training fundamentals

So you want to have big biceps huh? Well, get in line.

A lot of guys are obsessed with big biceps like women are obsessed with Avocado toast.

But what exactly is considered “big” when it comes to biceps?

Bodybuilding legend, Arnold Schwarzenegger claimed to sport 22.8-inch arms post-workout, but I’ll bet most guys in your local gym aren’t coming close to that number.

Furthermore, how the heck do you BUILD big biceps?

If it’s questions like these that keep you up at night, don’t worry. You’re about to find out the reasonable standard for “big” biceps (and how you can get them).

[Read more…] about What Are Considered “Big Biceps”? (And How Do You Get Them?)

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.)

If you’re an online gamer, the term “noob” (n00b, newb, nooblet, what have you) is usually hurled in your direction as an insult from a more skilled player … and sometimes, rightfully so.

Being a noob is like a mark of shame.

But in the fitness world, the opposite is true.

Those newbie days are when you learn the most about yourself (and your drive), feel the most confident, and — more importantly — pack on an almost unreal amount of lean mass.

It’s the reason your college buddy returned from the break looking almost unrecognizable, transitioning from scrawny to brawny. Envious, you chalked it up to juicing or other shortcuts.

Now, if you want to maximize noob gains and build real muscle, here’s how:

[Read more…] about How to Maximize Noob Gains (And Build Real Muscle)

The noob gains — and the confidence that comes with them — can only last for so long. Six months and 20+ pounds of mass later, the reflection in the mirror will begin to seem permanent.

Strangely enough, you’re doing everything right.

A gram of protein per pound.

A professionally-designed, hardcore split routine.

An extra plate on the bar every time you max out.

The strength increases remain steady, yet the physical plateau hits your ego like a ton of bricks.

Telling your buddies that you bench 200+ pounds sounds like pure folklore when your shirts look no tighter, and the number on the scale hardly increases.

You just don’t get it: Why are you getting stronger but not bigger? Here are seven reasons!

[Read more…] about Here’s Why You’re Getting Stronger But Not Bigger

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)

First, the good news:

Every time you add a plate to the barbell, crank out a few extra reps per set and eat 0.5-0.8g of protein per pound of body weight, you’re building strength.

Now, for the bad news:

As with any goal you may have, there’s only so much progress you can make in a month.

No matter how much protein you eat, how many reps you perform, or how much weight you add to the bar.

So how much stronger can you get in a month (realistically)?

Let’s find out what a reasonable goal would be.

[Read more…] about How Much Stronger Can You Get in a Month? (Real Goals)

Do you ever find yourself slaving away in the gym and thinking, “Should I really be spending this long training one muscle?”

Or do you sometimes feel your workouts are much shorter than others around you and think you must be missing something?

While there’s no set length of a workout, as people have different goals and their bodies react to stimuli in different ways, it is important to make sure each muscle is receiving a sufficient workload.

Hitting that sweet spot ensures they get worked hard enough to encourage growth but not so much that you end up overtraining them, which at best will waste your time and could potentially even do more harm than good.

Well, if you are one of those people who is a little unsure, then don’t fear, I am going to try and help you out.

In today’s article I am going to show you how many exercises you want to be doing to get the best results possible, whatever your goals may be.

[Read more…] about How Many Exercises Per Muscle Group?