Author Archives: Mick Madden

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Mick Madden is the primary content writer for Muscle and Brawn.
Bodybuilding Articles Nutrition Articles

Muscle Building And Protein Intake: Myths And Facts


You are probably confused about proper protein intake as it relates to muscle building. There is a lot of nonsense floating around on lifting forums. You’ve all heard it, things like “high protein causes kidney damage”,… Read more

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Strength Building Workouts

How To Increase Your Grip Strength: 2 Day Workout


Having trouble with your grip strength?

This workout is designed to rapidly improve your grip strength by targeting your forearms and grip two times a week. Make sure to rest at least 2 days in between each workout.

You will be focusing on pinches,… Read more

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General Articles

2 Common Squat Mistakes And How To Fix Them


For many of you proper squat form can seem like a puzzle.

You’ve read all the articles, watched all the videos, but your squats sill look ugly and don’t feel right.

This article will point out 2 common squat mistakes and tell how to… Read more

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General Articles

How To Warm Up For Bench Press, Squats And Deadlifts


The following warm up protocol will help you prepare properly for your first working set on squats, bench press, deadlifts and other similar heavy compound exercises.

Keep in mind that some of these steps are optional. Some individuals dislike… Read more

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Strength Building Workouts

10 Week Staggered Deadlift Workout Program


This is a staggered 10 week deadlift program for intermediate lifters. It can be repeated as many times as needed.

Lifters will alternate between heavy and moderate deadlift days for 8 weeks. Week 9 is a deload week, followed by week 10 which … Read more

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Bodybuilding Articles

The Muscle Building Positives of Negative (Eccentric) Reps


When you are focused on muscle building, you may be worried about increasing the weight every few weeks. You may also be focused on eating a muscle building diet, and you may be overlooking an important aspect of your training. An important part… Read more

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Celebrity Workouts Powerbuilding Workouts Powerlifting Workouts Strength Building Workouts

Matt Kroc Kroczaleski 12 Week Squat Program


Matt “Kroc” Kroczaleski alternates between heavy, explosive weeks and higher volume squat weeks.

Here is his 12 week squat cycle. Percentages are based on his current one rep max.

  • Week 1: 5 x 75%, 5 x 80%, 5 x 85%
  • Week 2: 10 sets
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