Does Swearing Make You Stronger? What Science Says
Most gymgoers will try just about anything to boost workout performance—”dry-scooping” pre-workout, snorting ammonia, or taking a hefty slap on the back from a training partner are all common...
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What in Pre-Workout Makes You Itch?
Many think the tingling they feel after drinking pre-workout—known as “pre-workout itch”—means they’re allergic to their supplement. They’re wrong. That sensation comes from beta-alanine, an amino acid...
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Should You Cold Plunge Before or After a Workout?
According to most health, fitness, and biohacking “gurus,” taking an ice bath before or after a workout is the secret to faster recovery, sharper focus, and better performance. Heck, even some...
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Cable Shoulder Workouts & Exercises for Size & Strength
Most people think building broad, strong shoulders requires barbells, dumbbells, and machines. They’re not wrong—this equipment works. But it’s not the only option. Cable shoulder exercises can be just...
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How Long Does Pre-Workout Take to Kick In?
Pre-workout usually kicks in within 30-to-60 minutes. That is, research on common pre-workout ingredients shows they boost performance most when taken within an hour of exercise. However, caffeine—the...
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The Best Back Workout Routine for Mass & Hypertrophy
Back workouts for mass are more important than many weightlifters realize. A thick, wide back is crucial for an impressive physique. But more than that, it’s the foundation for your overall...
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The Best Pull Day Workout Routine for Mass & Strength
When it comes to building a balanced upper body, most gymgoers know their back and biceps matter. The problem is, their training doesn’t reflect it. They meticulously plan their chest and shoulder...
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The Best Hypertrophy Training Program for Mass & Strength
Most people think a hypertrophy training program means high reps, light weights, and chasing a pump until your limbs go numb. It doesn’t. In reality, the best hypertrophy workout programs look a lot...
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What Are the Benefits of Combining L-Theanine and Caffeine?
Plenty of people rely on caffeine to feel sharp and focused. The problem is that most overshoot the dose. One strong coffee or an energy drink too many, and instead of feeling locked in, they’re...
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The Best Upper Lower Split Workouts for Mass & Strength
The upper lower split is one of the most straightforward, flexible, and effective ways to organize your training. It divides your workouts into upper-body and lower-body sessions, which lets you train...
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The Best Push Day Workout for Size & Strength
A push day workout is a strength training routine targeting all the muscles involved in pushing movements. Compared to training routines that focus on just one muscle group per workout, push day...
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How Many Chest Exercises Should You Do Per Workout?
How many chest exercises per workout should you do? Search that question and you’ll find dozens of conflicting answers. Some say one or two. Others insist on six or more. And things only get murkier...
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The Best Chest Workouts at Home for Pec Size & Strength
Most gymgoers believe bench pressing is the only way to build bigger pecs. By their logic, chest workouts at home are a compromise—fine if you’re in a bind, but not good enough for making real gains....
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The 7 Best Bulgarian Split Squat Alternatives
Most people push through Bulgarian split squats thinking they have no choice. They want the muscle and strength gains, so they grind through the discomfort—even when the exercise feels awkward, clumsy,...
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The Best Dumbbell Shoulder Exercises & Workouts for Mass
You don’t need a barbell, fancy machines, or even a gym membership to build bigger, stronger shoulders. All you need is a pair of dumbbells—and the right exercises. And in my experience training...
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Smolov Jr. Calculator & Guide
Use the Smolov Jr. Calculator below to generate your training weights for the Smolov Jr. program. Just enter your one-rep max for the squat or bench press and how much weight you’d like to add after...
View ArticleShould You Trust Your Supplement’s Label? What Science Says
Most gymgoers assume sports supplements are “clean”—that what’s listed on the label is exactly what’s in the tub, and that the companies behind them are run by moral folks who care about your health,...
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The Best Upper Chest Workouts & Exercises for Mass
Want to build a fuller, more balanced chest? This guide covers the best upper chest workouts and exercises based on science—plus training tips to maximize growth. After years of lifting, my chest...
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How to Do the Leg Press for Quad & Glute Mass
Want to get more from leg day without running yourself into the ground? This guide shows how to use the leg press to build size and strength without burning yourself out. Some fitness “gurus” say...
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How Many Calories Should You Eat?
You probably know that if you want to lose fat, gain muscle, or maintain your weight, you need to control how many calories you eat. What most people don’t know is how many calories they should eat to...
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