training fundamentals

You work 12 hours a day. Then, you have to spend 1-hour cooking, 2 hours eating, and at least 30 minutes watching videos of CBum. Maybe you might get 6 hours of sleep – or 7 if you’re lucky.

The truth is, 6 hours will never be enough sleep to build muscle efficiently. It can be done, but it’s like baking a cake for 400 minutes at 80 degrees – it’s just plain stupid.

But let’s talk more about why it’s not enough!

Whether it’s the bouncer at a club, your next MMA opponent, or even a guy looking to work in a set on the bench, you’ve probably done the ‘ol double-take.

“That guy is huge.”

You sure as hell wouldn’t mess with him. And you know for certain that he earns immediate respect the second he walks into a room — from guys (seething with envy) and girls.

How do you break out of the stereotypical “strong guy” mold and enter peak “big guy” territory?

Let’s review what’s considered a big guy and how to get that way!

The stigmas around women and weightlifting are enough to keep many out of the gym and far away from the power rack.

But many women aren’t afraid to build a little muscle and pump some iron.

Some women even take weightlifting just as seriously as men and hold their own quite well in the gym. Seriously, have you seen Beth Phoenix, Ronda Rousey, and Becky Lynch?

So just how much can the average woman lift?

What about the World’s Strongest Woman?

Keep reading to find out.

Those long-sought-after noob gains are finally settling in. Every deadlift, creatine scoop, and exhausting HIIT session up until this point are finally showing in the mirror.

You’ve gained some 20 pounds of pure lean mass.

That once low-hanging gut is slowly uncovering the core muscles hiding beneath.

And, those old college T’s fit again (not busting at the seams, but also not baggy).

It’s time to take this newfound progress and convert it into a cut and buff summer body deserving respect in the gym. But how long does it take to get “ripped” these days?

Well, here’s our no B.S. guide to getting ripped.

You’ve seen those motivational videos on YouTube of guys eating dry chicken and doing hours of cardio to get shredded – but is it really needed?

In reality, you probably need cardio to get shredded and cut, but not really. It’ll depend wildly on your training, genetics, and other things – let me show you what I mean.