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 […]

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 […]

What is the best workout split for muscle growth? The worst? Find out here. In this article, I’ll be ranking 7 of the most popular workout splits to find the top performers all the way down to the ones that are wasting your time. And at the end, I’ll add a bonus factor, time efficiency, […]

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 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 […]

What Are The Best Compound Exercises For Upper Body? Compound exercises are exercises that work multiple muscle groups across multiple joints.  While they do equally well at eliciting hypertrophy in a specific target group as isolation exercises when sets and reps are equated, compound exercises are undoubtedly a more time-efficient way of working out — […]

Best Compound Exercises For Legs Think about the number of major muscle groups in your legs. You have the quads, hamstrings, glutes, and (the regrettably often overlooked) calves. And that’s not even counting the individual muscles within those major muscle groups: That’s 12 individual muscles in total! It would be very difficult to use only […]

What Are Compound Hamstring Exercises? To understand what compound hamstring exercises are, you’ll first need to know what compound exercises are in the first place. Now, all strength training movements are split into 2 main categories: Compound hamstring exercises are thus movements that target multiple muscle groups — including the hamstrings plus 1 or a […]

What Are Glute Compound Exercises? Like all strength training movements, glute-building exercises fall under 2 categories: Hmm. So, if compound exercises give you more “muscle-growing” action than isolation exercises (e.g., the barbell back squat grows your glutes and quads, compared to the glute-specific cable glute kickback) within a given set, why would anyone choose to […]