Quick Answer If you want to know how to build 20 pounds of muscle, the fastest path is to combine effective training volume, hard sets taken close enough to failure, smart exercise selection, the right calorie strategy for your body fat level and training age, enough protein, solid pre-workout fueling, and consistent recovery. Key Takeaways […]

If you’re trying to figure out how to get a bigger butt, the simplest answer is: train your glutes consistently and cover the main movement patterns that grow them. In this 90-day experiment, Tahnee trained with no squats, no deadlifts, and no heavy spinal loading, and still focused on building her glutes. The plan used […]

If you want to know how to bulk without getting fluffy, it comes down to one decision: lean bulk, fast bulk, or maingaining. In this 90-day experiment, Dayton (my brother-in-law) tested all three. We tracked his results with DXA scans plus ultrasound/skinfolds/circumference measurements and compared them to what happened in the gym — because the […]

What happens if you train forearms every day? We trained only one forearm every day for 30 days — pitting a gym plan vs rice bucket training vs a hand gripper — to find the fastest way to grow forearms and build real grip strength. Three of us trained only our left forearms for 30 […]

Three days a week. Full body. Best bang for your time. This full body workout routine gives you 6 main lifts, plus 1–2 add-ons customized to you. After 10+ years of testing every workout split and coaching thousands of people, I’ve found that a full body workout routine run 3x/week gives you the best results […]

Cardio for weight loss isn’t about sweating more or chasing 10,000 steps. Debunk 10 myths and learn what actually moves the scale without burning out. Running burns fat faster than walking.  A 30-second workout can never compete with 40 minutes. And if you do too much cardio, then you’re gonna lose muscle.  But are these […]

Most glute workouts throw 8–10 random exercises at you when you only need two. In this guide, you’ll learn the best gluteus maximus exercises—the two science-backed moves that give you the deep stretch and hard squeeze your glutes need to grow. This is what weak, underdeveloped glutes look like.  They’re often the hidden reason your […]

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, […]