Here's how to get lean in 2024. In 3 simple, science-backed steps. If you want to actually get lean this year, the odds are stacked against you. More than 80% of people who try end up failing. But what exactly are the 20% doing that’s helping them beat the odds? Well, there are 3 simple, […]
Got hurt from the barbell bench press? Or feel it more in your shoulders and arms than your chest? Fix these 5 mistakes. Do you ever feel pinching or pain in your shoulder when you bench? Or maybe you end up feeling it more in your shoulders and arms instead of your chest? Or maybe […]
Today, we'll use the latest science to create the perfect arm workout that'll blow up your arms. Thor, Captain America, and Sam Sulek. What’s the 1 thing they have that every guy wants? A big… thick… juicy… set of arms. Unfortunately, God blessed me with twigs. So, I spammed them with curls and pushdowns in […]
Today I want to share the #1 delts workout that absolutely blew up my shoulders. My Filipino genetics blessed me with a 1:1 shoulder-to-waist ratio and narrow clavicles that made me look frail and weak. But I refused to let my genetics define me. This past year, my shoulders blew up. They’re wider, broader, and […]
Is it possible to work out half as much as you are right now, do just a few 30-minute workouts per week, and get the same or potentially even more gains? According to the latest science, you most definitely can build muscle fast, in as little as 20 to 30 minutes. There are 3 time-saving […]
How many sets per muscle group per week do you really need to build muscle? Some say just 1 set taken to all-out failure is best. Dorian Yates and Mike Mentzer are prime examples of incredible physiques that have been built using this minimalistic approach. Whereas others go high volume, doing 4-5 sets per exercise […]
Do you need cardio to lose weight? After reviewing the latest science, interviewing the smartest experts in the world, and speaking to some of the top natural bodybuilders in the industry, here’s what I found. Do you need cardio to lose weight? And how much cardio should you actually do? Some say you don’t need any, whereas others say […]
Is it possible to out-exercise a bad diet? In this article, learn just how long it could take you to burn calories off your favorite cheat meal. Turning down that weekend burger and fries isn’t easy. We tell ourselves we'll make up for it in the gym, but how difficult is it to actually reverse the damage (i.e., burn […]
Because using protein for muscle gain is not just as simple as slamming a protein shake after every workout. Primary researcher for this article: Daniel Plotkin, PhD student Protein is hands down the most important food to build muscle. But, as mentioned, to maximize its benefits, there’s a lot more that goes into it than […]
We're taking dieting on a budget to a whole new level. Below, discover a tried-and-tested 7-day cheap weight loss meal plan (~$5/day!) you can implement right away to start melting fat. This is the world’s cheapest fat loss diet meal plan. All of this comes up to just over $5/day. It’s absolutely delicious and dead […]
