Today, I’m going to show you nine exercises you can use to get a full body workout in almost anywhere, with very little in the way of equipment. This is not strictly a “no equipment” workout, as it does require the use of some resistance bands, a suspension trainer or access to a local park. […]
The Bulking Diet Q&A: Should You Do a Lean, Clean or Dirty Bulk?
Every day, millions of people ask Google some of life’s most pressing questions, big and small. And I’ve taken it upon myself to provide you with the answers. Today, I tackle six of the most popular questions on the subject of bulking diets, and the relative merits of a dirty bulk versus a clean bulk. […]
The Case against Creatine Loading: What the Science Says
When they use it for the first time, some people like to “load” with 20-30 grams of creatine each day for the first week. One reason creatine loading is so popular is that it raises creatine levels in the body very quickly. You take 20 grams of creatine per day, typically divided into four 5-gram […]
A Fast, Simple and Effective Full Body Dumbbell Workout
In this post, I’m going to show you a fast, simple and effective full body dumbbell workout that you can use to build muscle. Let’s dive right in… Back when I started out lifting weights, I had a bench, a barbell, a pull-up bar and a couple of adjustable dumbbells tucked away in the corner […]
Why I Don’t Recommend the Lazy Keto Diet
The idea behind the so-called “lazy keto” diet is that you don’t track or limit calories at all. Nor do you count how much protein or fat you’re eating. All you do is focus on keeping your carb intake under 20 grams per day, which will put you in ketosis. Does lazy keto work? Or […]
This Is What Happened When I Failed to Embrace the Suck
Over the years, I’ve met a great many people who understand the “how to” of losing fat and building muscle. But they’re still out of shape and unfit. That’s because they lack, in military parlance, a willingness to embrace the suck. Knowing how to do whatever it is that you want to do is one […]
How Long Does It Take to Get Washboard Abs, Really?
Since you’re reading an article about how long it takes to get abs, I’m going to assume a few things are true about you. First, you’re trying to get a six pack (or, at the very least, a four pack), and you want to know how fast it’s going to happen. Perhaps you’ve been trying […]
Drop Sets: A Time-Saving Training Method, Backed By Science
Drop sets are a highly effective way to build muscle in less time than traditional training. In some studies, subjects gained just as much muscle as they did with straight sets, but with workouts that were 50% shorter. Here’s the lowdown on drop sets — sometimes referred to as descending sets, stripping or running the […]
The Hypertrophy Training Handbook: The Science Behind Building Muscle
If you want to know what hypertrophy training is, how it differs from strength training, and what your workouts should look like if you want your muscles to grow as fast as humanly possible, this page will show you. Let’s dive right in. Hypertrophy and How Muscles Grow Take a slice of muscle tissue from […]
Hypertrophy Training: A Simple 3-Day Full-Body Workout Routine
If you want a simple but highly effective 3-day full-body workout routine designed for muscle hypertrophy, one that doesn’t involve doing weird exercises you’ve never heard of, counting rep tempos, or spending hours in the gym, this page will show you how it’s done. Before you continue, I do want to point out a few […]
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