If you’re following a typical brosplit where you train arms once per week then you’re definitely not doing what it takes to get optimal arm growth. Protein synthesis persists for 28-48 hours after workouts, therefore the optimal training frequency is closer to 3-6 times per week for each muscle group. Smaller muscles like the shoulders, […]

When we think of growing our biceps, doing biceps curls comes to mind. Biceps curls are great, but there’s one variation of them that’s highly underutilized: The Reverse Grip. When you perform biceps curls with the reverse grip, you target the brachialis in the most effective way possible. The brachialis is a muscle that’s located […]

Skullcrushers are one of the most popular triceps exercises because they target the long head of the triceps and the long head makes up the bulk of the triceps. Unfortunately, skullcrushers are among the exercises with the highest risk of injury. When you perform skullcrushers your elbows are in a compromised position which puts excessive stress on them. […]

Building muscle mass is a very slow process compared to losing fat. You can lose 4-6 KG (9-13 LBS) of fat per month. You can only gain 0.5 KG (1 POUND)  of muscle per month if you got everything dialed in your first year of training. After that gains slow down each year. When you’re […]