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training fundamentals

13 Best Dumbbell Biceps Exercises (for Big Arms)

December 6, 2022 By Daniel Louwrens

Dumbbell biceps exercises image

“Education is important, but big biceps are importanter.”

Okay, my friend, we’ll help you get big biceps – and maybe a dictionary while we’re at it. Let’s look at the 13 best dumbbell biceps exercises that need to be in your weekly workouts!

[Read more…] about 13 Best Dumbbell Biceps Exercises (for Big Arms)

Filed Under: Training Tagged With: biceps, training fundamentals

Is 6 Hours of Sleep Enough to Build Muscle? (Hard Truth)

November 18, 2022 By Daniel Louwrens

Is 6 hours of sleep enough to build muscle image

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!

[Read more…] about Is 6 Hours of Sleep Enough to Build Muscle? (Hard Truth)

Filed Under: Training Tagged With: training fundamentals

What is Considered a Big Guy? (And How Do I Get That Way)

November 10, 2022 By Jess Billitz

What is considered a big guy image

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!

[Read more…] about What is Considered a Big Guy? (And How Do I Get That Way)

Filed Under: Training Tagged With: training fundamentals

How to Get Ripped in 90 Days (Step-By-Step)

November 9, 2022 By Jess Billitz

How to get ripped in 90 days image

In the digital “right here, right now” era, impatience runs deep within our veins. We want to lose 30 pounds a month, pack on five pounds of muscle this week, and all with as little effort as possible.

Of course, those plans can work magic if you’re starting (literally) from square one.

But if you’re a self-proclaimed gym rat and still disappointed in your progress, “how to get ripped in 90 days” sounds like just another gimmick.

If it was possible, wouldn’t you already look like Chris Pratt by now (circa Guardians of the Galaxy, not Parks & Recreation)?

Andy dwyer embarrassing gif

If you don’t, it’s time to rethink your approach.

In this guide, we’ll reveal how to get ripped in 90 days because, yes, it’s possible!

[Read more…] about How to Get Ripped in 90 Days (Step-By-Step)

Filed Under: Training Tagged With: ripped, training fundamentals

How Much Can the Average Woman Lift? (Big 3 Numbers)

November 9, 2022 By Jess Billitz

how much can the average woman lift

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.

[Read more…] about How Much Can the Average Woman Lift? (Big 3 Numbers)

Filed Under: Training Tagged With: training fundamentals

How Long Does it Take to Get Ripped? (No B.S.)

November 9, 2022 By Jess Billitz

How long does it take to get ripped image

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.

[Read more…] about How Long Does it Take to Get Ripped? (No B.S.)

Filed Under: Training Tagged With: training fundamentals

How Long Does it Take Biceps to Grow an Inch? (Strategies)

November 9, 2022 By Jess Billitz

How long does it take for biceps to grow an inch image

You know what they say, “size matters.”

There’s no rush quite like wrapping that measuring tape around your biceps and seeing even ⅛ or ¼-inch of pure growth.

But how long does it take those mini-pythons or bazookas-in-training to grow a full inch?

Believe me, it seems like it takes forever…

Skeleton on bench waiting for biceps to grow an inch

Read on to learn about the journey ahead, including tips for maximizing upper arm growth!

[Read more…] about How Long Does it Take Biceps to Grow an Inch? (Strategies)

Filed Under: Training Tagged With: biceps, training fundamentals

How To Get Shredded and Cut Without Cardio (Truth)

September 30, 2022 By Daniel Louwrens

Get shredded and cut without cardio image

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.

[Read more…] about How To Get Shredded and Cut Without Cardio (Truth)

Filed Under: Training Tagged With: training fundamentals

How Long Does it Take to Get a Ripped Back (Truth)

August 29, 2022 By Joshua Whitworth

How long does it take to get a ripped back image

When beach season — or shirtless season, if you like that terminology better — rolls around, it’s really easy to see guys with insanely ripped backs splashing through the water and feeling a bit of jealousy.

Many people want to fit into this idolized group. People with ripped backs often have other impressive physique standards, so it makes sense people want to look like that.

But how long does it take to get a ripped back?

The truth is … it can take anywhere from 6 months to 18 months to hit the level you desire. But even a little progress can make you look better and get closer to your ripped-back goal.

Here’s how you do it.

[Read more…] about How Long Does it Take to Get a Ripped Back (Truth)

Filed Under: Training Tagged With: ripped, training fundamentals

How to Get Ripped Biceps in a Month (The Truth)

August 18, 2022 By Joshua Whitworth

How to get ripped biceps in a month image

Don’t forget to program your curls for the girls! You’ve got to hit tris to impress the other guys, though. That’s the joke, at least.

Actually, ripped biceps impress everyone. The problem is you only have a month to do it, so is it possible? Not likely, but maybe.

Here’s why.

[Read more…] about How to Get Ripped Biceps in a Month (The Truth)

Filed Under: Training Tagged With: biceps, ripped, training fundamentals

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