For years, lifters have heard that going deep in the stretch is the “secret” to size. In this article, we break down what our $40K MRI experiment on stretch mediated hypertrophy actually found: when stretch really helps, when it doesn’t, and how to use it intelligently in your training. In the past few years, everyone […]

Before you spend another dollar, see how a sports nutrition PhD ranks a list of the best muscle mass building supplement — by real evidence, cost per pound of lean mass, and results that actually show up. I asked a Doctor of Sports Nutrition to rank the top 8 supplements for building muscle (the best […]

If it doesn’t work multiple muscles, it doesn’t make the cut. These compound exercises are your 6-move shortcut to full-body growth. Instead of doing 100 exercises, with just these 6 compound exercises, you can grow every single muscle. Why should you believe me? Because I got the answers from the brightest head in the world, […]

Dieting isn’t a willpower problem. It’s a hypothalamus problem. Here’s how to reduce appetite by working with your brain’s hunger system, not against it. THIS is the size of the hypothalamus in your brain — the tiny control center that decides how hungry you feel, what you crave, and even how many calories you burn […]

How much protein to build muscle? See why pushing intake too high can backfire — and what to prioritize instead. Do you expect your muscles to grow bigger and bigger by shoveling “high protein” into your body? But what if eating more protein isn’t just unnecessary — but actually makes it harder to grow? Today, […]

High reps vs low reps: which actually builds more muscle without wrecking your joints or your motivation? I ran a 60-day, side-by-side test to find out. High reps vs low reps? Apparently, you have to train with heavy weights for the best muscle growth; at least, that’s what many people say.  But not everyone agrees. […]

Ever wonder why some guys blow up in months while others barely change after years of training? The answer lies in your muscle genetics and how you play the hand you’re dealt. What if I told you this guy eats less than 1,500 calories a day, yet his muscle growth speed is unheard of? At […]

How To Build Muscle And Lose Fat At The Same Time (Body Recomposition) Primary researcher for this article: Daniel Plotkin, PhD student Discover the exact number of calories you need to eat to successfully achieve a body recomposition:  Click the button below to figure out how many calories you need to eat for body recomposition […]

Think you need a fancy gym to build muscle? Nope — here’s how to get jacked with just two dumbbells. This is Dayton. A typical guy who can’t commit to gyms because “life is too busy." “Gyms are too expensive”, and he’d eat whatever was reachable. But here's the worrying bit. His current body fat is […]

What’s the best cardio for losing weight? We ran, jumped, swam (and suffered) through 12 workouts to find the real winners. This one exercise burns twice as much fat as jogging ... ... and that’s just 1 of the 12 popular cardio exercises we tested, using the world’s most accurate calorie tracker, to measure not […]

It took me 3 years to hit a 225 bench press. Ryan did it in 1, and his method changed everything for me. Reaching a 225 bench press is a sign you've made it in the gym. But only 2% of new lifters can do it, and even among regulars, barely 1 in 5 ever […]

You can see your belly fat. You can grab it. But the most dangerous fat? You can’t see it at all. It’s called visceral fat, and here's how you can destroy it in 30 days. This is the belly fat no one wants, but most people have. It’s visible, and you can literally pinch it. […]

Tired of a flat-looking back? These thick back exercises will change the game. Did you know that there are 6 key muscles responsible for giving your back a thick, powerful look? However, each one has a unique function that most people overlook in their back workouts. I know because after years of doing the “best” […]

If you’ve been stuck trying to figure out how to lose body fat, this is the no-fluff guide to getting to 12% BF — and staying that way. THIS is what 30% body fat looks like. Drop down to 20%, and in the right lighting, you might see some ab definition. At 15%, your upper […]

Joint pain after workouts? It's probably not your age, but a sign you're making these gym mistakes. Here's how to fix it. Most people make common gym mistakes that quietly wreck their joints — and often lead to joint pain. But they’re easily avoidable. Instead of just copying the big guys in the gym or […]

Forget killer workouts and eating boiled chicken breasts day after day — these 4 simple, science-backed tricks can help you lose fat 2x faster without losing your mind (or muscle). How to lose fat — fast? Well, tons of fitness videos promise to reveal the secret ... then hit you with a workout that’d make […]

Want a wide back? These are the only 2 lats exercises you need. This is called a V-taper.  And although it’s the best way to look jacked and create the illusion of a smaller waist, with and without a shirt, the lats are one of the toughest muscles to target.  I learned this the hard […]

Can I find a science-backed solution that can make a lasting difference for the people in the most obese city in America? Today, I’m in the most obese city in America, McAllen, Texas. Almost half the population of McAllen is classified as obese, leading to a crisis of health problems. So, in the next 3 […]

The problem with using Ozempic for weight loss is that ... it works too well. Imagine losing weight simply because you’re not hungry. Imagine suddenly disliking the taste of your favorite high-calorie foods and preferring healthy, lower-calorie foods instead ... because your brain itself has literally been rewired. That’s what you can expect from using […]

What if a few simple tweaks to your morning routine could instantly boost your muscle growth?  Not long ago, my mornings were a mess. I’d wake up late, scroll my phone, then rush out the door with whatever breakfast I could grab. My energy sucked, my workouts felt weak, and my muscles weren’t recovering very […]

Your arms will grow bigger and fuller than they ever have with just these 2 science-backed arm exercises. With so many arm exercises out there, it's hard to know which ones actually work. But you're probably doing too many arm exercises and focusing on the wrong areas. In fact, after cutting out all the fluff […]

If calories in, calories out is true, you'd lose weight on fast food as long as you stay in a calorie deficit. But ... does CICO really work? Let's find out. Can you lose weight on fast food? Or, more specifically, lose fat eating only McDonald’s? It sounds ridiculous, but we decided to put it […]

In this article, I'll show you how to get shredded — as I did, getting down to just 11% body fat — with just 5 simple daily habits. For every 10 people who try to get lean, only 2 will actually succeed. And here’s the crazy part. Only 1 of them will manage to keep […]

Follow Cam’s journey to carving a set of visible abs, and pick up valuable tips on how to get 6 pack abs you can be proud of in just 5 months, too. This is Cam … A YouTuber who has been on a journey to transform his body. After his wife told him this:  Cam: […]

What would happen if Kevin, a beginner lifter, copied my 30 day fitness plan — the exact one I use to transform my physique? Find out in this article. This is Kevin. Recently, he followed my diet plan and lost an impressive 12 pounds. But now, we're taking it up a notch: what happens if […]

My shoulders have grown bigger and wider than ever with just these 2 deltoid exercises. Find out what they are in this article. With so many deltoid exercises out there, it’s hard to know which ones actually work. But the truth is, you’re probably doing too many — and focusing on the wrong areas. In […]