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, […]

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 […]

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 […]

How to grow your butt fast If you have a weak, flat butt and want to grow it as fast as possible, you’ve come to the right place. Today, I’m bringing in THE glutes growing expert, Bret Contreras. He’s dedicated his life to studying the glutes, and the results from his clients speak for themselves. […]

Want round, firm glutes? Then you'll have to avoid making these 5 mistakes in your glutes workout. At all costs.For most men and women, round, firm glutes are seen as more attractive than having a flat, pancake butt. A nice-looking butt isn’t just important for turning heads though. The glutes are a key muscle for […]

Not seeing the muscle growth you thought you would after months (or years) of hard work? There are 3 mistakes you may be making with your workout routine. How many workout routines have you tried? 1? 5? 10? More? No matter how many you've cycled through, though, are you left dissatisfied - over and over […]

How many exercises should you do per muscle group for maximum growth? 6 to 7? Or just 1 to 2? I explore the science behind optimal exercise programming in this article - so you experience maximal growth.  "How many exercises should I do per muscle group in a workout?" is one of the most common […]