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 […]

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 […]

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” […]

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 […]

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 […]

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 […]