

    Training and cardio have brought your physique this far, but if you don't manage your workouts well during peak week, it could all be for naught.

  • How To Deadlift: Layne Norton's Complete Guide

    Don't be that guy who butchers the deadlift while everyone else in the gym watches in horror. Pull more weight using better form with record-setting powerlifter and natural bodybuilder Layne Norton!

  • Layne Norton Peak Week: Stage Presence

    Stage presence is a hard-to-define quality that separates the winners from the losers. You might think you naturally either have stage presence or don't, but you can actually learn it.

  • The Smart Way To Build A Fat-Loss Diet

    Smart fat loss isn't about seeing what you can survive. Crash dieting is a recipe for burnout, metabolic adaptation, and even fat gain. Layne Norton and Sohee Lee have a better way to earn results that last!

  • How To Bench Press: Layne Norton's Complete Guide

    Dr. Layne Norton is a smart guy, but he's also strong as hell! Follow his coaching tips and cues to bench press like a total beast.

  • How Your Fat-Loss Diet Could Be Making You Fat

    What happens in your body when you cut calories and boost your training? You may think you know, but the truth might surprise you! Dr. Layne Norton is here to pull back the curtain on the real cause of yo-yo dieting.

  • Look Strong, Lift Strong: Layne Norton's Legs And Arms Blast

    Pop quiz: Size or strength? For raw elite powerlifter and natural bodybuilder Layne Norton, the answer is both. Try this innovative workout to build oak-strong legs and massive arms!

  • Make The Scientific Method Work For You!

    Random training techniques produce random results. Get systematic and learn how to apply the scientific method to your own training, nutrition, and supplementation practices!

  • Arnold Sports Weekend: Arnold Classic Report

    A classic wins the Classic! Dexter Jackson caps his amazing, age-defying run to win his record fifth Arnold.

  • How To Squat: Layne Norton's Squat Tutorial

    Dr. Layne Norton has spent years refining his squat technique. Follow his coaching tips and cues, learn how to squat, and you someday could be the proud owner of monster legs!

  • 2014 Olympia Weekend: Mr. Olympia Final Results

    At the beginning of the evening, only 13 men had ever won the elusive Sandow. At the end of the night, it was still only 13. Phil Heath did it again!

  • 2014 Olympia Weekend: 212 Showdown Final Results

    There was never a doubt. On a historic night, Flex Lewis blew away the competition to win his third consecutive 212 showdown!

  • 2014 Olympia Weekend: 212 Class Prejudging Report

    Flex Lewis continued to set the bar in 212 prejudging. What happened in the other positions and callouts is the story of the day!

  • 2014 Olympia: Mr. Olympia Prejudging Report

    Tonight, the 50th Mr. Olympia kicked off with controversy and stiff competition. Stay tuned to see how it all pans out!

  • BCAAs: The Many Benefits Of Branched-Chain Amino Acid Supplements

    Dieting down will get you shredded, but it might also shave some size from your biceps. BCAAs can help protect your muscles against the catabolic effects of dieting!

  • Layne Norton's Peak Week - Download Your Free Posing Guide

    Thanks for signing up for your free Peak Week posing guide, which will help you master your mandatory poses! The PDF is en route to your email inbox.

  • Vantaggi Dell’olio Di Pesce: Fai Pendere La Bilancia A Tuo Favore Con La Nostra Guida Esperta

    C’è un mare di pubblicità e un oceano di informazioni sugli integratori di olio di pesce, ma sarà proprio il caso di provare a pescarne uno? Assolutamente sì.

  • Leucine: Build Muscle With This Anabolic Amino Acid

    Leucine, a branched chain amino acid, is a protein stimulus gunslinger. Find out how it works and pull the trigger to build more muscle!

  • Expert Guide: Our Science-Based Look At Beta-Alanine

    Beta-alanine is a supplement for people looking to improve their workout performance, build endurance and increase their lean body mass.

  • Fish Oil Benefits: Tip The Scales In Your Favor With Our Expert Guide

    There's an ocean of hype and information around fish oil supplementation, but should you take the plunge? Absolutely. Learn why fish oil is off the hook!

  • King Creatine: Your Expert Guide To The Sovereign Muscle-Building Supplement

    Bigger, stronger, better—creatine monohydrate can help you do it all. Learn how this muscle-building king can serve your fitness goals!

  • Les Vertus De L'huile De Poisson : Mettez Toutes Les Chances De Votre Côté Avec Notre Guide Des Experts

    Il existe un océan d'informations sur les compléments alimentaires à base d'huile de poisson, mais ces derniers valent-ils vraiment la peine de se jeter à l'eau ? Assurément.

  • The Case For Casein: Your Expert Guide To The Protein With Staying Power

    Layne Norton pleads the case of casein, an ingredient found in cheese, glue, even plastic. Should it be one of YOUR daily supplements? You be the judge!

  • Beneficios Del Aceite De Pescado: Inclina La Balanza A Tu Favor Con Nuestra Guía Redactada Por Expertos

    Hay muchísima información y propaganda sobre los suplementos de aceite de pescado, pero ¿deberías probarlo tú también? Por supuesto.

  • Layne Norton Peak Week: Water & Sodium

    Water and sodium may be the trickiest elements of all to manage pre-contest. Learn how to manage their delicate balancing act with my series of dos and don'ts.

  • Layne Norton Peak Week: Nutrition

    Learn what to eat and what not to eat -- especially where carbohydrates are concerned -- during this critical week. Of course, protein and fat are covered too.

  • Layne Norton's Peak Week - Everything You Need To Dominate The Competition On Stage!

    This 5 video series will tell you all you need to know about dialing it in during the last week pre-contest. When it comes to competing, you're only as strong as your weakest link.

  • Warren Wills His Way To Victory!

    Branch Warren's combination of size, conditioning, and graininess are too much for the field at the 2011 Arnold Classic.

  • Layne Norton Reloaded... The Comeback: It's Only The Beginning (Part 3)!

    A new beginning: Through pain and atrophy I am now on the long road back to what I love doing... bodybuilding. Here's a look at how recovery has progressed and time with the love of my life.

  • The Latin Assassin Starring Isabel Norton-Lago: Special Re-Release With Bonus Features.

    Check out this brand new series featuring up and coming natural figure competitor Isabel Norton-Lago as she prepares to compete in the upcoming 2009 NANBF Mr./Ms. Natural Illinois with new husband and powerhouse trainer Layne Norton!

  • Layne Norton Reloaded... The Comeback: Recovering From A Torn Pec (Part 2).

    I was in one of the best PhD programs in the country and I was about to get married to my lovely fiance Isabel in May... life was good. No life was great! But on February 25th, 2008... it changed forever. Read on.

  • Layne Norton Reloaded... The Comeback: Recovering From A Torn Pec (Part 1).

    I was in one of the best PhD programs in the country and I was about to get married to my lovely fiance Isabel in May... life was good. No life was great! But on February 25th, 2008... it changed forever. Read on.

  • Teen Bodybuilding Guide: How To Break Into Bodybuilding As A Teenager!

    I was bullied, pushed around, and was the butt of every joke. Bodybuilding changed that. Looking for a way out of the gloom? Find success and strength with this detailed beginner's training guide!

  • Chimaira Drummer Andols Herrick Explains Training & Touring Lifestyle!

    Chimaira drummer Andols Herrick - I thought it would be very cool for our readers to get to know a real life rock star who is also a member of the iron fraternity. See how he trains and more while following a demanding schedule!

  • MMA Champion Chuck Liddell Talks About His Success With The UFC!

    Chuck is coming off a recent UFC win against Wanderlei Silva and takes a few moments to talk about this and other fights. He also shares some pre-fight diet & training tips as he starts getting ready for his next fight! Read on.

  • New England Patriots Quarterback Tom Brady Talks With!

    Tom Brady led his team to an unblemished regular season record of 16-0 among other records! In an exclusive interview Tom sits down to chat with us after Super Bowl XLII.

  • An Interview With 2008 Iron Man Competitor Troy Alves!

    Troy Alves is one of the best IFBB pros that have yet to win a show. I recently got a chance to catch up with him and chat about his training and preparation for the 2008 shows. Read on for this and more.

  • Can Chuck Come Back: An Interview With UFC Champion, Chuck Liddell!

    Check out the interview with UFC fighter Chuck Liddell about his thoughts of his upcoming bout! Chuck & Wanderlei Silva is perhaps the most anticipated fight among the hardcore MMA fans in history. Learn more here ...

  • An Interview With 9-Time UFC Champ Matt Hughes!

    I recently had the pleasure of interviewing 9-time UFC Champ Matt Hughes. Join me as Matt talks about past fights, training, nutrition, off-season and more right here. Check it out!

  • An Interview With Feared NFL Linebacker Bill 'Romo' Romanowski!

    I had a great opportunity to chat with one of the most feared linebackers in NFL history, Bill Romanowski. Here's what he had to say about football, drug testing, training, and more.

  • An Interview With WNBF Pro And Top Money Maker Dave Goodin!

    Dave Goodin is a 3 time WNBF world's winner and the top money winner in natural bodybuilding history. I had a chance to chat with him earlier this year. Learn more about him, his successes, his issues with the WNBF and much more.

  • Representin' The Repetition - The Truth About Rep Schemes!

    All rep schemes have merit and should be utilized to achieve maximal physique development. Let me explain how every rep scheme has merit.

  • Are Carbohydrates Anabolic?

    The main focus of this article will be to determine whether or not carbohydrates can be considered anabolic or not. Read on to get the details.

  • The Rundown On Protein: Your Questions Answered!

    A few questions are routinely asked when it comes to protein supplementation, like what is available, differences, and whether more than one kind should be used. I've answered these questions for you right here! Learn more...

  • Layne Norton's Pursuit To Become A Natural Pro Journal - Part 2!

    Here are the results and commentary for my quest to become a natural pro bodybuilder. I will not spoil the outcome here but let you know it has all been worth it. Read on as I describe my experiences at two pro qualifiers...

  • Layne Norton's Pursuit To Become A Natural Pro Journal.

    I made it my goal to become a professional natural bodybuilder one day. Four and a half years later, I feel I've made the necessary strides... Learn more about me and see how am I preparing for competition.

  • Leucine: The Anabolic Trigger!

    It has been shown that in order for protein balance to become positive post workout, dietary protein, specifically the amino acid leucine, must be consumed.

  • Are High Protein Diets Safe? Dispelling The Myths

    We would like to present to the consumer some widely accepted 'myths' about protein! See some of the seriously flawed accusations against protein below. The facts are presented!

  • Gastrointestinal (GI) Disorders!

    Gas, bloating, abdominal pain, vomiting, diarrhea, and abdominal cramping: These symptoms not only make life very unpleasant, but their causes may mean that the nutrients you intake may not be absorbed properly...

  • A Unique Combination Of Science And Experience Based Pre-Contest Advice

    This article will provide competitors information on diet, training, tanning, posing, and other competition-related topics.

  • Be In The KNOw About NO!

    Products that increase nitric oxide claim to have positive influences on body composition and recovery by increasing blood flow to skeletal muscle. Is that true? Find out here...

  • Contest Update: What Happened At My Last 5 Contests.

    I did a total of five contests in seven weeks and overall I was very happy with my performance. I hit my peak well almost every week...

  • Let The Countdown Begin: 1 Week Out!

    I am now 1 week out from Tampa Bay Classic. Check out the latest changes I made to my diet, sample day, stats and much more...

  • Let The Countdown Begin: 5 Weeks Out!

    I am now 5 weeks out from Tampa Bay Classic. Check out the latest changes I made to my diet, sample day, stats and much more...

  • Let The Countdown Begin: 9 Weeks Out!

    I am now 9 weeks out from Tampa Bay Classic. Check out the latest changes I made to my diet, sample day, stats and much more...

  • Let The Countdown Begin: 11 Weeks Out!

    I am now 11 weeks out from Tampa Bay Classic. Check out the latest changes I made to my diet, sample day, stats and much more...

  • Let The Countdown Begin: 16 Weeks Out!

    16 weeks out: Keeping with the diet!

  • Let The Countdown Begin: 18 Weeks Out!

    I have decided to start cutting at approximately 22 weeks out this year and only lose 1-1.5 lbs per week. I want to leave nothing to chance...

  • Let The Countdown Begin: 20 Weeks Out!

    I have decided to start cutting at approximately 22 weeks out this year and only lose 1-1.5 lbs per week. I want to leave nothing to chance...

  • Let The Countdown Begin: 20 Week Contest Prep!

    I have decided to start cutting at approximately 22 weeks out this year and only lose 1- 1.5 lbs per week. I want to leave nothing to chance...

  • The Lipoic Acid Project!

    Layne Norton & Eric Satterwhite team up to bring your The Lipoic Acid Project. Find out how to use this information to get the most out of your supplementation.

  • Get Your Summer Abs Using K.I.S.S. Training!

    I've heard so many theories on abdominals from about every person that has ever touched a weight. Here's a simple program.

  • More Bodybuilding Questions Answered!

    Now that I have some free time I can finally get around to answering some of your questions and writing some new articles. I am kicking off my return with a brief, but in depth Q and A session...

  • Layne's How To Guide For Bulking: The Macronutrients!

    Before I talk about the system itself it is important that everyone understands the basics behind muscle growth and how calorie surplus helps you gain muscle.

  • The Safety Of Creatine

    Is creatine safe for use? This article will answer the question once and for all.

  • Layne Norton's Questions And Answers

    I realized after reading many of my reader's questions that many of them had the same questions. Get the answers here!

  • Never Say Die!

    Especially when your life revolved around preparing for a bodybuilding contest for 15 weeks and you don't place as well as you would have liked.

  • Results From The Mid-America Muscle Classic

    At one week out I'm holding steady at about 191 lbs. By the end of the week after I carb deplete I should be around 187.

  • 1 Week Out

    At one week out I'm holding steady at about 191 lbs. By the end of the week after I carb deplete I should be around 187.

  • How To Survive... And Thrive On A Diet!

    First off lets talk about what kind of diet you should be on. There have been many diet fads in the past few years, with ketogenic diets becoming more and more popular among bodybuilders.

  • Layne Norton: 5 Weeks Out!

    Wow what a difference two weeks can make. Two weeks ago I was going over my pics and being objective withmyself. I think I have the size to do well at thenatural level, in fact I know I do. However I realize that conditioning...

  • Layne Norton: 7 Weeks Out!

    Cutting down for a contest can be a bit unnerving attimes. I look at myself everyday in the mirror so itis hard to tell if I'm getting the results I want. However over the past two weeks things have been looking up...

  • Layne Norton: 9 Weeks Out!

    Well the last two weeks have shown promising results. I have lost a noticeable amount of body fat as I am now seeing some chest striations and more of my abdominals. My arms, shoulders, and chest have also increased in vascularity...

  • Creatine: Fact And Fiction!

    Creatine is a combination of three different amino acids, glycine, arginine, and methionine.

  • Loaded Guns.

    When I first started training my arms were only 12in. Now they measure in at just a shade less than 18in. For an all-natural 20-year-old bodybuilder I'd say that's not too bad. So how did I build them you ask? Read how Layne did it...

  • Layne Norton's Contest Preparation Journal!

    I am a competitor, always have always will be. I cannot stand not competing against something or someone and after rugby season was over I had no one to compete against. So I decided that I would do another contest this year...

  • Pounding The Pecs!

    What can give you the chest of your dreams? Dumbbells! Here are the reasons why along with a great 12 week chest workout that will have you growing quicker than you ever thought possible.

  • Got Back?

    Okay let's all be honest. Everyone in the room who did a back workout their first day they ever lifted weights please raise your hands. If you are raising your hand stop lying to me. Let's face it...the chest, arms, and abs are the showboat muscles.

  • My History: The College Years!

    The gym at my college sucks so my roommate and I decided that if we were serious about getting big that it would be a good investment to go to Gold's. The next week was spent adjusting to college life and then came the weekend.

  • Dynamic Delts!

    There are many bodybuilders who have great physiques. They are so huge many people say they don't need to get any bigger.

  • My History: The Elementary And High School Years!

    I feel many people can relate to my story and may be inspired by it. So here it goes, here is how I came to be the person I am today.