The STEEL LIBRARY - Nutrition

Can Sugar Really Harm You?

Can Sugar Really Harm You?

September 22, 2021 7 min read

Whether you are consuming apples, broccoli, bread, or chocolate cookies you are providing your body with sugar. But clarifying what kind of sugar we are discussing is crucial for a successful conversation. In this article, Dr. Paul Henning investigates the effects that added sugar has on health and performance.
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LeBron James

What is LeBron James’ Supplement Stack?

September 22, 2021 9 min read

LeBron James is one of the most well-known basketball players in the world. Here's a detailed article on LeBron's supplement stack!
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Are Carbs Really Addictive?

Are Carbs Really Addictive?

September 16, 2021 11 min read

The debate on whether carbs are good or bad and their role in optimal health have dominated discussions of the human diet for quite a long time. In this article Dr. Paul Henning examines the current research on whether carbs are addictive, and what that means for their role in your diet.
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Daisy Ridley

Daisy Ridley's Star Wars Workout Routine & Diet Plan

September 13, 2021 7 min read

Wielding a lightsaber is hard work, and yet actress Daisy Ridley makes it look easy as Jedi Master Rey Skywalker. Here's a detailed article on Daisy Ridley's Star Wars workout routine and diet plan!
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Jungkook's BTS Workout Routine & Diet Plan

Jungkook's BTS Workout Routine & Diet Plan

September 10, 2021 8 min read

While Jungkook's music has certainly made him a star, his physique has fitness-lovers interested in his trending workout routine as well. Here's a detailed guide on Jungkook's workout routine and diet plan!
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Is There Really An Anti-Inflammatory Diet?

Is There Really An Anti-Inflammatory Diet?

September 09, 2021 8 min read

Inflammation is the body's natural response to protect itself against harm and can be characterized as either acute/localized or chronic/systemic. In this article, Dr. Paul Henning investigates the impact of diet on the inflammatory processes of the human body and what you need to know to make better food choices.
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Man in gym training at leg press to define his upper leg muscles

Hack Squat vs Leg Press: Differences + Pros & Cons

August 28, 2021 10 min read

The hack squat and the leg press are excellent exercises to build big and strong leg muscles. Here's a detailed on the differences between the hack squat and leg press along with their pros and cons.
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Contrary To Popular Belief, The Ketogenic Diet Is Not Optimal For Gaining Muscle

Contrary To Popular Belief, The Ketogenic Diet Is Not Optimal For Gaining Muscle

August 26, 2021 8 min read

Over the years there have been many low-carbohydrate and high-fat diet approaches to weight loss such as the ketogenic diet. But much less is known about its affects on muscle mass, until now. In this article, Dr. Paul Henning examines the effects of the keto diet on building and maintaining muscle.
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How to Narrow Stance Squat (Forms & Benefits)

How to Narrow Stance Squat (Forms & Benefits)

August 21, 2021 8 min read

Narrow stance squats are a great way to build big leg muscles. Here's a detailed guide on how to do narrow stance squats!
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The Metabolic Advantages of Higher Protein Diets

The Metabolic Advantages of Higher Protein Diets

August 13, 2021 7 min read

High quality protein is absolutely essential for building lean tissue and promoting recovery from arduous training. But traditionally, higher protein diets have been viewed with a negative connotation and were proposed to cause kidney issues.
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White powder with test tube on the blue background and words bcaa, valine, leucine, isoleucine.

BCAA vs Whey Protein: Everything You Need To Know

August 10, 2021 8 min read

Branched Chain Amino Acids (BCAA) and whey protein are two of the most common bodybuilding supplements. Here's a detailed guide comparing the two!
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A control panel with three knobs each controlling one macronutrient type

Lean Bulking Macros (Everything You Need To Know)

August 09, 2021 9 min read

It's pretty easy to go overboard during a bulking phase and end up with too much fat gain. Here's a detailed guide on everything you need to know about lean bulking macros!
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Muscular bodybuilder eating healthy cereal.

What to Eat When Bulking (& How Much to Eat)

August 09, 2021 8 min read

When it comes to bulking up, figuring out your meal plan isn't as easy as it seems. Here's a detailed guide on what to eat and how much to eat when bulking!
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fit young man. bodybuilder in the kitchen;

How Much Protein Should You Consume When Bulking?

August 09, 2021 9 min read

Getting enough protein in your diet is crucial for building a lean, strong, and muscular physique. Here's a detailed guide on how much protein should you consume when bulking!
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How to Cut After Bulking (Everything You Need to Know)

How to Cut After Bulking (Everything You Need to Know)

August 08, 2021 10 min read

With every good bulking phase comes a cutting phase. However, there’s much more to cutting than just killing yourself with dieting and cardio. Here's a detailed guide on how to cut after bulking!
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unhealthy or healthy food

Dirty Bulking vs Clean Bulking: Everything You Need to Know

August 08, 2021 10 min read

If you’ve heard the term “bulking,” chances are that you’ve already spent some time around the gym or around people who often frequent it. Here's everything you need to know about dirty bulking versus clean bulking!
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Supplements Proven To Help Glucose Regulation

Supplements Proven To Help Glucose Regulation

August 06, 2021 12 min read

Hyperglycemia (i.e. elevated blood glucose/sugar levels) can have a negative impact on your health affecting everything from your vision to weight to your heart. So it's crucial to understand how to manage it. In this article, Dr. Paul Henning investigates supplements research has shown to improve glucose response.
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Young man and woman wearing training hardly on cycling machines in light spacious gym.

How to Improve Your Muscular Endurance

August 04, 2021 9 min read

Muscular endurance has many health benefits and can make you an overall better lifter. Here's a detailed guide on how to improve your muscular endurance!
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Structural chemical formula and molecular structure model of silicon dioxide (silica)

What is Silica in Supplements?

August 04, 2021 10 min read

Silica has many uses but a lot of people don't know that it's also used as a health supplement. Here's a detailed guide on silica as a supplement ingredient!
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Photo of exercise related item with word HIIT

How Often Should You Do HIIT Workouts?

August 04, 2021 4 min read

High Intensity Interval Training (HIIT) combines the benefits of strength training and cardio into one efficient and effective workout. Here's a detailed guide on how often you should do HIIT workouts!
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sexy muscular male torso six packs on wet body of athletic man

15 Best Stomach Exercises for Hard & Chiseled Abs

July 29, 2021 10 min read

When it comes to the most aesthetic muscles on the human body, it’s hard to compete with the stomach muscles. Here are the 15 best stomach exercises for hard and chiseled abs!
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Dumbbells, sport shoes, smart phone with earphone, skipping rope and water bottle on wooden gym floor with word HIIT

HIIT Workouts: How Long Does it Take for Results?

July 29, 2021 9 min read

HIIT is great for getting results without having to spend too much time in the gym. Here's a detailed guide on how long your HIIT workouts should be for best results!
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Fitness man working out lat pulldown training at gym

10 Best Pull Exercises for Muscle & Strength

July 29, 2021 10 min read

The push-pull training method is great for building size and strength. Here are the 10 best pull exercises for muscle and strength!
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Before and after diet and workout

5 Exercises to Get Rid of Your Love Handles

July 29, 2021 9 min read

Are you a guy who is dealing with embarrassing love handles? Are you tired of feeling horrible about your abdominal fat and want to get rid of it fast? If so, then we have the solution! We are sharing our top 5 exercises for getting rid of love handles. Each exercise was picked because it specifically targets the abdom
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Bearded athletic looking bodybulder work out with battle rope on dark studio background with smoke

What Size Battle Ropes Should You Get? (Length & Thickness)

July 29, 2021 9 min read

Battle ropes: perhaps one of the most misunderstood and underrated fitness tools. Here's a detailed guide on what size battle ropes you should get!
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Female athlete doing goodmorning exercise at functional training gym

How to Do Banded Good Mornings (Benefits & Variations)

July 29, 2021 8 min read

Banded good mornings are a great for building a big and strong posterior chain. Here's a detailed guide on how to do banded good mornings and its many variations!
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How to Do Glute Kickbacks: Techniques, Benefits, Variations

How to Do Glute Kickbacks: Techniques, Benefits, Variations

July 29, 2021 9 min read

Glute kickbacks are great for building strong and big glutes. Here's a detailed guide on how to do glute kickbacks and their benefits and variations!
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Are Your BCAA’s Made From D*ck Feathers?

Are Your BCAA’s Made From D*ck Feathers?

July 25, 2021 2 min read

Amino acids are the building blocks of protein and muscle, but not all amino acids are the same. There's a total of 22 amino acids, 9 of which are 'essential'...read more
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Ronnie Coleman Guest Posing

Ronnie Coleman's Real Workout Routines

July 25, 2021 10 min read

Ronnie Coleman is unmatched in the world of bodybuilding. He’s won so many bodybuilding titles it would make your head spin. Check out this in-depth article on Ronnie Coleman's real workout routines!
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‘It’s been 3 weeks and this stuff makes me feel like lifting a car...’

‘It’s been 3 weeks and this stuff makes me feel like lifting a car...’

July 24, 2021 3 min read

ELEVATE YOUR BASELINE PUMP - ‘It’s been 3 weeks and this stuff makes me feel like lifting a car’

If you're ready to elevate your baseline pump and take your strength and muscle game to the next level, you can get 'greatness in a bottle' here.

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Vegetables: Are They Really Necessary for a Healthy, Lean, Strong, and Athletic Body?

Vegetables: Are They Really Necessary for a Healthy, Lean, Strong, and Athletic Body?

July 21, 2021 10 min read

We were all told to eat our vegetables as we were growing up, because in order to be healthy and strong, we need to eat lots of vegetable every day. Or do we? In this article Dr. Paul Henning investigates to determine what the science overwhelmingly suggests.
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Sylvester Stallone

What is Sylvester Stallone’s Supplement Stack?

July 19, 2021 10 min read

Sylvester Stallone has been a film icon for nearly fifty years and he's built and maintained a very impressive physique. Here's a detailed guide on Sylvester Stallone's supplement stack!
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One Thing High Performance People Have In Common

One Thing High Performance People Have In Common

July 15, 2021 2 min read

Everybody has morning routines, but most people don’t think about them at all and it’s a shame. Because your morning routine is the cornerstone of your success. Read more...
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Dramatic Increase In Anabolic Response From New Research-Based Nutrient Combination

Dramatic Increase In Anabolic Response From New Research-Based Nutrient Combination

July 15, 2021 10 min read

In order to gain muscle, it’s imperative that we repeatedly attain an anabolic response to our training and nutrition. New research suggests that a specific combination of nutrients dramatically increases anabolic response following training. In this article, Dr. Paul Henning dissects the research to learn more.
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Side profile of a young chubby man transformation into a slim happy person

10 Best Bodyweight Exercises for Weight Loss

July 13, 2021 10 min read

One of the most common reasons for hitting the gym is wanting to lose weight. The beauty of achieving that goal is that you’re not going to need any sort of special equipment if you know what you’re doing. Here are the 10 best bodyweight exercises for weight loss!
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Burning paper with word calories written on it

10 Best Calorie-Burning Exercises for Losing Weight

July 13, 2021 9 min read

If you Google the term "weight loss" more than 3 billion results return in a matter of seconds. While there's a lot of weight loss information out there, what's the best of it? To clear the air, we are sharing our top 10 calorie-burning exercises for extreme body fat loss!
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 New England Patriots quarterback Tom Brady

What is Tom Brady’s Supplement Stack?

July 13, 2021 10 min read

Well known for his long NFL career with the New England Patriots and then the Tampa Bay Buccaneers, Tom Brady is a legend in his own right. Here's a detailed article on Tom Brady's supplement stack!
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strong and muscular bodybuilder wearing a hat

What is CT Fletcher's Supplement Stack?

July 12, 2021 9 min read

If you’re into bodybuilding or weightlifting, you have likely heard of professional bodybuilder, powerlifter, and fitness legend CT Fletcher. Here's a detailed guide on CT Fletcher's supplement stack!
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Crossfit athlete preparing to lift heavy barbell in a cloud of dust at the gym.

The 5 Best Barbell Complex Workouts to Build Muscle

July 12, 2021 10 min read

Barbell complex workouts are very simple to memorize and complete, and they’re great for strength training, fat burning, and bodybuilding. Here are the 5 best barbell complex workouts to build muscle!
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Athletic man jumping on fit box in gym

10 Best Functional Fitness Exercises & Workout Plans

July 12, 2021 9 min read

Functional fitness training is a type of exercise that aims to improve your daily life by mimicking real-life movements. Here are the 10 best functional fitness exercises and workout plans!
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Handsome young muscular man posing shirtless on the beach

What Are The Ideal Male Body Proportions?

July 12, 2021 9 min read

If you look at some of the most legendary male fitness figures of all time, almost all of them have similarly proportioned bodies. come to define the ideal male physique, one with low body fat and perfectly proportioned muscles. Here's a detailed article on the ideal male body proportions!
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Dumbbells, sport shoes, smart phone with earphone, skipping rope and water bottle on wooden gym floor with word HIIT

12 Best HIIT Exercises for Burning Fat & Building Muscle

July 12, 2021 10 min read

High-intensity interval training (HIIT) relies on a period of active time, followed by periods of rest. Here are the 12 best HIIT exercises for burning fat and building muscle!
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girl posing showing well rounded glute muscles

15 Best Butt Workouts for Toning Your Glutes at Home

July 12, 2021 10 min read

Toning your glutes is one of the most straightforward ways to get your body looking summer-ready. Here are the 15 best butt workouts for toning your glutes at home!
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Sexy fit woman performing a shoulder press exercise

Push Press vs Push Jerk vs Strict Press (Comparison)

July 12, 2021 9 min read

The push press, push jerk, and strict press are all pressing movements that use the shoulder muscles. Here's a detailed guide comparing the push press, the push jerk, and then strict press!
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Strong bodybuilder training quads in the gym

10 Best Quad Exercises for Super Strong Legs

July 12, 2021 10 min read

Your quads are an integral part of your lower body. They’re a massive set of muscles that look incredible after a little bit of work. Here are the 10 best quad exercises for incredibly strong legs!
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Main food groups - macronutrients

What Are Macros? Everything You Need to Know

July 12, 2021 10 min read

A dietary trick with real potential to help you reach your fitness goals is tracking macros. Here's a a detailed guide on everything you need to know about macros!
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Strong Athletic Man Fitness Model posing back muscles

10 Best Trap Exercises - Build Stronger Trapezius Muscles

July 12, 2021 10 min read

Building a huge and strong set of traps can be quite the challenge. Here are the 10 best exercises for building stronger trapezius muscles!
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Bodybuilder Doing Heavy Weight Exercise For Legs

10 Best Calf Exercises for Strong, Sculpted Legs

July 12, 2021 10 min read

Building a pair of strong and aesthetic calves can be quite the challenge. Here are the 10 best calf exercises for strong, sculpted legs!
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Happy couple in gym feeding each other with fresh salad at gym

The Best and Worst Foods to Eat Before a Workout

July 08, 2021 9 min read

Bad meal timing or a less-than-ideal meal before a workout can hinder training performance. Here's a detailed list of the best and worst foods to eat before a workout!
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Man In Gym Exercising On The Barbell Bench Press

How to Pin Press: Pros/Cons, Tips & Alternative Exercises

July 08, 2021 9 min read

The pin press is a great variation of the bench press. Here's a detailed guide on how to pin press along with its pros, cons, and alternatives!
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fat man

10 Best Exercises That Burn Belly Fat Fast

July 08, 2021 10 min read

Almost everyone has at least some belly fat and almost everyone wants to get rid of it. Here are the 10 best exercises that burn belly fat fast!
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weights and gym equipment on the floor at fitness box

What is Rich Froning’s Supplement Stack?

July 08, 2021 9 min read

Rich Froning Jr. has been given the title of the Fittest Man in History after being the CrossFit Games champion four years in a row. Here's a detailed list of Rich Froning's supplement stack!
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Empty workout barre studio with mats.

7-Day Barre Workout Plan You Can Do At Home

July 08, 2021 10 min read

Barre is amazing for getting toned, building some muscle, and sculpting your body. Here's a 7-day barre workout plan you can do at home!
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woman measuring her waist with a tape

How to Lose Water Weight Fast: 10 Evidence-Based Tips

July 08, 2021 9 min read

Water weight gain occurs when your body holds onto extra water. Here's a detailed guide with 10 evidence-based tips on how to lose water weight!
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10 Best Ab Exercises for Women (Killer Ab Workout)

10 Best Ab Exercises for Women (Killer Ab Workout)

July 08, 2021 10 min read

Your abs are the single most important muscle group when it comes to stability and strength. If you can sculpt them well, they’re also going to look great during the summertime, giving you that strong slender look you’ve been aiming for all year. Here are the 10 best ab exercises for women!
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Resistance Training: A Key Strategy to Manage Prediabetes & Type 2 Diabetes?

Resistance Training: A Key Strategy to Manage Prediabetes & Type 2 Diabetes?

July 08, 2021 7 min read

Type 2 diabetes is a deadly disease that affects over 400 million people worldwide and accounts for around 90% of all cases of diabetes. In this article, Dr. Paul Henning discusses the impact that resistance training has on this deadly condition.
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Should You Work Out Twice Per Day? (Pros, Cons & Tips)

Should You Work Out Twice Per Day? (Pros, Cons & Tips)

July 04, 2021 9 min read

Bodybuilders, fitness pros, and personal trainers do it… but, is working out twice per day right for you? Here's a detailed guide with the pros, cons, and tips on training twice in one day!
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Before and after diet and workout

Fixing Bloated Abs: 3 Simple Workouts & Mistakes to Avoid

July 04, 2021 9 min read

When you're on a mission to build a six-pack, waking up every day to bloated abdominal muscles can be the most frustrating thing. Here are 3 simple workouts and mistakes to avoid when fixing bloated abs!
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Close-up of bodybuilders muscular legs

10 Exercises for a Killer Inner Thigh Workout

July 04, 2021 10 min read

No leg day is complete without showing those inner thighs some love. Not only does having strong inner thighs look great, but it’s also functionally beneficial. Check out this guide for 10 exercises for a killer inner thigh workout!
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bodybuilder in gym listening to music on phone with headset

The 25 Best Workout Songs of All Time

July 04, 2021 9 min read

No killer training session is complete without a great playlist. Check out this list of the 25 best workout songs of all time!
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Does Eating Breakfast Really Help With Weight Loss & Fat Loss?

Does Eating Breakfast Really Help With Weight Loss & Fat Loss?

July 02, 2021 9 min read

Our parents always told us to eat a good breakfast before going to school, but as we get older and enter teenage years and beyond; many of us start to skip breakfast. But what role does breakfast play in the overall picture of health & fitness? In this article, Dr. Paul Henning examines some evidence on this topic.
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Young sweaty strong muscular fit man with big muscles doing kettlebell snatch

How to Do the Kettlebell Snatch with Proper Form

July 02, 2021 9 min read

Kettlebells are hands-down one of the best, most versatile pieces of gym equipment. Here's a detailed guide on how to do the kettlebell snatch with proper form!
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 man in a blue tank top does seated machine rows at the gym

The Chest-Supported Row: How to Do It Correctly

July 02, 2021 9 min read

Chest-supported rows are one of the best row variations because they're particularly good at isolating your back muscles so you gain as much mass as possible. Here's a detailed guide on how to do the chest-supported row correctly!
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Man doing fitness workout, practicing abs exercise with med ball at street.

20 Best Oblique Exercises for a Powerful Core

July 02, 2021 10 min read

The obliques are often ignored but developing them promises a lot of carry-over benefits, not just to your midsection’s aesthetic, but also to functional and athletic movements. Here are the 20 best oblique exercises for a powerful core!
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Can't Get Your Arms Behind Your Back? Try These 5 Stretches

Can't Get Your Arms Behind Your Back? Try These 5 Stretches

July 02, 2021 10 min read

Bringing your arms behind your back is one of the simplest, yet most complicated movements that the arm can do. Here are 5 stretches to help you get your arms behind your back!
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 bodybuilder guy in military vest doing push-ups exercise in the gym.

How to Complete the Murph CrossFit Workout

July 02, 2021 9 min read

The Murph Workout is a military-style challenge within the CrossFit community used to test extreme endurance and strength. Here's a detailed guide on how to complete the Murph CrossFit workout!
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Dumbbells, sport shoes, smart phone with earphone, skipping rope and water bottle on wooden gym floor with word tabata

Tabata Workout 101: What is Tabata Training?

July 02, 2021 9 min read

You may have tried running, weightlifting, biking, or even swimming, but have you ever tried Tabata? Here's a detailed guide on Tabata training along with sample Tabata workouts!
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Golfers hit sweeping golf course in the summer

The Best Golf Workout Program for Lowering Your Handicap

July 02, 2021 10 min read

Avid golfers all have one thing in common: they are constantly looking to boost their performance. There are many things you can do off the golf course to get a better swing and a stronger game. Check out the best golf workout program for lowering your handicap!
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Muscular man showing muscles

The Proven Muscle Building Workout Program for Mass

July 02, 2021 10 min read

Building muscle is no simple task and following a good program is essential for results. Check out this proven muscle building workout programs for mass!
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Human Male Body Anatomy Illustration with visible muscles and tendons

Foot Intrinsic Workout: 5 Exercises for Foot Strength

June 29, 2021 10 min read

Maintaining healthy feet is one of the best ways to ensure comfort and wellbeing. Here's a detailed list of the 5 best exercises for foot strength!
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Woman exercising pilates. Dead bug exercise.

How to Do the Dead Bug Exercise (Plus Variations)

June 29, 2021 10 min read

A name like “dead bug” doesn’t instill much confidence in the efficacy of an exercise, especially when we can instead opt for workouts that promise us a superhero physique. But the dead bug pulls its weight when it comes to excellent abdominal workouts. Here's how to do the dead bug exercise and its variations!
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Bodybuilder showing his back and biceps muscles,

7 Evidence-Based Shoulder Stability Exercises

June 29, 2021 10 min read

The shoulder joint is one of the most complex joints in the human body. It’s extremely mobile, allowing us to move our arms in almost any direction. Here are the 7 best evidence-based exercises for shoulder stability!
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powerlifter in knee wraps exercise squat powerlifting

Blood Flow Restriction Training 101: How BFR Works

June 29, 2021 10 min read

You may have heard of blood flow restriction training. Here's a detailed guide on what it is and how it works for hypertrophy!
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The Importance of Pre-Sleep Protein

The Importance of Pre-Sleep Protein

June 23, 2021 8 min read

As we know, resistance training represents a potent stimulus to increase skeletal muscle mass and strength. However, without protein, net muscle protein balance will remain negative. In this article, Dr. Paul Henning discusses the importance of pre-sleep protein as it relates to muscle protein synthesis.
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Is There A Fat Burning Zone?

Is There A Fat Burning Zone?

June 16, 2021 6 min read

Obesity rates in the United States have been rising exponentially in recent years. This increase has caused an increase in chronic diseases such as coronary heart disease, diabetes, hypertension, and more. In this article, Dr. Paul Henning discusses the science of fat metabolism and how it relates to food and exercise.
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Weapons mace ancient weapons handle ball war.

The 16 Best Steel Mace Exercises (with Video Demonstration)

June 12, 2021 10 min read

The steel mace is a great tool for building muscle strength and endurance. Here are the 16 best steel mace exercises with a video demonstration!
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Muscular Athletic Men Exercise With Resistance Band

The 5 Types of Resistance Bands (& Which One to Get)

June 12, 2021 10 min read

With so many resistance bands on the market it can be hard to find the right one. Here's an in-depth guide on the 5 types of resistance bands (and which one to get)!
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Should You Do Cardio On An Empty Stomach To Burn More Fat?

Should You Do Cardio On An Empty Stomach To Burn More Fat?

June 11, 2021 6 min read

Some believe that simply by exercising first thing in the morning on an empty stomach will burn more body fat, but if it were that simple; we wouldn’t have an overweight/obesity epidemic in our country. In this article, Dr. Paul Henning unwinds the confusion surrounding 'fasted cardio'
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fit muscular man training in the gym

8 Serratus Anterior Exercises for Chiseled & Stable Core 

June 10, 2021 9 min read

Besides looking cool, a well-developed serratus anterior also plays a big role in proper posture and adequate shoulder strength. Here are 8 serratus anterior exercises for a chiseled and stable core!
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muscular bodybuilder doing arm exercises in gym

5 Best Bicep Stretches to Warm Up Your Upper Body

June 10, 2021 10 min read

Having strong biceps isn't just for show, they play a big role in many upper body exercises. Here's are the 5 best bicep stretches to warm up your upper body!
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a beginner exercising with dumbbells in a gym

Newbie Gains 101: How Long do Beginner Gains Last?

June 10, 2021 9 min read

Are you someone who's just getting started on their muscle-building journey you may have heard of the term newbie gains. Here's an in-depth guide on what newbie gains are and how long they last!
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rear view of bodybuilder flexing muscles

How to Get a Thicker Neck (7 Best Exercises)

June 10, 2021 10 min read

If you’re interested in bodybuilding then you know how important it is to build your muscles proportionately. Nobody wants a pencil neck sitting atop a barrel-sized torso. Here's an in-depth guide on the 7 best exercises to get a thicker neck!
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bodybuilder doing dumbbell presses

How to Get Broader Shoulders (10 Best Exercises)

June 10, 2021 10 min read

Most men in the gym want thick, broad shoulders that give him a frame worthy of envy. Here's a detailed list of the 10 best exercises for broader shoulders!
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a lean and muscular bodybuilder

The Lean Chest Workout: 7 Exercises for a Flat Chest

June 10, 2021 10 min read

Mondays may be hated for being the start of the workweek, but for lifters that also means chest day. Here's a detailed guide on the 7 exercises for lean and muscular chest!
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medical tourniquet orange on a blue background.

Blood Flow Restriction Training 101: What’s It All About?

June 09, 2021 9 min read

Blood flow restriction is a well-known practice for muscle hypertrophy. Here's a detailed guide on what blood flow restriction training is all about!
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 man experiences leg cramping and grimaces in pain

How to Manage a Hip Flexor Strain (Tips & Rehab Exercises)

June 09, 2021 9 min read

A hip flexor strain usually manifests as pain near the front part of the hips. Here are some tips and rehab exercises for managing your hip flexor strain!
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Young handsome fit man performing back-extension exercise

How to Do Hyperextensions for Back & Leg Strength

June 09, 2021 10 min read

The hyperextension is a great exercise for a strong and healthy posterior chain. Here's a detailed guide on how to do hyperextensions for back and leg strength!
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Fitness man lifting kettlebell weight training russian twist exercise

5 Rotation & 5 Anti-Rotation Exercises for Core Strength

June 09, 2021 9 min read

Having a strong core is the first step to having a strong body overall. Here's a detailed list of 5 rotation & 5 anti-rotation exercises for core strength!
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a man touching knee at pain point

Knee Valgus 101: What It Is & How to Prevent It

June 09, 2021 10 min read

Knee valgus is sure to cause a cascade of pain and injuries that keep you out of the gym long-term and stunt your lifting progress. Here's an in-depth guide on what knee valgus is and how to prevent it!
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young man running on a treadmill at home

This 20-Minute Treadmill Workout Will Help You Lose Weight Fast

June 09, 2021 10 min read

Getting on the treadmill can be a great way of burning fat and getting shredded. Check out this 20-minute treadmill workout to lose weight fast!
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fit  man working out with resistance band

Can You Really Build Muscle With Resistance Bands?

June 09, 2021 10 min read

Can resistance bands provide the kind of strain needed to make your muscles stronger and bigger? Absolutely! Keep reading to find out how to incorporate resistance bands into your workout routine!
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Man with hand squeeze at red spot shoulder as suffering from Thoracic Outlet Syndrome

7 Best Exercises & Stretches for Thoracic Outlet Syndrome

June 09, 2021 9 min read

In the world of fitness and sport, injuries are unfortunately not uncommon. Thoracic outlet syndrome is one of such many conditions. Here's are the 7 best exercises and stretches for Thoracic Outlet Syndrome!
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decline push ups

How to Do Decline Pushups: Tips, Muscles Worked & Variations

June 09, 2021 10 min read

Decline push-ups are an incredible exercise for building muscle strength and endurance. Here's a detailed guide on how to do decline push-ups and its many variations!
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How to Do Chin-Ups Properly (& What Muscles They Work)

How to Do Chin-Ups Properly (& What Muscles They Work)

June 09, 2021 10 min read

Chin-ups and their close cousin the pull-up are one of the best displays of raw strength. Here's a detailed guide on how to do chin-ups properly and what muscles they work!
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How to Build Bigger Abs as a Skinny Guy

How to Build Bigger Abs as a Skinny Guy

June 09, 2021 9 min read

Are you a guy on the skinnier side who's been following online guides on how to build big abs but not seeing results? Here's a detailed guide on how to build bigger abs as a skinny guy!
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Man doing side plank leg raise on a running track

10 Best Hip Abductor Exercises (With Video Tutorials)

June 06, 2021 10 min read

Anytime your leg moves away from the midline of your body, it’s the work of your hip abductor muscles. Check out the 10 best hip abductor exercises (with video tutorials)!
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woman and her personal trainer, working muscles with rubber elastic band

8 Rotator Cuff Band Exercises for Shoulder Rehab

June 06, 2021 9 min read

For those who sustain a rotator cuff injury, getting those muscles back in shape can seem like a daunting task. Here are 8 rotator cuff band exercises for shoulder rehab!
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Athletic Men Holding Protein Drink Bottle and Resistance Bands

The 10 Best Resistance Band Exercises for Building Back Strength

June 06, 2021 10 min read

Training with resistance bands is a simple yet effective way to build a strong, muscular back. Here's a detailed list of the 10 best resistance band exercises for building back strength!
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Supplements That Support Resistance Training In Countering The Effects Aging

Supplements That Support Resistance Training In Countering The Effects Aging

June 03, 2021 13 min read

Maintaining skeletal muscle and physical function are absolutely critical to optimal health throughout the aging process. In this article, Dr. Paul Henning discusses evidence based supplements that have been shown to fight off the effects of age related muscle loss, called sarcopenia.
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Fitness man exercising with stretching band in the gym.

The Best Resistance Band Chest Exercises (Top 7 With Videos)

May 30, 2021 10 min read

Ready for a workout that works all of the muscles in your chest, is low-impact, and can be done from your home gym? Then look no further than these top 7 resistance band chest exercises (with videos)!
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Muscular Men Training With Resistance Bands

Resistance Bands vs Free Weights: Are Bands Better?

May 30, 2021 9 min read

Two of the most common pieces of gym equipment are resistance bands and free weights and they both have a place in your workout routine. Here's a detailed guide on resistance bands versus free weights so you can decide if bands are better for you!
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Young athlete getting ready for crossfit training

10 Amazing Benefits of Kettlebells Training

May 30, 2021 9 min read

Kettlebell swings are a great all-round exercise to build muscular strength and endurance as well as cardiovascular stamina. Here's a detailed list of the 10 amazing benefits of kettlebell training!
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Fat Burners 101: How Do Fat Burners Work for Weight Loss?

May 30, 2021 10 min read

Fat burning supplements are some of the biggest best-sellers in the weight loss market. Here's are detailed guide on what fat burners are made of how they work for weight loss!
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Chemical molecular formula hormone testosterone

Testosterone Boosters 101: When & How to Take T-Boosters

May 30, 2021 10 min read

Testosterone boosting supplements have been very popular for a while now. Here's a detailed guide on what testosterone boosters are and when and how to take them!
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Scoop of creatine powder and a dumbbell

Creatine 101: When & How to Take Creatine for Muscle Growth

May 30, 2021 10 min read

Creatine is one of the most widely used and researched workout supplements. Here's a detailed guide on what creatine is and when and how to take it for muscle growth!
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close up of man with jar and bottle preparing protein shake

Whey Protein vs Plant Protein (The Debate is Over)

May 30, 2021 10 min read

While whey protein has been the most popular option for a long time, plant proteins are quickly catching up. Here's a detailed guide comparing whey protein with plant protein...the debate is finally over!
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What is Liposomal Vitamin C — And What Are the Benefits?

May 30, 2021 10 min read

Vitamin C is one of these dietary supplements that goes that extra mile in helping out the human body. Here's an detailed guide on liposomal vitamin C and its benefits!
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muscular fitness male model pulling up on horizontal bar in a gym

Best Pull Exercises For Each Part of Your Body

May 30, 2021 9 min read

If you want to be as strong as possible, make sure to balance pushing movements with pulling ones in your exercise routine. Here's a detailed list of the best pull exercises for each part of your body!
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Muscular powerful aggressive man training with rope in functional training fitness gym

10 Benefits of Training With Battle Ropes

May 30, 2021 9 min read

If you’re looking to gain some serious strength and change up your current gym routine, battle ropes may be your answer. Check out this list of 10 benefits of training with battle ropes!
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smiling man stretching legs in the gym

10 Psoas Exercises to Stretch & Strengthen Your Hips

May 30, 2021 10 min read

Despite the lack of attention they may get from gym goers, the psoas muscles are among the most important muscles in the entire body as they are the primary hip flexors. Check out these 10 psoas exercises to stretch & strengthen your hips!
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Man working out with battle ropes at gym

Top 10 Muscular Endurance Exercises for Beastly Sets

May 30, 2021 10 min read

While it’s true training for muscle endurance over a long period of time may not result in huge gains, improving muscular endurance can still be beneficial for marathon runners and weightlifters alike. Check out these top 10 muscular endurance exercises for beastly sets!
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Strong bodybuilder with thick lower back muscles

7 Best Erector Spinae Exercises for Posture & Strength

May 30, 2021 10 min read

Getting better posture and improving back strength can boost your overall quality of life. Here's a detailed list of the 7 best lower back exercises for postureand strength!
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Stabilizer Muscles 101: What They Are & Why They're Important

May 30, 2021 9 min read

Despite them being extremely crucial, stabilizer muscles are something we don’t talk about all that often. Here's a detailed explanation of what stabilizer muscles are and why they're important!
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Strong well built bodybuilder lifting dumbbell weights

Dumbbell Weight for Beginners: What Weight Should You Use?

May 30, 2021 9 min read

Dumbbells are extremely versatile and can help accomplish most fitness goals. Here's a detailed guide on what dumbbell weight beginners should use!
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Fitness woman doing exercise for glutes, cable kickbacks

The 10 Best Gluteus Medius Exercises for Strength & Tone

May 30, 2021 10 min read

You’re probably already familiar with the largest muscle in your gluteal muscle group: the gluteus maximus. But, what about the other muscles within your glutes such as the gluteus medius? Here's a detailed list of the 10 best glute medius exercises for strength and tone!
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Man training glutes in the gym

The 10 Best Exercises for Gluteus Minimus Activation

May 30, 2021 9 min read

The gluteus minimus is an often-overlooked muscle that should be anything but the sort if you want to have a healthy and strong body for many years to come. Here's a detailed list of the 10 best exercises for gluteus minimus activation!
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Testosterone Replacement Therapy and Cardiovascular Risk: Is There A Link?

Testosterone Replacement Therapy and Cardiovascular Risk: Is There A Link?

May 26, 2021 14 min read

Due to an increase awareness of men’s health issues, including androgen deficiency, the use of testosterone therapy is growing. But what are the long-term implications of TRT on heart health? In this article Dr. Paul Henning looks deeper into the research to see if there's link to TRT and heart problems.
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Overcoming Anabolic Resistance That Occurs With Aging

Overcoming Anabolic Resistance That Occurs With Aging

May 14, 2021 11 min read

Anabolic resistance is responsible, in part, for muscle atrophy with aging, muscle disuse, and during disease states. This phenomenon is termed “sarcopenia”, or "age related muscle loss" and in this article, Dr. Paul Henning discusses how fight the affects of muscle loss caused by aging.
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a smartphone with the YouTube logo, gray sneakers, red dumbbells and a bottle of water

The 10 Best Bodybuilding Channels on YouTube

May 11, 2021 10 min read

With so much fitness information available online it can be hard separate the wheat from the chaff. Here's a detailed list of the 10 best bodybuilding channels on YouTube!
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Georges St-Pierre's Real Workout Routine & Diet Plan

May 11, 2021 10 min read

Georges St. Pierre is widely regarded as one of the greatest MMA fighters to ever step into the ring. Here's a detailed article on Georges St. Pierre's real workout routine and diet plan!
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Michael Phelps at his last Olympic race

Michael Phelps's Olympic Workout Routine & Diet Plan

May 11, 2021 10 min read

Micheal Phelps is widely regarded as one of the best swimmers of all time. Here's a detailed article on Michael Phelps's Olympic workout routine & diet plan.
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Michael Jai White attends movie premiere

Michael Jai White's Real Workout Routine & Diet

May 10, 2021 10 min read

Michael Jai White is a famous martial artist and movie star. Here's a detailed article on Michael Jai White's real workout routine and diet!
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7 "Bear Mode" Tips to Help You Bulk Like Jeff Nippard

May 09, 2021 9 min read

Jeff Nippard is a renowned figure in the online bodybuilding and strength training community. Here's a detailed article on the 7 "bear mode" tips to help you bulk like Jeff Nippard.
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man is preparing to do a deadlift

How Many Reps & Sets of Deadlifts Should You Do?

May 09, 2021 9 min read

The deadlift is a great exercise to build both strength and endurance. Here's a detailed on how many reps and sets of deadlifts you should do!
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fitness model in gym showing his abs

How Long Should You Cut For Best Results?

May 09, 2021 10 min read

Cutting is about getting lean so you can show off the muscles you've worked so hard to build. Here's a detailed guide on how long you should cut for best results!
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torso of attractive male body builder on blue background

7 Exercises for a Killer Outer Chest Workout

May 09, 2021 10 min read

No shredded physique is complete without a thick, wide, and and defined chest. Here's a detailed article on the 7 exercises for a killer outer chest workout!
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Ben Affleck at the World premiere of Justice League

Ben Affleck's Batman Workout Routine & Diet Plan

May 09, 2021 10 min read

Ben Affleck is one of the world's most renowned actors. Check out this article the workout routine and diet plan Ben Affleck used to get jacked and be Batman!
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Huge bodybuilder doing barbell curls in a gym

Rich Piana's Real Workout Routine & Diet Plan

May 09, 2021 10 min read

Rich Piana was a renowned bodybuilder and a pioneer of many intense workout techniques. Check out this article on Rich Piana's real workout routine and diet plan!
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Muscular man during his workout on the street

The ULTIMATE List of Bodyweight Exercises

May 08, 2021 10 min read

There are plenty of ways to build big muscles even if you don’t have access to heavy weights, barbells, or large machines. Here's a detailed guide on the ultimate list of arm exercises!
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Muscular male showing big arm muscles

10 Best Bodyweight Arm Exercises for Getting Shredded

May 08, 2021 10 min read

There are plenty of ways to build killer arms even if you don’t have access to heavy weights, barbells, or large machines. Here's a detailed guide on the 10 best bodyweight arm exercises for getting shredded!
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Strong man and woman are doing climber exercise while staying in plank position.

20 Best Partner Exercises - Workout With a Friend

May 08, 2021 10 min read

Having a training partner is a great way to be consistent with your workouts. Here's a detailed guide on 20 best partner exercises so you can have a great workout with your friend!
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male athlete doing a plank outdoors

How Long Should You Hold a Plank For Best Results?

May 08, 2021 9 min read

Planks are great way to build strength, endurance, and a great core. Here's a detailed guide on how long should you hold a plank for best results!
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How Many Push-Ups Should You Be Able to Do?

How Many Push-Ups Should You Be Able to Do?

May 08, 2021 10 min read

Being able to do lots of push-ups is a classic show of strength. Here's a detailed article on how many push-ups one must be able to do!
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The world strongest man competition

Eddie Hall’s Real Workout Routine & Diet Plan

May 08, 2021 9 min read

Before Eddie Hall is one of the most famous World’s Strongest Man competition winners and a multiple weightlifting world records holder. Here's an article on Eddie Hall's real workout routine and diet plan!
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Brad Pitt attends the premiere of the movie

Brad Pitt’s Real Workout Routine & Diet Plan

May 08, 2021 9 min read

Brad Pitt is one of the world's most renowned actors. Check out this article on Brad Pitt's real workout routine and diet plan!
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Dave Bautista’s Real Workout Routine & Diet Plan

Dave Bautista’s Real Workout Routine & Diet Plan

May 08, 2021 9 min read

Dave Batista is one of the most renowned professional wrestlers as well as a famous actor. Check out this article on Dave Bautista’s real workout routine and diet plan!
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How to Front Lever: Beginner's Guide with Tips

May 07, 2021 9 min read

Front levers are one of the most difficult isometric exercises that gymnasts and other athletes perform. Here's a detailed beginner's guide full of tips on how to front lever!
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Man jogging on bridge road

Proper Jogging Form: How to Jog Like a Pro

May 07, 2021 9 min read

Want to run like the pros do on your cardio day or as you warm up? Then check out this detailed guide on proper jogging form so you too can jog like a pro!
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Bodybuilder Doing Heavy Weight Exercise For Legs Hamstrings

5 Bodyweight Exercises for a Killer Hamstring Workout

May 07, 2021 10 min read

There are plenty of ways to build strong hamstrings even if you don’t have access to heavy weights, barbells, or large machines. Here's a detailed guide on the 5 best bodyweight exercises for a killer hamstring workout!
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man doing burpees outdoors

How to Do Burpees: Beginner's Guide with Tips

May 07, 2021 9 min read

Burpees are one of the best calorie-torching full-body exercises you can add to your workout routine. Here's a detailed beginner's guide full of tips on how to do burpees!
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Bodybuilder showing his biceps

7 Bodyweight Bicep Exercises for Shredded Arms

May 07, 2021 10 min read

There are plenty of ways to build killer biceps even if you don’t have access to heavy weights, barbells, or large machines. Here's a detailed guide on the 7 best bodyweight bicep exercises for shredded arms!
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New England Patriots quarterback Tom Brady

Tom Brady's Real Workout Routines & Diet Plan

May 07, 2021 10 min read

Tom Brady is one of the most accomplished quarterbacks in the entire history of the NFL. Check out this article on Tom Brady's real workout routines and diet plan!
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Proper Sprinting Form: How to Sprint Like a Pro

May 07, 2021 10 min read

Sprinting is a high-intensity cardio activity that builds functional strength and lean muscle all over the body. Here's a detailed guide on proper sprinting form so you can learn to sprint like a pro!
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Male swimmer at the swimming pool

Proper Swimming Form: How to Swim Like a Pro

May 07, 2021 10 min read

Swimming is a great low-impact exercise that burns fat and helps tone muscles. Here's a detailed guide on proper swimming form so you can learn to swim like a pro!
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Cristiano Ronaldo's Real Workout Routine & Diet Plan

May 07, 2021 10 min read

Cristiano Ronaldo is one of the world's most famous soccer players. Here's a detailed article on Cristiano Ronaldo's real workout routine and diet plan!
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Young and muscular man is doing push-ups during calisthenic workout on a street

Knuckle (Flat) Push-Ups: Proper Form, Benefits & Risks

May 07, 2021 9 min read

Knuckle push-ups have many advantages over regular push-ups. Read this to learn how to do knuckle push-ups with proper form as well as their benefits and risks!
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lose up of perfect male body isolated on black background

How to Do Trunk (Standing) Twists With Proper Form

May 07, 2021 9 min read

Trunk twists are a great exercise because they train your core, improve flexibility, and require little to no equipment. Here's a detaile guide on how to do standing trunk twists with proper form!
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Young muscular male fitness model

The Best Aesthetic Physique Training Program

May 07, 2021 8 min read

With the right mentality, dedication, and training program, you can achieve an aesthetic physique. Here's a detailed article on the best aesthetic physique training program!
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A man standing in front of a squat rack

How Much Should You Be Able to Squat?

May 07, 2021 9 min read

The squat is widely regarded as one of the best exercises for strength, conditioning, mobility, and flexibility. Here's a detailed guide on how much should you be able to squat!
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Calum Von Moger's Real Workout Routines & Diet

May 05, 2021 8 min read

Calum Von Moger is a 3X Mr. Universe winner and fitness model. Check out this article on Calum Von Moger's real workout routines and diet plan!
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Maggie Q's Real Diet Plan & Workout Routine

May 05, 2021 10 min read

Maggie Q is one of the most renowned action stars who does her own stunts. Check out this article on Maggie Q's real workout routine and diet plan!
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Bradley Martyn's Real Workout Routine & Diet Plan

May 05, 2021 10 min read

Bradley Martyn is a fitness model and bodybuilder. Check out this article on Bradley Martyn's real workout routine and diet plan!
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 handsome muscular bodybuilder in hoodie

Ulisses Jr's Real Workout Routine & Diet Plan

May 05, 2021 10 min read

With a fan base of more than 9.5 million followers, Ulisses Jr. is a fitness model and bodybuilder best known for winning multiple Musclemania competitions. Check out this article on Ulisses Jr.'s real workout routine and diet plan!
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Vin Diesel at "The Pacifier" Los Angeles Premiere

Vin Diesel's Real Workout Routine & Diet Plan

May 04, 2021 10 min read

One of the most recognizable faces in Hollywood, Vin Diesel has kept up an amazing physique throughout the decades, seemingly not aging one bit. Check out this article on Vin Diesel's real workout routine and diet plan!
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Terry Crews arrives for 'America's Got Talent' Finals

Terry Crews Real Workout Routines & Diet Plan

May 03, 2021 10 min read

When it comes to charisma, comedy, and a ripped physique, there are very few that can hold a handle to Terry Crews. Check out this article on Terry Crews' real workout routines and diet plan!
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Lazar Angelov's Real Workout Routines & Diet Plan

May 03, 2021 10 min read

Hailing from Bulgaria, Lazar Angelov played played basketball in his youth, but now is known more for his shredded abs as a fitness model and bodybuilder. Check out this article on Lazar Angelov's real workout routines and diet plan!
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Young strong man bodybuilder with informal style clothing with hood

Kai Green's Real Workout Routines & Diet Plan

May 03, 2021 10 min read

Kai Greene is one of the most famous professional bodybuilders and an Arnold Classic winner. Check out this article on Kai Greene's real workout routines and diet plan!
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Exercise, Nutrition & Supplementation to Manage Polycystic Ovary Syndrome (PCOS)

Exercise, Nutrition & Supplementation to Manage Polycystic Ovary Syndrome (PCOS)

April 28, 2021 14 min read

Polycystic ovary syndrome (PCOS) is the most common hormone disorder in women of reproductive age. In this article Dr. Paul Henning looks at the science and outlines steps women can take to improve symptoms and potentially reduce the risk of long-term complications such as type 2 diabetes, heart disease, and much more.
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Marijuana’s Effects on Athletic Performance, Hormones, Inflammation & Cardiovascular System

Marijuana’s Effects on Athletic Performance, Hormones, Inflammation & Cardiovascular System

April 19, 2021 12 min read

Over the last few years, public and medical opinion towards marijuana has shifted, and it has gained wider acceptance across the board. In this article, Dr. Paul Henning discusses the effects of marijuana on athletic performance, hormones, inflammation, and cardiovascular health.
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Alcohol and Building Muscle: Does It Impair Recovery?

Alcohol and Building Muscle: Does It Impair Recovery?

April 14, 2021 10 min read

When people want to improve their health and transform their body, often it's their habitual alcohol intake is the first thing that hinders them. In this article, Dr. Paul Henning addresses the issue of drinking and how it impairs muscle gains. If you truly want to reach your goals, you'll want to read this.
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How To Live A Normal Life After Leg Day

April 12, 2021 9 min read

A hard leg workout can leave you sore for days afterwards and just walking can be a challenge. Read this in-depth guide on how to live a normal life after leg day!
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How Much Will Dumbbells Cost You?

April 12, 2021 9 min read

Dumbbells are a must-have for setting up a home gym but they usually don't come cheap. Read this in-depth guide to find out how much dumbbells will cost you and how to get the best bang for your buck!
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Crossfit kettlebell training in gym

CrossFit At Home: Workouts for Beginners

April 12, 2021 10 min read

If you’ve spent any time around fitness junkies, chances are that CrossFit has come up at least once. You don't have to go to the gym to do CrossFit. Read this in-depth guide on CrossFit home workouts for beginners!
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10 Dynamic Warm Up Stretches to Help You Avoid Injuries

April 12, 2021 10 min read

Stretching is important; warming up is important. There’s no way around it so here's an in-depth guide on 10 dynamic warm up stretches to help you avoid injuries!
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What Happens When You Walk a Mile a Day?

April 12, 2021 10 min read

Walking is such a fundamental part of our lives that we often forget that it's an exercise that has many benefits. Check out this article on what happens when you walk a mile a day!
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What is Skinny Fat & How to Torch It FAST

April 12, 2021 10 min read

Putting “skinny” and “fat” together is an oxymoron. For those of us who may not know what it means, it can be difficult to picture. Here's an in-depth guide on what skinny fat is and how to torch it fast!
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The Biggest Bodybuilders EVER

April 12, 2021 10 min read

When it comes to physiques, no one takes it to the extreme like bodybuilders do. Check out this article on the some of the biggest professional bodybuilders to ever take the stage!
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Chris Pratt at the premiere of Disney and Marvel's Avengers: Infinity War

Chris Pratt's Guardians Workout Routine & Diet Plan

April 12, 2021 10 min read

Superheroes are a constant source of inspiration and Chris Pratt playing Star Lord is no different. Check out Chris Pratt's Guardians of the Galaxy workout routine and diet plan!
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Jay Cutler's Real Workout Routine & Meal Plan

April 12, 2021 10 min read

Jay Cutler is one of the most famous professional bodybuilder and Mr. Olympia winner. Check out this article on Jay Cutler's real workout routine and meal plan!
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How to Get Rid of Lower Belly Fat Fast

April 12, 2021 10 min read

Lower belly fat is easy to put on and hard to lose. Lifestyle choices like diet and exercise are the main causes of body fat, but it can also stem from your body type and the way you store fat. Read this in-depth guide on how to get rid of lower belly fat fast!
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Young strong man bodybuilder in cap on stone wall background

CT Fletcher's Real Workout Routines

April 12, 2021 10 min read

When it comes to brutal, high-rep workouts, and a mind-over-body mentality, not many can stand up to Fletcher. Check out this detailed article on CT Fletcher's real workout routines!
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Man doing bench press exercise in gym.

How Long Will It Take To Bench 225?

April 12, 2021 9 min read

Most guys who start pumping iron can't wait to bench two plates. Check out this article on how long will it take to bench 225 pounds!
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10 Slam Ball Exercises For A Full-Body Workout

April 12, 2021 10 min read

Dumbbells and barbells are some of the most commonly used exercise equipment due but a slam ball is even more versatile and easier to use. What is that you ask? Check out this guide for 10 slam ball exercises for a full-body workout!
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What Is Leg Day & Why Do People Skip It?

What Is Leg Day & Why Do People Skip It?

April 12, 2021 9 min read

The legs are some of the biggest muscles of the body and yet they're often neglected in people's training routines. Read this in-depth guide to learn what is leg day and why do people skip it!
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How To Weigh Yourself Without A Scale

April 12, 2021 9 min read

Even though the scale is probably the most common way to track one's weight, it's not always accurate. Read this in-depth guide to learn how you can weight yourself without a scale!
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Young Athlete Exercising Triceps

Dumbbell Only Tricep Workout: 11 Effective Exercises

April 12, 2021 11 min read

Dumbbells can be used to build muscle just as effectively as any other piece of training equipment. Read this guide to learn 11 effective tricep exercises using only dumbbells!
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Charming girl posing with a bodybar

10 Best Weighted Body Bar Exercises For Home Workouts

April 12, 2021 10 min read

An easy way to add weight to your home exercise routine is to purchase a body bar. Read this in-depth guide to learn the 10 best weighted body bar exercises for home workouts!
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Muscular man doing dips outdoors

10 Dips Alternative Exercises For Upper Body POWER

April 12, 2021 10 min read

Dips are a great exercise to develop strong and balanced chest muscles. But don't worry if you're not strong enough to do them. Here's an in-depth guide on 10 dips alternative exercises for upper body power!
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Man performing T bar rows for back muscles

Top 8 Compound Shoulder Exercises For Strength

April 12, 2021 10 min read

Your shoulders are some of the hardest-working muscles and you have to focus on them for a strong upper body. Read this in-depth guide to learn the top 8 compound exercises for shoulder strength!
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Attractive man doing lunges step-ups with heavy dumbbell.

10 Best Dumbbell Leg Exercises for a Killer Leg Workout

April 12, 2021 9 min read

Don't make the mistake of skipping leg day when you're chasing gains. Read this in-depth guide for the 10 best dumbbell leg exercises for a killer leg workout!
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Top 5 Compound Exercises for Abdominal Strength

Top 5 Compound Exercises for Abdominal Strength

April 12, 2021 9 min read

When you’re chasing ab strength, it’s easy to fall for the cult of crunches. But the road to a rock-hard core is both more complex and a whole lot more interesting than you’ve been told. Read this in-depth guide to learn the top 5 compound excersise from abdominal strength!
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Athlete with a beautiful body and a naked torso doing push-ups exercise on the floor.

7 Best Cable Crossover Alternatives For Strength

April 12, 2021 9 min read

It's hard to use the cable crossover machine in a busy gym. Read this in-depth guide on the 7 best cable crossover alternatives for strength!
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7 Best Glute Ham Raise Alternative Exercises

April 12, 2021 10 min read

The glute ham raise (GHR) does what it says on the tin - it’s an incredibly effective way to grow your upper legs and build buns of steel. But the GHR machine is a bulky and expensive. Read this guide to learn the 7 best glute ham raise alternative exercises!
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Michael B. Jordan

Michael B Jordan's Workout Routine & Diet Plan

April 12, 2021 10 min read

Between 2013 and 2020, Michael B Jordan became one of the most well-known paragons of muscle and form. He literally became the modern-day Adonis, and he makes it look easy. Check out this article on Michael B Jordan's workout routine and diet plan!
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Dorian Yates Real Workout Routines

April 12, 2021 10 min read

Dorian Yates is widely regarded as one of the best professional bodybuilders of all time. Check out this detailed article on Dorian Yates' real workout routines!
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Phil Heath's Real Workout Routines & Diet Plan

April 12, 2021 10 min read

Phil Heath is one of the most prominent bodybuilders of the current era. Check out this detailed article on Phil Heath's real workout routines and diet plan!
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Sylvester Stallone's Workout Routine & Diet Plan

Sylvester Stallone's Workout Routine & Diet Plan

April 12, 2021 10 min read

Stallone is one of the greatest action heroes in American cinema. Check out this detailed article on Sylvester Stallone's workout routine and diet plan!
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Jeff Seid's Real Workout Routines & Diet Plan

April 12, 2021 10 min read

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bodybuilding competition

Steve Cook's Workout Routine & Diet Plan

April 12, 2021 10 min read

Steve Cook is a lifestyle brand, a fitness coach, and a two-time top ten Mr. Olympia finisher. Check out this detailed article on Steve Cook's workout routines and diet plans!
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How To Do The Standing Chest Press (Form and Muscles Worked)?

How To Do The Standing Chest Press (Form and Muscles Worked)?

April 12, 2021 9 min read

Whether you are a newbie or a long-time fitness enthusiast, you probably think of a barbell when you heard the words bench press. But what if you don't have a bench or a barbell? Read this in-depth guide on how to do the standing chest press with proper form!
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muscular bodybuilder in hoodie

Simeon Panda's Workout Routine & Meal Plan

April 12, 2021 10 min read

Simeon Panda is a pro bodybuilder, sports model, and owner of a successful sportswear brand. Check out this in-depth article on Simeon Panda's workout routine and meal plan!
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Kumail Nanjiani's Real Workout Routine & Diet Plan

Kumail Nanjiani's Real Workout Routine & Diet Plan

April 12, 2021 10 min read

Easily one of the most surprising transformations in the history of Hollywood was Kumail Nanjiani’s. It was like he disappeared one day, and came back later as one of the most shredded dudes in showbusiness. Check out this detailed article on Kumail Nanjiani’s real workout and diet plan!
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Tom Hardy

Tom Hardy's Bane Workout Routine & Diet Plan

April 12, 2021 10 min read

Tom Hardy in The Dark Knight Rises is pretty much unrecognizable because he went through an incredibly dramatic physical transformation to play the role of Bane. Check out this detailed article on Tom Hardy's Bane workout routine and diet plan!
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gym of a modern house with spa

8 Best Gyms with Pools, Saunas & Hot Tubs

April 12, 2021 10 min read

There’s nothing like kicking back at the pool after a long week. It’s the quintessential kickback spot. It’s where everybody wants to be during the summer, it’s what you’ve spent all spring working on your beach bod for. Check out this list of the 8 best gyms with pools, saunas, and hot tubs!
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Man Doing Lying Leg Curls On Machine In Gym

10 Leg Curl Alternative Exercises (Home & Gym Friendly)

April 12, 2021 10 min read

Leg curls are effective for building strength in the calves and hamstrings but not everyone has access to leg curl machine. Check out this detailed guide on 10 leg curl alternative exercises that are home and gym friendly!
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Muscular torso and chest on black background.

The Ideal Body Measurements for an Adult Male

April 12, 2021 10 min read

Are any set measurements for the ideal male body going to come anywhere close to reality? Read this detailed article to figure out the ideal body measurements for an adult male!
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Killer Ab Wheel Workout: 10 Effective Exercises

Killer Ab Wheel Workout: 10 Effective Exercises

April 12, 2021 9 min read

If you’re after Baywatch abs, it’s no secret that crunches won’t cover it. You’ve got to blast your core and keep your entire body engaged when you’re shooting for a six-pack. Learn about the killer ab wheel workout and 10 effective exercises with this fitness guide!
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How High Protein Diets Affect The Kidneys

How High Protein Diets Affect The Kidneys

April 01, 2021 11 min read

There is no debating the important role that protein plays in our health and body transformations. We hear from many sources that we should be consuming more protein to gain muscle and even aid in weight loss, but how much do we really need and does eating too much protein cause kidney damage? Find out more here.
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25 Workout Memes That Fitness Junkies Will Love

25 Workout Memes That Fitness Junkies Will Love

March 26, 2021 11 min read

Need some help hitting your weight loss goals? These gym memes are sure to get your blood pumping. Take some of the heat out off your sweaty gym sessions and shed some tears of laughter instead with this expertly curated list of memes!
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Extreme Mass Building Back Workout for a Huge Back

Extreme Mass Building Back Workout for a Huge Back

March 26, 2021 10 min read

A huge back means probably you have cut arms, a ripped chest and a 6 pack to be proud of. So what's stopping you from showing some extra love to the back side of your body! Find out more in this fitness guide!
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How to Do Incline Dumbbell Curls - Form, Tips & Benefits

How to Do Incline Dumbbell Curls - Form, Tips & Benefits

March 26, 2021 10 min read

It's almost summer somewhere and that means arms, or more specifically, biceps! Incline curls are some of the most effective ways to make your grow, fast! Find out more in this fitness guide!
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5 Best Side Delt / Lateral Delt Exercises for Mass

5 Best Side Delt / Lateral Delt Exercises for Mass

March 26, 2021 10 min read

Broad shoulders are one of the most aesthetically important things on a guy. It means power and exudes confidence. So here are the top 5 BEST ways to train and condition your side delts. Read more in this fitness guide!
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7 Best Rear Delt / Posterior Delt Exercises for Mass

7 Best Rear Delt / Posterior Delt Exercises for Mass

March 26, 2021 10 min read

The only rule of building muscle is- Leave no-one behind! Or no muscle group that is. It's common, and can lead to serious injury. Shoulders are visually impressive, but you should not forgo your rear delt and posterior muscles. Find out more in this fitness guide!
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10 Best Middle Abdominal Workouts for Chiseled Abs

10 Best Middle Abdominal Workouts for Chiseled Abs

March 26, 2021 10 min read

The bulls eye of our body is your abdominals. We ALL want a 6-pack and some even more! Apart from looking ripped on the beach, the maintenance of core body strength is vital to your whole well being. Here we list the 10 best core exercises for you-read more in this fitness guide!
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10 Best Kettlebell Exercises for Full Body Workouts

10 Best Kettlebell Exercises for Full Body Workouts

March 26, 2021 10 min read

Kettlebells are taking the world by storm. They’re incredibly versatile, you’re able to hold them comfortably in nearly any position and add difficulty to what used to be fitness-for-dummies moves. These can all be incorporated to your gym routine for next level results. Find out more in this fitness guide!
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5 Top Benefits of Boosting Testosterone Levels

5 Top Benefits of Boosting Testosterone Levels

March 26, 2021 10 min read

Testosterone is one of the most well-known hormones in the human body. Its synonymous for male power and strength, but so much more than that! You will see increased energy, better muscle definition and cardiovascular health. Find out more in this health guide!
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Fat Burners 101: How Do Fat Burners Work?

Fat Burners 101: How Do Fat Burners Work?

March 26, 2021 10 min read

Fat burners are a category of supplement that seems too good to be true. Burning fat is notorious for being one of the more hotly debated topics in fitness. But what's not to love with a little help, not to different from your daily vitamin? Find out more in the health and fitness guide!
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Protein Powder 101: Benefits, Effects & How To Use

Protein Powder 101: Benefits, Effects & How To Use

March 26, 2021 10 min read

Protein Power, yes YOU need one! It really should be a staple in your gym arsenal, and a no brainer pick me up any time of the day. Find out how these protein filled powders will work for you in this health and fitness guide!
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How to Do Preacher Curls - Form, Tips & Benefits

How to Do Preacher Curls - Form, Tips & Benefits

March 26, 2021 10 min read

Sit down, relax, and do 15 reps of preacher curls! They will tone and bulk your arm muscles-It's that easy! No fancy equipment, just back to basics, and with guaranteed results. Find out more in this fitness guide!
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Jason Momoa's Aquaman Workout & Diet Plan

Jason Momoa's Aquaman Workout & Diet Plan

March 26, 2021 10 min read

You have seen him on screen and surely wondered the secret to his cut physique. Weights, reps and a focused diet plan is the secret to an Aquaman body. Find out more in this fitness guide!
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The Effects & Benefits of Pre-Workout Supplements

The Effects & Benefits of Pre-Workout Supplements

March 26, 2021 10 min read

It's hard enough finding free machines at the gym in peak times let alone navigating the market or workout supplements. We get it! Pre or Post, will it fill me with energy, will it build muscles faster? We answer all your questions here in this health guide!
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Hang Clean vs Power Clean: What's the Difference?

Hang Clean vs Power Clean: What's the Difference?

March 26, 2021 10 min read

Learning how to clean is a crucial skill if you’re serious about weight lifting. Cleans are one of the best ways to test your strength and a challenging goal to build towards if you’re looking for ways to show off your muscles. Find out more in this comprehensive fitness guide!
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Best Barbell Complexes for Crossfit & Strength-Building

Best Barbell Complexes for Crossfit & Strength-Building

March 26, 2021 10 min read

Lifting with a barbell is so satisfying. One of the best ways to display strength and prowess at the gym, and a perfect way for building bulge in your arms, shoulders, legs and core! All you need is weights and a bar and your ready to make gains. Read more in this fitness guide!
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The Best Calisthenics, Core, and Abs Workouts

The Best Calisthenics, Core, and Abs Workouts

March 26, 2021 10 min read

Your core is the pillar of all of your strength, and the tell tale spot when you see someone has let their fitness goals go. Using Calisthenics you will burn calories at ease, and enjoy little or no impact on your joints. Find out all you need to know here in this fitness guide!
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How to Do Tuck Jumps & Why Your Workout Needs Them

How to Do Tuck Jumps & Why Your Workout Needs Them

March 26, 2021 10 min read

One small static movement, one huge jump for the muscles in your body! I'm sure you have seen the odd gym goer jumping in the gym and springing onto boxes. You guessed it - that guy knows what's up when it comes to toning your whole body and making explosive gains. Find out more here!
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How to Do Reverse Curls - Form, Tips & Benefits

How to Do Reverse Curls - Form, Tips & Benefits

March 26, 2021 10 min read

What’s the one bodybuilding pose everyone knows? That’s right—arms up, biceps flexed. There’s no doubt that the biceps are some of the most impressive features on someone, at least when they’re fully developed. So find out how you can bulk your biceps in this fitness guide!
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Rob McElhenney's Real Workout Routine & Diet Plan

Rob McElhenney's Real Workout Routine & Diet Plan

March 26, 2021 10 min read

There’s a point in It’s Always Sunny in Philadelphia where Mac is suddenly totally ripped. Haven't seen the show? Who cares, just dream about that being you! Going from 0-100 in the blink of an eye and leaving your peers begging for the secret. Well this is it- find out all about Rob McElhenney's workout here!
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Whey Protein Isolate vs Concentrate: Which Wins?

Whey Protein Isolate vs Concentrate: Which Wins?

March 26, 2021 8 min read

If you live a healthy lifestyle, or are trying to start or maintain a healthy lifestyle, you have most likely heard of whey protein. It's perfect for weight loss, muscle gain and supplementing your intense gym workouts. But what one is better for you? Find out in this health guide!
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Mike Tyson's Real Workout Routine & Diet Plan

Mike Tyson's Real Workout Routine & Diet Plan

March 26, 2021 10 min read

Mike Tyson is one of the best boxers to ever step into the ring. He is synonymous with explosive power and bravado. If your looking to amp up your fitness- look to him as your guide. Read more about his workout secrets here!
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The Star Wars Jedi Workout Plan

The Star Wars Jedi Workout Plan

March 26, 2021 10 min read

A Jedi understand that true power comes from hard work and discipline. A Jedi would stop at nothing to reach their goals, to lift those weights or to smash a new PB. Find out how you can elevate your ability, mindset and body with this fitness guide!
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What is Functional Strength Training?

What is Functional Strength Training?

March 26, 2021 10 min read

Bigger weights, new personal record, huge gains! Yes, we have all been there, and it can be hard to get out of that mindset. Training is not always about being the strongest, its about agility, functionality and all around health. Find out more about functional strength training here!
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How to Do Dips: Form, Muscles Worked & Variations

How to Do Dips: Form, Muscles Worked & Variations

March 26, 2021 10 min read

Dips are an excellent exercise to tighten up your triceps, beef up your delts, and improve your overall upper body stability. You can do them anywhere, and there are variations to help grown your entire back, arm, abdominal and tricep region! Find out more in this fitness guide!
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What to Bring to the Gym: 12 Workout Essentials

What to Bring to the Gym: 12 Workout Essentials

March 26, 2021 10 min read

If you're in the gym and you're breaking a sweat, you need a gym bag! Its not your home, and personal hygiene and good manner really count. Whats more when you are prepared you can push yourself to the limits, and train harder than ever before. Find out what your 12 workout essentials should be in this fitness guide!
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10 Best Strength Exercises for Runners

10 Best Strength Exercises for Runners

March 26, 2021 10 min read

Runners are not looking to make jaw-dropping gains, yet strength for injury prevention and increased speed is imperative. Find out the 10 best strength building exercises in this fitness guide!
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Intermittent Fasting 101: Complete Guide for Beginners

Intermittent Fasting 101: Complete Guide for Beginners

March 26, 2021 10 min read

How about thinking not about what to eat, but when? This is the most simplistic description of fasting diets, give your metabolism 12+ hours break, and from then on its up to you! Sounds easy? Yes and actually this can be an extremely effective diet- Find out more in this health guide!
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Mark Wahlberg's Real Workout Routine & Schedule

Mark Wahlberg's Real Workout Routine & Schedule

March 26, 2021 10 min read

Mark Wahlberg, Marky Mark, and now Muscle Mark. How has he maintained such an impressive physique for decades? Well people ask and he is more than happy to give us the details, although replicating them may not be so easy, Read more here!
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How Long Will It Take You to Get in Shape?

How Long Will It Take You to Get in Shape?

March 26, 2021 10 min read

Too many varables can make you feel out of control and unmotivated at the gym. I want a direct ticket to ripped muscles and endurance, please! There is so much conflicting informaion out there, so follow this guide in order to have the most linear assent to your body goals possible!
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How Often Should You Work Out Each Muscle Group?

How Often Should You Work Out Each Muscle Group?

March 26, 2021 10 min read

You want to get stronger. You want your muscles to grow, and you want your body to run as efficiently as possible. You want that now..NOW! But how should you now when to give each part of your hard working bod a break? Find out more in this fitness guide!
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How to Make the Most of Your Rest Days

How to Make the Most of Your Rest Days

March 26, 2021 10 min read

Rest days are not regress days, they play an integral role in recovery and muscle growth! Refuel, refresh and read this article on ways you can max up your rest days and make the most of time out of the gym!
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How Good is Kickboxing for Weight Loss?

How Good is Kickboxing for Weight Loss?

March 26, 2021 10 min read

Kickboxing is a high intensity, highly skilled display of peak physical performance, mental and physical.With a wide range of movements, and the ability to do it almost anywhere, is a fantastic activity for people looking to get toned and ready for beach season. Find out more in this fitness guide!
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The Best Hotel Room Workout Takes 15 Minutes

The Best Hotel Room Workout Takes 15 Minutes

March 26, 2021 10 min read

Travel is one of the most exciting things a person can do. The freedom and excitment of being in a new place you will remeber for life. And what can only make that feeling better, is working up a sweat in your hotel room, no fuss, and then enjoying those endorphins all day log. Find out more in this fitness guide here!
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How to Do a Handstand with Progressions

How to Do a Handstand with Progressions

March 26, 2021 10 min read

Nothing shows more body control and balance than mastery of a handstand. It is both a mental challenge and a physical one, and has an endless list of benefits. Find out how to train up to the perfect hold, and how to integrate them into your gym routine here!
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How to Do Bent-Over Rows: Form, Muscles Worked & Variations

How to Do Bent-Over Rows: Form, Muscles Worked & Variations

March 26, 2021 10 min read

If you’re looking to broaden your shoulders and strengthen your back then bent-over rows are an excellent addition to your arsenal. As long as you watch your form, they’re great for your body and you don’t run into the same dangers that other rows present. Read more in this fitness guide!
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Gym Etiquette 101: Avoid These 15 Mistakes!

Gym Etiquette 101: Avoid These 15 Mistakes!

March 26, 2021 10 min read

We all love the gym. We love how the gym makes us feel, and we love working out with like-minded people. Don't mess up the temple of fitness that we ALL enjoy- read these 15 mistakes to avoid in this fitness gym guide!
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Health Professionals Have Warned About This For 150 Years

Health Professionals Have Warned About This For 150 Years

January 13, 2021 3 min read

Because it’s highly toxic to the human body and everyone is exposed to it. It’s been used to fix people’s teeth for 150 years, many health professionals warning us about its dangers since the 1800's. This sinister toxin can cross the blood-brain barrier, which means your brain is at risk. Here's what you need to know.
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If You Sit All Day Long and Work Out Too, Then This Is For You!

If You Sit All Day Long and Work Out Too, Then This Is For You!

January 13, 2021 4 min read

When was the last time you touched your toes? If you can’t remember then this is for you! Because what you’re going to learn can change your life in so many positive ways you’ll wonder why you didn’t start sooner, especially if your job requires you sit for long periods of time.
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This is Widely Recognized as The Pinnacle of Intestinal Fortitude

This is Widely Recognized as The Pinnacle of Intestinal Fortitude

January 13, 2021 4 min read

First summited by Sir Edmund Hillary and Sherpa Tenzing Norgay on May 29, 1953, the peak of Mount Everest stands more than 29,000 feet above sea level. It’s widely recognized as a symbol of the pinnacle of strength and intestinal fortitude of the human spirit, and also the depths of human tragedy and failure.
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5 Chest Superset Workouts for Men Who Want Bigger Pecs

5 Chest Superset Workouts for Men Who Want Bigger Pecs

January 12, 2021 10 min read

Chest workouts are great for building big pecs and a strong core. Learn about the best chest superset workouts for men who want bigger pecs with this workout guide!
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What Are Superset Workouts? Supersets Explained

What Are Superset Workouts? Supersets Explained

January 12, 2021 10 min read

We’ve all heard the phrase “work smarter, not harder”. Don’t kill yourself over something if there’s an easier way to do it—you don’t have to slam your head into a wall. Learn about what superset workouts are and how to do them properly with this workout guide!
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The Coolcicada PPL 6-Day Bodybuilding Program

The Coolcicada PPL 6-Day Bodybuilding Program

January 12, 2021 10 min read

Workout programs come a dime a dozen. There’s a routine for every goal, every body type, and every level of experience. And if you’re not satisfied with what’s out there, you can always create your own (if you know what you’re doing). This is what a user by the name of “Coolcicada” did on the bodybuilding.com forums se
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Shortcut to Size Workout Program: Reviews & Results

Shortcut to Size Workout Program: Reviews & Results

January 12, 2021 10 min read

Tired of having your clothes fit you? Need an excuse to buy some new shirts? Want to achieve meathead status—and soon? Well, do we have the routine for you. Learn about the Shortcut to Size Workout Program with this fitness guide!
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Shortcut to Shred Workout Program: Review & Results

Shortcut to Shred Workout Program: Review & Results

January 12, 2021 10 min read

There are no shortcuts to getting shredded. Its hard work and takes dedication, but some programs are easier and more effective than other. Shortcut to shred done well can be fast track to shred and the body you have been waiting for. Read more in this health guide!
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PHAT Workout Program: Routine Tips + Spreadsheet

PHAT Workout Program: Routine Tips + Spreadsheet

January 12, 2021 10 min read

Phat? The way to get rid of your fat and gain muscle! This is a powerlifting program is the work of famed Body Builder and uses high intensity reps to deliver high octane results! Find out more in our fitness guide!
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The 5 Best Heavy Bag Workouts for Beginners

The 5 Best Heavy Bag Workouts for Beginners

January 12, 2021 9 min read

Every good workout incorporates building muscle, endurance, and sprinkles in a little cardio. The thing is cardio sucks. Learn about the 5 best heavy bag workouts for beginners with this fitness guide!
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The One Punch Man Workout Routine

The One Punch Man Workout Routine

January 12, 2021 10 min read

Fantasy, action, adventure- but make it a work out! Read more and how effective the One Man Punch Workout Routine is with this fitness plan!
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7 Best Lower Chest Workouts for Pec Definition

7 Best Lower Chest Workouts for Pec Definition

January 12, 2021 10 min read

Arms, legs, we all know how to target those, but pecs and chest can be a little harder to target. In this fitness guide we run through 7 of the best workouts for a chest to be proud of and pec muscles to be proud of!
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Feeder Workouts: Do Feeder Workouts Work?

Feeder Workouts: Do Feeder Workouts Work?

January 12, 2021 10 min read

Do Feeder workouts work? What are they?! Feed your muscles and seriously bulk up your results by activating smaller muscles to help the bigger ones. Sounds simple right? Read all about how you too can move to the next level of lifting with this workout guide!
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50 Motivational Workout Quotes to Inspire Your Gains

50 Motivational Workout Quotes to Inspire Your Gains

January 12, 2021 9 min read

More than anything, exercise requires dedication. And dedication is something you cant just take for granted. Life is hard, and staying on top of your fitness goals for the long run is even harder. Don't let yourself slip up with these 50 motivational quotes, mind over matter is the key to success!
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The 5/3/1 Boring But Big Program

The 5/3/1 Boring But Big Program

January 12, 2021 10 min read

Huge results for the least amount of worry when you hit the gym? Look no further, 5-3-1 is a fast track to overcoming muscle building plateau and letting you see the results you have been chasing. Find out more and follow our weekly workout plan in this health guide!
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How to Do Dumbbell Military Presses for Strength

How to Do Dumbbell Military Presses for Strength

January 12, 2021 10 min read

Military Presses are the kind of exercise that comes along and tests the real strength of your core. They are the type of move you want to be doing for your shoulders to enter every room first, and have strong and full body tone. Read more in this work out guide!
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Why Do You Get So Tired After Eating Sugar

Why Do You Get So Tired After Eating Sugar

January 12, 2021 10 min read

Nothings sweeter than sugar, and yet nothing can crash your afternoon like a candy bar or donut. But why! What happened to the sugar rush from days gone by, well your body is more complicated than you think. Find out all about how your body processed sugar and how to make it work for you!
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Can Lack of Sleep Make You Sick?

Can Lack of Sleep Make You Sick?

January 12, 2021 10 min read

Lack of sleep can, of course damage your health. But what’s not so simple is the intricacy between your immune system and your sleep (and all the things that happen while you’re asleep). We all love it, but some of are not getting enough. Find out more in this sleep health guide!
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10 Impressive Benefits of Coenzyme Q10 (CoQ10)

10 Impressive Benefits of Coenzyme Q10 (CoQ10)

January 12, 2021 10 min read

Coenzyme Q10—also known as CoQ10, the secret to eternal youth? We shall see, it is a powerhouse in itself and can benefit people of all ages and ailments, because it already exists in all of your cells! Find out more in this health guide!
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How to Boost Your Immune System Naturally

How to Boost Your Immune System Naturally

January 12, 2021 10 min read

Any path towards getting jacked or shredded is going to necessitate putting your body first—that much is obvious. Its eating the right food, getting enough sleep, keeping stress at bay, in sort, boosting your immune system naturally! Find out more in this health guide!
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10 Juices & Drinks That Will Boost Your Immune System

10 Juices & Drinks That Will Boost Your Immune System

January 12, 2021 10 min read

If your body isn't working 100%, then how can you be expected to at the gym? 10 juices and drinks that are more interesting than your standard protein shake, and pack a way bigger punch. Find out more in this health food guide!
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25 Foods That Will Boost Your Immune System

25 Foods That Will Boost Your Immune System

January 12, 2021 10 min read

You are what you eat! A saying more relevant today than ever with the amount of choice and different information out there, here we break down the 25 best whole foods, that will boost your immunity and all round health! Find out more here!
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20 Vitamins & Supplements That Boost Your Immune System

20 Vitamins & Supplements That Boost Your Immune System

January 12, 2021 10 min read

Your immune system is the most important line of defense when it comes to both maintaining your health and combating sickness, so it’s imperative that it’s kept in fighting condition. In perfect health and in sickness, find out ways to supercharge your immunity here!
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7 Best Supplements Every Vegan Should Take

7 Best Supplements Every Vegan Should Take

January 12, 2021 10 min read

A vegan diet can be a great way to force yourself to monitor your diet. But not all vegan foods are healthy, and even the healthiest vegan meal plans might require some added supplements. Find out more in this health food guide!
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How Drinking Alcohol Can Impact Your Immune System

How Drinking Alcohol Can Impact Your Immune System

January 12, 2021 10 min read

We all know about how Drinking can impact your wallet, your social life, but have you ever read about the effect it can have on your immunity? And no, that is not what a hangover is! Read more to find out all about how and what your favorite beverage might be doing to your health!
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7 Amazing Benefits of Vitamin C Supplements

7 Amazing Benefits of Vitamin C Supplements

January 12, 2021 10 min read

Vitamin C, perhaps the best know vitamin and definitely the gateway supplement for all year round optimum health. Not for lack of handwork and truly astounding clinical results that will make you immediately want to stock up on your supply. Find out more here!
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10 Herbs That Support Your Immune System

10 Herbs That Support Your Immune System

January 12, 2021 10 min read

Medicinal plants have been the basis of medicine throughout the majority medical history, and for good reason. Find out the the top 10 herbs to boost your immunity in this health guide!
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Do Probiotics Help Your Immune System?

Do Probiotics Help Your Immune System?

January 12, 2021 10 min read

The human body, still quite a mystery even to those who inhabit them. Gut microbiomes, trillions of automatic functions happening every second. Is this confusing? Yes, But are probiotics vital to the health of your immune system? Yes! Find out more in this health guide!
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How to Do 21s (3-Part Curls) - Form, Tips & Benefits

How to Do 21s (3-Part Curls) - Form, Tips & Benefits

January 12, 2021 10 min read

Your biceps could probably use some work. No offense, and that's a good thing, mixing it up and striving for new goals is what make the gym fun, right! Read more about the 21's bicep workout, benefits, tips and how to grow your arms here!
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How to Do Cheat Curls for Bigger Biceps

How to Do Cheat Curls for Bigger Biceps

January 12, 2021 10 min read

Cheat curls, nothing to do with cheating in the gym, its about dedication and growing your biceps in one of the most effective ways yet! Find out more, in this workout guide here!
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How to Do Wrist Curls for Bigger Forearm

How to Do Wrist Curls for Bigger Forearm

January 12, 2021 10 min read

Your forearms are an easy part to ignore. They’re weird to isolate, and when you’re showing off your work in the gym, you’re not often flexing your forearms to show off how big they are. However, roll up your sleeves and its the first thing you see! Don't ignore it, find out how to bulk them up here!
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5 Best Upper Abs Workouts to Build an Iron Core

5 Best Upper Abs Workouts to Build an Iron Core

January 12, 2021 10 min read

The key to a great body is a solid core. Essentially every single exercise you add to your routine asks you to set your abdomen in one way or another. So, a healthy, strong and even ripped core is the passport to success in the gym and in your everyday life! Find out the best exercises in this fitness guide!
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How to Do Reverse Wrist Curls for Stronger Forearms

How to Do Reverse Wrist Curls for Stronger Forearms

January 12, 2021 10 min read

You're a master of your own muscle, and you should know how to tone and bulk every part of your body, no matter how small. An Arm is not just your arm, and if you want to take your workouts to the next level you have got to get specific. Stronger forearms are what you need but didn't know- Find out more here!
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7 Inner Chest Exercises for an Extreme Chest Workout

7 Inner Chest Exercises for an Extreme Chest Workout

January 12, 2021 10 min read

When your there but not quite, and looking in the mirror seems to let down all those hours spent in the gym. Its not you, you just didn't know about these targeted chest exercises that will change your game! Find out more here!
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How to Do Skull Crushers (Lying Tricep Extensions)

How to Do Skull Crushers (Lying Tricep Extensions)

January 12, 2021 10 min read

Getting your arms looking right is about more than just pumping up your biceps. Skull Crushers are the easiest way to bulk up your triceps, and as a result, the arms you have been waiting for. Find out more in this fitness guide!
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Supplements 101: The Best Times to Take Your Vitamins

Supplements 101: The Best Times to Take Your Vitamins

January 12, 2021 11 min read

What, When, Where, How! A thriller crime novel perhaps, but definitely not what to think of your supplement regimen. Stick with science and nutritional advice from the experts and follow this health food guide!
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You May Be Addicted To This & Don’t Even Know It

You May Be Addicted To This & Don’t Even Know It

January 12, 2021 2 min read

When it comes to health and fitness, many times our biggest gains come from knowing what not to do. And as obesity rates escalate to epidemic proportions around the world, understanding this toxic food and drink additive has never been more important, because even small amounts of it can trash any progress you make in the gym and wreak havoc on your health.
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The Ivysaur 4-4-8 Workout Program (3-Day Powerlifting)

The Ivysaur 4-4-8 Workout Program (3-Day Powerlifting)

January 12, 2021 10 min read

1-2-3, no.....4-4-8! This powerlifting program focuses on strength training, and is a great place to start for beginners, or anyone looking to reinvigorate their gym routine! Read on and find out all about how and why you should get started!
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Juggernaut Training Method: Overview & Program Spreadsheet

Juggernaut Training Method: Overview & Program Spreadsheet

December 29, 2020 10 min read

We all want to get bigger, faster, stronger, and more powerful. But progressing when you are already an intermediate to advanced lifter can be a challenge. Enter the Juggernaut Method Training Program, a 16 week training plan to revolutionize your workouts. Everything you need to know is explained in this guide!
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The Greyskull LP Workout: Routine Tips + Spreadsheet

The Greyskull LP Workout: Routine Tips + Spreadsheet

December 29, 2020 10 min read

Greyskull LP- sounds intimidating, no? Quite the opposite in-fact, this a user friendly program designed to provide a solid foundation for beginners and to bolster intermediate lifters. Learn how you too can take your results to the next level with this in-depth training guide!
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PHUL Workout Program: Routine Tips + Spreadsheet

PHUL Workout Program: Routine Tips + Spreadsheet

December 29, 2020 11 min read

You may not be familiar with the PHUL technique yet but it is one of the most effective ways to build muscle fast and GAIN! Learn how to achieve results you always wanted as we break down this program and provide a fail safe training plan.
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The Complete Guide to Working Out on Keto

The Complete Guide to Working Out on Keto

December 29, 2020 10 min read

We all know the ketogenic diet, but working out and staying on top of your nutritional requirements can be a minefield. Learn how to successfully do both by following this detailed nutrition and workout guide!
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What is the Sheiko Powerlifting Program?

What is the Sheiko Powerlifting Program?

December 29, 2020 10 min read

Have you heard whispers of Sheiko at the gym? The secret is out, this is one of the best powerlifting programs around. Serious training for serious results, read all about Sheiko powerlifting in our workout guide!
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