Most important hormones for muscle growth and tips on how to improve them

For those of you who seem to struggle with gaining muscle and just get fat instead, or if you're one of those people who just struggle to gain any weight at all, I trust that this post can be of some help to you. First and foremost I'll be discussing the thyroid as your thyroid … Continue reading Most important hormones for muscle growth and tips on how to improve them

The 3 most successful methods to overcome a hypertrophy plateau

Everyone reaches a sticking point, kind of like a roadblock so to speak, sometime in their training, and I want to give you three tips on how to overcome a stall and boost some new gains. Everyone is a responder or a non-responder to an exercise program. Meaning, someone either responds really well to a … Continue reading The 3 most successful methods to overcome a hypertrophy plateau

Is higher frequency key for faster strength gains?

Does performing an exercise more frequently result in better strength gains? Results of a meta-analysis showed a significant effect of resistance training (RT) frequency on muscular strength gains. Effect sizes increased in magnitude from 0.74, 0.82, 0.93, and 1.08 for training 1, 2, 3, and 4 times per week, respectively (1). However, they found that with volume-equated studies, … Continue reading Is higher frequency key for faster strength gains?

Why heavy squats are shown to slow your muscle gains

Everyone is so focused on getting stronger these days, but did you know it could hurt your hypertrophy in the long run? Let me explain what I mean... This study (1) compared two groups of men who did the same training program. Both groups did the same exercises, as well as the same upper body intensity … Continue reading Why heavy squats are shown to slow your muscle gains

The unconventional frequency to bigger muscles

What is the frequency with which you should you train a muscle group in order to grow them the fastest way possible? I used to train a muscle group only once a week for a few years and I gained over 10kg of lean muscle that way. Going to the gym and lifting weights is … Continue reading The unconventional frequency to bigger muscles

Top 3 exercises to make that posterior deltoid pop

In order to completely develop your deltoid, giving it that capped, full, round look, you have to maximally develop each head of the deltoid. Most people already focus too much on pressing movements for the anterior head, and lateral raises for the lateral head and then completely neglect the posterior head of the delt, or … Continue reading Top 3 exercises to make that posterior deltoid pop

Coffee, the manliest drink

Coffee is made from roasted coffee beans and can be enjoyed in many different ways, such as with cream or milk, sugar or sweetener, or just plain black. Coffee plants are cultivated in over 70 different countries worldwide. Green (unroasted) coffee beans are one of the most traded agricultural commodities in the world. The earliest credible evidence … Continue reading Coffee, the manliest drink

6 reasons Lysine is good for you. #1 boost muscle growth

Lysine, an essential amino acid, is an exceptionally important amino acid that's indispensable to building quality muscle fast and it also has quite a variety of benefits. Some of its benefits include anti-bacterial and anti-viral. (1) It plays a role in regulating hormones, enzymes and antibodies that keep the immunity strong. Due to stronger immunity … Continue reading 6 reasons Lysine is good for you. #1 boost muscle growth

Proline, the uncredited anabolic amino acid for joint health

Proline, a non-essential amino acid, is a signaling molecule, (a sensor of cellular energy status), that's involved in building muscle, wound healing, , antioxidative reactions (scavange free radicals), and immune responses. Proline lowers reactive nitrogen species (ROS), therefore protecting cells against hydrogen peroxide (H2O2), tert-butyl hydroperoxide, and any carcinogenic oxidative stress inducers. (1) Proline plus hydroxyproline … Continue reading Proline, the uncredited anabolic amino acid for joint health