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The #1 Arm Workout That Blew Up My Arms (4 Exercises)

December 2, 2023
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 […]
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The #1 Delts Workout That Blew Up My Shoulders (3 Exercises)

November 18, 2023
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 […]
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How to Build Muscle Fast (More Gains In Just 30 Minutes)

November 4, 2023
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 […]
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How Many Sets Per Muscle Group Per Week To Force Growth? (Less = More!)

October 14, 2023
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 […]
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How Much Cardio Should You Do to Lose Weight? (Science Explained)

September 30, 2023
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 […]
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How Long Does It Take To Burn Calories From A Big Mac? (Science Explained)

September 16, 2023
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 […]
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How to use protein for muscle gain

The BEST Way To Use Protein For Muscle Gain (Updated Research And Science 2023)

August 26, 2023
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 […]
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How To Lose Fat For Just $5/Day (7-Day Cheap Weight Loss Meal Plan)

August 12, 2023
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 […]
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the ultimate creatine benefits guide

Creatine Benefits, Side Effects, And More (The Ultimate Science-Based Creatine Guide)

August 9, 2023
The ultimate creatine benefits guide. Learn what creatine is, how it does what it does, and the potential side effects you may need to brace yourself for. Primary researcher for this article: Daniel Plotkin, PhD student Creatine benefits: makes you bigger, faster, and stronger. This is something we've all heard — but have you ever […]
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Raza 30 day creatine transformation journey

A Beginner's 30-Day Creatine Transformation (And Exactly What He Did To Avoid Side Effects)

August 8, 2023
Check out Raza's 30-day creatine transformation. We also cover common creatine side effects (Stomach pain? Hair loss?) — and the specific strategies we used to help Raza sidestep them. Creatine is often described as the “legal version” of steroids. Supposedly, at the end of your creatine transformation, you'll be bigger. Stronger. And more athletic. But […]
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