8 Muscle-Building Fast-Food Options!

You might think any junk-food drive-thru will align with your bulking phase, but choosing low-quality fuel won't allow you to reach your micronutrient and fiber goals. If you bog yourself down with fatty meat and greasy grains, you'll have a hard time walking to the car, let alone squatting in a few hours. Not all fast food is created equal, however. By doing your homework ahead of time, it's possible to grab an on-the-go meal that won't...

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Complete Guide To Optimal Iron Levels

One of the cruel ironies of fitness is that you can spend nearly all of your free time pumping iron but still be deficient in iron. If you're struggling with nagging fatigue and what feels like a never-ending cold, low iron levels could be to blame—and you've got company. Iron deficiency is the most common mineral deficiency in America, and this condition is estimated to impact more than two billion people worldwide.[1] Are you at risk?...

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How I Build Muscle and Strip Off Fat – FAST!

My Fastest Program for Building Muscle and Ripping Off Fat When I'm hired to get an athlete, bodybuilder, or actor into the best shape of his life – to strip him of virtually all BODY FAT while adding 15 to 20 pounds of functional "show" muscle – I have hundreds, maybe thousands, of protocols I can use to help him reach that goal. But if I'm also given the added challenge of a quick deadline – where I have a limited amount of time to give...

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Fasted Cardio Eats Muscle

Here's what you need to know... Most people attempting to lose fat will use diet and exercise strategies that make it impossible to preserve muscle. Fasted cardio works, but only if you're on performance-enhancing drugs to protect your muscle. Otherwise it stinks. If you decide to add cardio, use low-intensity work for 45-60 minutes or high-intensity work lasting 15 minutes or less. Dropping workout nutrition is counterproductive when it comes...

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3 Exercises That Will Wreck You

Drop These Exercises Few exercises are inherently dangerous, but if your posture sucks, then there are some that will be dangerous for YOU. And it doesn't matter if you're not sedentary. Even athletes and committed lifters can learn the hard way that their posture isn't great. Luckily there are simple modifications you can make in order to train hard while protecting your orthopedic health. Here are the three movements that can put your...

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The Best Damn Workout Plan For Natural Lifters

Here's what you need to know... The number one mistake by natural lifters is doing too much volume. You need to trigger protein synthesis and then stop training. Frequency is also super important. Hitting a muscle three times per week is the optimal frequency for natties. The key to growth is to have a big disparity between protein synthesis and protein breakdown. The more volume you use, the more you break down protein. The best split for...

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5 Tips To Reduce Your Risk Of Foodborne fitness

Prepping foods in bulk has become the norm within the fitness industry. Unfortunately, patience and attention to detail often fall by the wayside, which can lead to frequent dates with the toilet or a trip to the hospital. According to the Centers for Disease Control and Prevention (CDC), there were more than 48 million illnesses in 2013 related to food.1-3 Sit-down restaurants are still the most prevalent location for bacterial exposure;...

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Are Traps Best Trained With Back Or Shoulders?

Unless you're a beginner, your workouts are most likely divvied up by body part, and that means using multiple exercises to hit a specific muscle group from various angles in hopes of maximizing growth. That approach works well most of the time, but the trapezius muscle located on your backside presents an unusual dilemma. Who, after all, says, "It's trapezius day"? No one I ever met. What makes the trapezius so different is that the...

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