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The Cheeseburger Diet

Just about everyone loves a good cheeseburger.  Unfortunately, cheeseburgers have gotten a bad reputation and are generally shunned by the fitness community.  I’m here to tell you that cheeseburgers are not bad and can be a central part of your regular diet if you apply a little common sense.  In this post I’ll go over…

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How to Build Your Physique with Bodyweight Training

A common question around the gym is whether you can build a great physique using bodyweight exercises only, and the short answer is “Yes, absolutely!”.  Whether it’s the best approach is a more complicated question and depends on what type of physique you want, your genetics, and what type of workouts you enjoy.  In this…

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Top 5 Reasons You’re Not Making Gains

As a gym owner I see hundreds of people walk into the gym each day with intentions of changing their bodies.  Some of them improve so quickly they’re barely recognizable after 6 months.  Others look the same year after year.  What makes the difference?  Why do some successfully race towards their goals, while others are…

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Why Reverse Hyper Extensions are Awesome

The reverse hyper extension is the best lower body exercise that most people have never heard of.  If you want to build up your glutes and hamstrings or rehabilitate your lower back, you owe it to yourself to give reverse hypers a try.  In this post I’ll explain the benefits of the exercise, how to…

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How to Build Muscle without Heavy Weights

Large muscles and strength tend to go hand in hand, but it may surprise some readers to know that not all bodybuilders train with heavy weights.  Arnold Schwarzenegger’s former training partner Ric Drasin, for example, said he never saw Arnold curl more than a 50 pound dumbbell.  This was when Arnold had 22 inch arms. …

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Understanding Infrared Saunas

The internet contains plenty of information about the benefits of infrared saunas but very little about what “infrared” means and how it works differently than other sources of heat.  Once you understand the basic concepts, you’ll understand why these saunas take so long to heat up and why they are considered better than traditional saunas.…

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Volume Cycling for Muscle Mass

The most effective way to build muscle mass is to do a lot of sets and reps with a moderate weight, where “moderate” means 60-75% of your 1 rep maximum.  Most successful bodybuilders since the 1970’s have trained using that approach.  It’s typically referred to as high volume training. Effective high volume training can also…

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Why Calves are Hard to Grow and How to Train Them

Calf muscles are notoriously difficult to grow in the gym, to the point where many people give up and stop trying.  What makes the calves so stubborn?  It turns out the lower leg muscles aren’t meaningfully different from other skeletal muscles.  What makes them hard to grow is that they’re already well developed from walking…

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Insulin and Fitness: How to Build a Better Physique by Understanding Insulin

Most gym goers don’t understand how important insulin is to building muscle and getting lean.  In this post, I’ll break down what you need to know and how to apply it. What you may already know about insulin Insulin is the main hormone that regulates your blood sugar level.  After you eat, your body releases…

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The ABC’s of Weight Lifting Accessories

Weight lifting belts, shoes, gloves, wraps, straps, etc…  I’m sure you’ve seen them around the gym and for sale online.  Have you ever wondered what purpose they serve?  How much of a difference do they make in your workouts?  Are they worth the money?  Do you really need any of them?  The quick answer is…

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