Quick Answer To strengthen weak or painful tendons, manage increases in your training carefully and load the affected tendon with isometric exercises rather than relying on complete rest. Choose an isometric that closely matches the movement causing your pain, hold it for at least 30 seconds, and complete three sets, twice a day to start. […]

Quick Answer How long does it take to get abs? For most people, getting visible abs takes anywhere from about 6 months to over a year, depending on starting body fat, muscle mass, and how well they preserve muscle while dieting. Under an aggressive, well-executed plan, visible abs can start to show much sooner — […]

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 […]

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 […]

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 […]

My chest has grown faster than ever. All it took was focusing on 2 key chest exercises — discover which and start experiencing the same chest growth I did. Does your chest refuse to grow no matter how many chest exercises you try? Trust me, I’ve been there. I tried every “big chested fitness influencers […]

There are over 500 different ab exercises out there, but only 2 actually helped build my six pack abs. I reveal which they are in this article. To get well-defined six pack abs, it’s not just about having low body fat. If that were true, why do some people get really lean, yet you can’t […]

Today, I'm sharing the #1 glute workout that grew my flat butt. Why grow glutes? Well, aside from keeping your knees and lower back healthy, my girlfriend Tahnee gives me ALL the inside talk from her friends, and apparently, a fit butt on a guy is a big turn-on.  So when she said my butt […]

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 […]