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Clean Eating Meal Plan for Beginners
The appropriate food plan can help you gain weight, reduce weight, or simply be healthier in general! This beginner’s guide offers everything you need to get started with meal planning if you’ve never done it before! Whether you’re trying to bulk up, lose weight, or simply stay healthy, how... -
Can You Make Gains With Only 2 Workouts Per Week?
For most typical lifters, 3-4 weight training workouts per week is the benchmark when it comes to increasing muscle size and strength. This is the "sweet spot" that I recommend to most trainees since it's a high enough frequency to optimize the overall effort for each muscle group without going... -
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Hit Snooze and Still Seize Your Day
It’s happened to all of us. Whether its because you stayed up late or your body just needed the extra rest, you’ve hit the forbidden “snooze” button. But what if it’s still possible to “own” your morning, even with a late start? Owning your morning isn’t necessarily just waking up earlier than y... -
How to Get Back on Track When You’ve Fallen Off the Fitness Train
It happens to the best of us. Sometimes you get caught up, life gets in the way, your schedule changes, you lose motivation, or a cheat day turns into weeks or longer, and you haven’t picked yourself back up. And that’s okay. It’s time to dust yourself off and get out of this rut. You can do it, ... -
Why Does Stress Make You Fat?
If you’ve been gaining unwanted weight and can’t pinpoint why, the answer could be as simple as being stressed. Dealing with acute stress, episodic acute stress, physical stress, and chronic stress have all been linked to weight gain, especially in the abdominal area, and what might look like a smal... -
Compound vs. Isolation movements.
We know that we have three unique muscle heads in the triceps. What does this mean for training?
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💥 This study examined multiple groups performing either bench press, triceps extensions, or both for 10-weeks and assessed growth in each triceps head. They found that neither the bench... -
1 min challenge
THE 1-MINUTE PULL-UP CHALLENGE – It's tougher than it sounds.
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The Challenge: You've got one minute to get in as many pull-ups (in good form) as possible using a pronated or overhand grip. You can take breaks, let go of the bar, or call your mom and tell her you won't be home for supper...... -
Im considering Mk677 might log if i do
So i used hgh in the past. Sunk a lot of money into it wasn’t super impressed with it igf-1 lr3 worked better IMO than gh did for me and with less issues with blood sugar and aches. I used between 3-10IU a day why the jump around? Towards my last few months i got tired of it and upped my dosage no joke... -
Testosterone poor storage
Hi guys so I plan to buy new gear some of my old cycle for trt was well I left it outside or more so a 2 vials they were in a bag i had brought them home and they fell out and i never noticed til it was a bit later as I was finishing up my other bottle for trt. This was during the winter it was crys... -
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What to do before bed to help speed recovery.
by Matt Weik
If you are trying to lose weight, you know it can be a daunting task and something you need to meticulously plan out in order to see the results you desire. With that being said, there are actually seven things you should be doing before you go to bed to speed up your weight loss... -
8 Mistakes Men Make With Diets
Avoid these nutrition mistakes and never develop dad-bod. Are you making any of them? Check out the list.
1 – Using Diets Made for Sedentary Women Most popular diet books and weight loss programs are designed with what marketers call an "avatar" in mind. This is the type of person the p... -
Lean Bulk with a Mini Cut
"Lean bulking" can help you build more muscle by facilitating anabolic processes [1, 2]. But since you need to be in a slight caloric surplus to achieve these benefits, you will inevitably gain some fat that can add up over the months.
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To control fat gain, it can be useful to have a short... -
What to remember when putting a training program together.
As Dr. Helms said back in 2015, “do not put the cart before the horse” which is a proverb that means essentially you're getting ahead of yourself and you're on the losing side of priorites. The point here is that priorities are a point usually missed out on when it comes to training: we often focus...