You may have watched the latest vegan diet movie Gamechangers (which misrepresents data and has exaggerated claims) or watched the many YouTube channels that popped up recently about the carnivore all meat diet. All these diets claim that they hold … [Read more]
How to train your arms everyday and get away with it
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 … [Read more]
Low testosterone at a young age is caused by living an unnatural lifestyle (and not genetics)
I often get young guys asking me if they can raise their testosterone levels naturally without any supplements or drugs. The answer is: YES. 99% of guys below age 35 who have low testosterone levels, have them because of living in an unnatural … [Read more]
One easy tip to quickly grow your biceps
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 … [Read more]
The #1 Mistake People Make When Doing Triceps Skullcrushers
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 … [Read more]
How do you know if you’re gaining muscle mass and not fat?
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 … [Read more]
How to Use Diet to Increase Testosterone (You Have to Think Differently)
Today I will let you in on a secret that allows me to consistently normalize my clients' testosterone levels. There are currently very few experts out there who can take a teenage or early 20s client with low testosterone levels and almost no … [Read more]
Can You Build Muscle While Losing Fat (During Phase 1)?
One of the age old questions in the fitness industry is: Can you build muscle while losing fat? To relate this to my skinny-fat transformation strategy (the 2 phases of a skinny-fat transformation): Can you build muscle while going through phase 1 … [Read more]
Increase in Testosterone After Doing Heavy Deadlifts, Squats and Bench Presses?
Do heavy deadlifts, squats and bench presses increase testosterone? Heavy compound lifts only cause a small short term spike in testosterone. This spike has no effect on body-composition. Regardless of whether you do heavy compound … [Read more]
Transforming Your Body Consists of a lot of Ups and Downs
Unfortunately transforming your body consists of a lot of ups and downs but you have to keep going if you want to reach your goal. When I went through my transformation, my results were cyclical in the sense that I would have periods where I was … [Read more]
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