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Anti-Inflammatory Diet And Gaining Muscle
What if you’re struggling with inflammation, but you want to gain muscle too? How can you make an anti-inflammatory diet …
How do I stay lean permanently without counting calories?
Can you get and stay lean without counting calories? Is it really possible to stay lean year-round without tracking at …
How do I stay lean permanently without counting calories? Read More
Staying Fit As A New Dad? 5 swaps
As a new dad, it’s easy to start gaining fat around the belly and lose your strength. So how do …
What is the cause of dad bod?
What causes the dad bod? Why does it seem like the pounds pack on quickly to the belly and the …
Does Lifting Weights Increase Self-esteem?
Can lifting weights help to improve self-esteem? This week the topic of confidence and self-esteem popped up a lot with …
How To Gain Weight Without Belly Fat
How do I gain weight without getting fatter—especially fat on the belly? It took me trial and error over the …
Protein Quality Charts
We need amino acids, proteins, to live and build muscle. Most researchers consider that there are 9 essential amino acids, …
Can you burn fat and gain muscle at the same time?
Yes, you can burn fat and build muscle at the same time. I know because I’ve done it myself. And …
Can you burn fat and gain muscle at the same time? Read More
Why is it hard to work out? (And how to fix it)
As a coach, my job is to help someone get results and transform their body and life. Knowing what to …
Why do people have bad posture?
When you look around, it’s easy to notice that so many people have bad posture. I don’t have great posture …
Why am I not getting results from working out?
What do you do when you’re not getting any results from your workouts? Inside we’ll take a look at some …
How to make healthy food taste good
Does healthy food have to taste bland? No. In fact I’d argue that healthy food tastes better than non-healthy food. …
Two Secrets to Getting Lean & Strong
People who have looked into this stuff might know the bare minimum of “the basics.” Things like: Lift weights 3x …
How can I eat healthy around the holidays?
With the holidays just around the corner, a lot of people are worried about packing on the pounds onto their …
Are there such things as bad foods?
Are there bad foods? Personally, I don’t think that food ventures into the “moral” territory, but are there foods that …
Guide: How do you stay consistent to workout?
How do you stay consistent with working out? There are two main approaches—starting with a bang VERSUS slow and gradual …
What Weight Should I Be?
What’s the ideal weight for my height? What’s the best weight for men or for women? Let’s take a look …
Mass Gainer or Whey Protein For Skinny Guys?
What is better if you’re a skinny guy looking to gain muscle fast? Mass gainer or whey protein? Why would …
Is mass gainer bad for you?
A lot of guys looking to put on muscle know that they need lots of calories to do this, so …
Narrow Shoulders
What do most people consider narrow shoulders? Can you make narrow shoulders wider? How do you fix them? We cover …
How Do I Make My Neck Thinner?
Can you burn off neck fat and make your neck thinner? Yes, you can, but you can’t just eat less …
What Is Considered Broad Shoulders?
What do most people consider broad shoulders? First, we to distinguish the difference between bone structure and muscle, then the …
Why Does My Stomach Stick Out Even If I’m Not Fat?
There are a few reasons that someone’s stomach can stick out. The first is body fat levels, and the second …
Why Does My Stomach Stick Out Even If I’m Not Fat? Read More
Best Bulking Foods If You’re Skinny Fat
Skinny fat people are both under-muscled (skinny) and have too much fat. The best way to fix this is by …
High Calorie Snacks For Bulking
When you’re bulking, you want to be eating enough energy to support your body trying to gain new muscle. The …
What Exercise Burns The Most Belly Fat?
What types of exercises will work best to deal with stubborn belly fat? We’ll cover everything you need to know …
Skinny Fat Workout
Inside, you can get a free full-body workout specifically designed for skinny-fat guys who are trying to gain muscle and …
Skinny But Fat Under Chin
Why are some people skinny but with a double-chin? What causes this double-chin, and how do you fix it? The …
What exercises work the long head of the bicep?
Looking to build bigger long head biceps? To understand what exercises work the long head of the biceps the best, …
How can I increase my melatonin levels naturally?
We know how powerful melatonin is as it can help with fat-loss, building muscle, protecting the brain, and makes us …
Do chin-ups work chest?
Not really, no. The chin-up is a pulling motion and primarily works your lats, your traps, and your biceps. If …
How many reps for bench press?
If your goal is to build new muscle size, called hypertrophy training, the ideal rep range is 8–12 reps. The …
How much rest between sets for muscle growth?
How long should you be resting between sets to build new muscle? Well, it depends based on other factors …
Overhead Press vs Bench Press
The overhead press and the bench press are both exercises that involve pressing a barbell. But they’re actually pretty different. …
How many sets should you do per workout?
When planning out your workouts, how many sets you do in each workout will need to be factored into the …
How many sets per muscle group per workout?
When trying to build muscle, and you want to know how many sets to do, you need to look at …
How often should I work my neck?
Like all muscles, the neck muscles, particularly the sternocleidomastoid muscles, respond well to hypertrophy training, which means size. So how …
Do shrugs make neck bigger?
No, the shrug exercise does not make the neck bigger. The shrugs do hit muscles near your neck like the …
Does your neck get thicker from lifting?
No, your neck does not naturally get thicker from lifting weights. In fact, you may see your neck measurement drop …
Can you build neck muscles?
You can absolutely build up your neck muscles. The muscles are already there, although they might be small if you …
What determines physical attraction?
What is physical attraction and why does it matter? “I wanted to look great to attract the woman of my …
why are people overweight?
Why are people overweight? And why does it seem to be getting worse? Why were people naturally thin a few …
Are elite athletes healthy?
Are athletes healthy? Can they be fit but not healthy? Let’s take a look. Take a look at this guy’s …
Is muscle building healthy?
If you want to be healthy, is building muscle a good idea? Inside we’ll dig into that. I’ve got a …
Which season is best for muscle gain?
What season is it best to gain muscle? Spring, Summer, Fall, or Winter? It’s January and another cold day at …
Is it good to use supplements for bodybuilding?
Is it safe to use supplements when trying to gain muscle and burn fat? I’ve estimating I’ve spent well over …
Does weight gainer work for skinny guys?
Are weight gainers good for skinny guys? Do they really help you put on muscle mass quickly? I used to …
Body Recomposition Before And After: Patrick’s Story
What does body recomposition look like in real life? Today I want to show you a before and after and …
Body Recomposition Before And After: Patrick’s Story Read More
Why do I have bad posture?
One day I was walking through the mall, and I caught a glance of myself in a mirror at a …
Why isn’t my body building muscle?
Are you lifting weights and eating big and can’t build muscle? Here’s another good question I got. “Struggling to make …
How to know if you’re gaining muscle—not fat
How can you tell if you’re gaining muscle and not fat? Here’s a good comment I got the other day: …
Add 1″ to Your Biceps Without Changing Your Workouts—Vince Gironda Tip
Liver. Yep, beef liver. Freeze-dried and placed into little capsules. Consuming beef liver is how Vince Gironda added 1″ to …
Add 1″ to Your Biceps Without Changing Your Workouts—Vince Gironda Tip Read More
Are bodyweight exercises just as effective as lifting weights? Free Workout Inside
Many guys wonder how effective bodyweight exercises can be, especially compared to lifting weights. When it comes to building muscle, …
Are bodyweight exercises just as effective as lifting weights? Free Workout Inside Read More
Are push-ups as effective as bench press?
Are push-ups comparable to the barbell bench press? I was reading Shane’s new article on bodyweight training over at Bony …
How can I be healthy without really trying? 17 hacks
Can you be healthy without trying? Without exercising? Probably not optimally. But inside this article we’ll cover 17 ideas that …
How can I be healthy without really trying? 17 hacks Read More
How do I stop nasal voice?
How do you stop a nasally voice? I don’t have a guaranteed action plan as of yet, but I can …
50% of young students might be skinny-fat
Are half of young college and university students both too skinny and too fat? A study from 2014 points to …
Does genetics affect your physical fitness and strength?
Once in a while, I’ll hear someone mentioning “it’s genetics” as the end-all reason for something—especially for strength, health, and …
Does genetics affect your physical fitness and strength? Read More
Opportunity Costs, Fitness, And Health
In the entrepreneur’s world, there’s a key concept that must be mastered early called Opportunity Cost. The funny thing is …
Naturally boost testosterone about 10% with walking
I was wrong about walking. As a sedentary-video-game-nerd in recovery, I used to think walking was one of the most …
Naturally boost testosterone about 10% with walking Read More
How do I lose fat but keep my size?
A lot of our clients want to burn fat to get six-pack abs but they don’t want to “cut” and …
How can I trick my body into fat burning?
This is what trips everyone up when it comes to fat loss: satiety. If you want a shortcut to becoming …
How I gained 27 pounds of lean mass in 4 months
I used to be a web designer. A really, really, skinny web designer. I started when I was 14 and …
Does your exercise type match your goal?
My business partner Shane has a story about when he was a teenager. He was fed up with being skinny …
The “bizarre eating habits” that Marilyn Monroe and the top golden-era bodybuilders had in common
On Twitter, by random chance, I came across a neat little scan of a 1952 interview with Marilyn Monroe. It …
How To Get Broader Shoulders—The Complete Guide
The complete guide to what broad shoulders are, why they matter for men, and what we can (and can’t) do …
How to Get Fit For Beginners—The Complete Guide
The best way to get fit is first to consider what you want to be good at. Most people want …
Guide: How Do You Break A Lifting Plateau?
Muscle mass and strength are almost perfectly correlated, so to gain more muscle mass, you need to get stronger. The …
Front Squats: The Complete Guide
Front squats are a variation of the squat exercise, and they are very good for the lower body, mostly working …
Body Recomposition: The Complete Guide
What does it mean to do a body recomposition? A body recomposition is when your body burns fat and builds …
Lean Bulk: The Complete Guide
Inside we cover everything you’ll need to know about lean bulking. Here’s what we’ll cover: What is a lean bulk? …
Lower Abs: The Complete Guide
Many people on their quest to get abs soon realize that lower abs aren’t coming through the way they want, …
Is Intermittent Fasting Better Than Calorie Restriction?
Is intermittent fasting better than calorie restriction? Yes, it is—especially if you lift weights and are trying to get leaner …
Is Intermittent Fasting Better Than Calorie Restriction? Read More
How do you get a six pack without getting skinny or feeling too light?
A lot of our clients who want to have six-pack abs and look big, strong and athletic are stuck in …
How do you get a six pack without getting skinny or feeling too light? Read More
Why calorie counting didn’t work for me
I have to be honest—I hate calorie counting. After years of being a sedentary, indoor desk-worker and one bad bulk …
Want to change how rich you are? Healthy = wealthy?
It’s no secret that the poor struggle more with obesity and other health problems than the rich. Unfortunately, obesity sets …
Want to change how rich you are? Healthy = wealthy? Read More
How to feel full longer
There’s a lot that we can do to feel full even while being in a calorie deficit to burn fat. …
Which foods increase testosterone the most?
Everyone wants to naturally and safely increase testosterone. It’s a happy, truth-telling, muscle-building, fat-burning, and energetic, super hormone. Even women …
What is good for sore tendons?
I originally got into lifting weights because I had been suffering from chronic tendonitis in both arms. I worked and …
Barbell Cost In 2022—7 Examples
What’s the price of an Olympic barbell these days (especially during inflation)? It depends. Barbells come in a lot of …
How to increase metabolic rate to burn fat
If you want to burn fat and get lean, people often say: Eat less Move more A combination of the …
Why am I not getting stronger in the gym?
I’ve been working out for a long time now—over ten years now. But for a long time, I was putting …
Vitamin K2, Pasture-Raised Animals, & Supplements
Have you ever taken butter out of the fridge and tried to spread it on a slice of toast? What …
Does calorie tracking work?
I remember the first time I tried burning some fat off. My earlier bulk had gone horribly wrong and I …
The most powerful ways to fix low testosterone naturally
Recently I’ve been doing some more digging into testosterone as it relates heavily to men who want to be stronger, …
The most powerful ways to fix low testosterone naturally Read More
Ectomorph Diet
Ectomorphs are naturally skinny and have a difficult time gaining weight. Usually, they have narrower shoulders, thin wrists, lankier arms …
Skinny Fat Woman—The Complete Guide
A skinny fat woman has a body that is characterized by both low levels of muscle mass (skinny) and a …
Skinny Fat Diet Plan For Men
The skinny-fat body is shaped by simultaneously having low levels of muscle mass (skinny) and having high levels of body …
Am I skinny fat?
Skinny fat means having a body that has low levels of muscle mass (skinny) while also having a high level …
Skinny Fat To Six-Pack Abs
Skinny-fat and looking to get six-pack abs? You’re in the right place. The Basic Formula For Abs The formula for …
How long does it take to get abs for a skinny person?
Are you skinny and wondering how long it’ll take you to get abs? Well, that depends on how skinny you …
How long does it take to get abs for a skinny person? Read More
Skinny fat: bulk or cut?
Should skinny-fat people bulk or cut? The answer is: both. Skinny-fat people should build muscle while burning fat. This process …
What is skinny fat?
When people say the term “skinny-fat,” it usually means a body with low levels of musculature (skinny) while having a …
The reason why people gain the weight back
Perhaps you’re like me, and you know many people struggling to lose weight. It could even be a loved one …
For slackers: forget about counting reps and do this instead
There was a period of lifting when I had plateaued, making it incredibly boring for a little while because I …
For slackers: forget about counting reps and do this instead Read More
Sitting, squatting, and kneeling for better health
There was a neat study published March 9, 2020, titled Sitting, squatting, and the evolutionary biology of human inactivity. Researchers …
Sitting, squatting, and kneeling for better health Read More
I spent thousands of dollars on whey while making this mistake
There was a long time when I couldn’t get stronger in the gym in the lifts I was chasing. For …
I spent thousands of dollars on whey while making this mistake Read More
How strong should a man be?
I love this question because it reveals something about the man asking it. It shows a desire to be prepared …
How many days a week should I workout to build muscle?
For nine years, I lifted three times a week at the local gym. First, I had to get there, get …
How many days a week should I workout to build muscle? Read More
What Weight Is Considered Skinny?
Many people wonder, “am I underweight?” What weight is considered skinny or clinically underweight? What BMI (Body Mass Index) Is …
Is 225 a good bench?
It’s pretty normal to want to know how our bench press stacks up compared to other guys (see how strong …
Blue Light Blocking Glasses—2021 Scientific Super-Guide
Why are blue-light-blocking glasses, or “blue blockers,” so controversial? What are they supposed to do, and what does the science …
Blue Light Blocking Glasses—2021 Scientific Super-Guide Read More
How should a beginner start working out?
It’s pretty daunting when you’re a beginner, and you want to get into working out. Maybe you saw something that …
Crooked teeth, mewing, snoring, & Mike Tyson’s neck
I had crooked teeth leading into high-school. According to stats, I was part of the Western majority of needing a …
Crooked teeth, mewing, snoring, & Mike Tyson’s neck Read More
Blue-blocking glasses: improving the best way to naturally beat a cold?
Christmas started with my two kids getting sick. That meant I was getting crappy sleep and snuggly close to comfort …
Blue-blocking glasses: improving the best way to naturally beat a cold? Read More
The candle-lit experiment with my wife
Guess what time my wife and I went to bed last night? 9:15 pm. And just in case you’re curious, …
2022 Guide: The Home gym —cost, Examples, etc
How much does a home gym cost in 2022? Inside we’ll cover a few different set-ups, ranging from a simple …
Skinny With Low Body Fat but no abs
If you’re a skinny guy but cannot see your abs—the good news is that you can fix it. You may …
Should skinny guys do ab workouts?
Skinny guys need to grow their muscles everywhere, including their abs and obliques. So they should think about doing a …
“Stupid” goals can make you healthy
The biggest killer in North America is heart disease (CDC). (Although cancer may overtake it soon, 2019 study.) Heart disease …
Skinny With Belly Fat: The Fix
“I’m already skinny. How do I get rid of my pot belly without losing what little weight that I have?” …
Is milk good for building muscle?
Milk is an incredible tool for building muscle. But why is it so good when it comes to gaining? And …
Will milk help me lose weight?
Milk will not make you lose weight, but it can help you burn fat. Let’s define what people mean when …
Does drinking milk make you fat?
Can milk make you fat? You can overdo it, for sure. Don’t expect to be able to drink a gallon …
Milk super-guide: building muscle, fat-loss, health
Is milk good for building muscle and getting bigger? What about for fat-loss? Milk isn’t healthy though—all that saturated fat? …
Milk super-guide: building muscle, fat-loss, health Read More
How Strong Is The Average Man?
It’s pretty normal to wonder how we stack up against the average guy when it comes to muscular strength. Are …
2 unexpected truths that made me want to do more chin-ups
Everybody knows the classic chin-up. Place your palms facing towards you on the bar, pull hard and lift your chest …
2 unexpected truths that made me want to do more chin-ups Read More
The Best Beginner Bodyweight Exercises for Women
Too many workouts treat women like mini-men, but women and men have different strengths (and weaknesses), and they won’t have …
The Best Beginner Bodyweight Exercises for Men
What are the best bodyweight exercises for guys who are total beginners? Inside, we’ll show you the best beginner exercises …
Is it normal to sleep a lot after working out?
A lot of people wonder if it’s normal to sleep a lot more after working out. And yeah, it’s totally …
Will my biceps grow from doing pull-ups or chin-ups?
Do you find pull-ups and chin-ups challenging for you? Then yeah, your biceps will definitely get the message to grow—no …
Will my biceps grow from doing pull-ups or chin-ups? Read More
7 things to do before lifting at the gym for the first time (and what to do next)
What do you really need to know about going to the gym to lift weights for the first time? No, …
7 things to do before lifting at the gym for the first time (and what to do next) Read More
Skinny-Fat & Intermittent Fasting—The Complete Guide
Skinny-fat people are in a tough spot. They’re too skinny and they’re too fat. So, should they cut to burn …
Skinny-Fat & Intermittent Fasting—The Complete Guide Read More
Checklist: How to Gain Muscle without getting fat
Want to learn how to gain muscle without gaining fat? Here’s a question we got from a guy trying to …
Should protein be included in every meal?
Yeah, it’d be a good idea to include a good portion of protein with every meal. The reason why is …
Is a morning gym workout better than an evening gym workout?
James Krieger, a published scientist, says that after reviewing all the research, for beginners it doesn’t really matter if they …
Is a morning gym workout better than an evening gym workout? Read More
How To Get Abs For Skinny Guys
Looking to get six-pack abs as a skinny guy? You’re in the right place. The Formula For Six-Pack Abs Getting …
How do I get a six-pack as an average guy?
Getting a six-pack for most guys could be simplified to: Having well developed abs that would be big enough to …
How much protein do you need to build muscle?
If you’re trying to build muscle, research shows that the optimal amount of protein is between 1.3g–1.8g per bodyweight kilogram …
What are the best plant-based protein sources for vegetarians & vegans?
If you’re trying to eat enough protein to help you build muscle or to help you get leaner, that’s already …
What are the best plant-based protein sources for vegetarians & vegans? Read More
What is the best protein food?
What’s the best protein food? This is a tough question. Anytime someone says “best,” you need some sort of metric …
Should I drink protein shakes before or after working out?
As of right now, the most important research paper is a 2013 meta-analysis of 43 studies related to protein timing …
Should I drink protein shakes before or after working out? Read More
Sleep: 9 reasons why it’s worth prioritizing
“The simplest thing cannot be made clear to the most intelligent man if he is firmly persuaded that he knows …
High Protein Foods List Per Gram
Back when I was dangerously underweight, and I was totally in the dark about nutrition, I thought eggs were a …
Intermittent Fasting 101 & How It Works
I’ve been using intermittent fasting now as a lifestyle for over a year, and I’ve never been lean and strong. …
5 good reasons why men ought to do cardio, according to science
Nine years ago, when I was 23 years old, my body was a wreck. At the time, I was suffering …
5 good reasons why men ought to do cardio, according to science Read More
Strength Training At Home Without Equipment For Beginners
For those who want to become stronger, healthier, and fitter while looking your best—we’ve got the best full-body beginner strength …
Strength Training At Home Without Equipment For Beginners Read More
The best core exercises—a super guide to abs, obliques, and a rock-solid core
Heading to the beach soon for your vacation? Today we’re going to be covering everything about getting a six-pack that …
The best core exercises—a super guide to abs, obliques, and a rock-solid core Read More
Protein powders super-guide—the best types, how much to take, what brands to trust & more
If you’re looking to build muscle, lose some weight and get leaner, or both—then you’ll likely want to grab a …
Protein powders super-guide—the best types, how much to take, what brands to trust & more Read More