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No. A brief rise in testosterone, growth hormone, IGF-1, or cortisol after lifting does not appear to be the switch that determines whether you build muscle.…
Growth hormone gets marketed like a secret muscle-building switch, but that is not how human physiology works. Your body releases growth hormone in pulses, especially during…
Bigger arms come from understanding what elbow flexors and extensors actually do, then training them with enough range, tension, and recoverable volume.
Bodybuilders and fitness fanatics often use terms that are all but meaningless to non-exercisers. Unless you work out, things like the pump, positive nitrogen balance, lactic…
I’ve been helping people get fit, lose weight, and build strength and muscle for more than 30 years. As a veteran personal trainer, it’s my job…
Every individual on this planet would gladly embrace the opportunity to effortlessly achieve instant muscle gains. However, life isn’t so easy. Most gyms have an individual…
“Gain 15 pounds of solid muscle in a month!” We’ve all seen marketing hype like this, promising rapid gains if you buy a certain product or…
Most people start panicking as soon as they finish their workouts because they believe they only have 30 minutes to feed their muscles, or their entire…
Most people would be willing to shed a few pounds at the drop of a hat. Losing weight not only makes you look better, but it…
Humans come in an incredible variety of shapes, sizes, and proportions—no two bodies are identical. Many cultures and industries, however, have historically elevated one or two…
As a 16-year gym veteran, if I got a dollar every time someone asked me, “How many calories should I burn a day to lose fat,” …
Are you underweight? Do you want to gain weight without getting fat? We hear you, and we’re here to help! While much of the global focus…
There is a massive difference between being lean and being ripped. When you are lean, you usually have a flat stomach, a little muscle definition, and…
Gyms can be daunting places. They’re full of exotic equipment, packed with people of all ages, shapes, and sizes, often loud, and can seem totally chaotic…
Four-time Mr. Olympia champion Jay Cutler is one of the most decorated bodybuilders of all time. His quad stomp pose at the 2009 Olympia is among…
If you’re looking to eliminate belly fat, you’re taking a crucial step towards better health. Visceral fat surrounding the abdominal organs presents the most significant health…
According to the Centers for Disease Control, a staggering 75% of American adults are overweight or obese (1). This statistic underscores the widespread pursuit of weight…
Most people join a gym or start dieting to lose weight. However, many quit the fitness lifestyle before meeting their weight loss objectives. There are several…
Weight loss is one of the most common reasons why people join a gym. However, most quit before achieving their objectives. As a veteran personal trainer,…
