Most people believe that if they don’t lift heavy, they’ll never gain muscle. High rep, light weight training has always been thought of as for endurance or toning. Some people would even say, "Lifting light is for wimps." Science now shows that you can build muscle with light weights if you do 1 thing
What’s the best warm up before lifting? It’s not just 10 minutes on a treadmill. In this guide, I break down exactly how to warm up properly, including general warm ups, mobility work, and specific warm up sets, so you can lift stronger, reduce injury risk, and avoid wasting energy before your workout even begins
Not sure which split routine workout plan is right for you? This guide compares 2, 3, 4 and 5 day split routines, explains how each schedule works, and shows you how to choose the best setup for hypertrophy, recovery and your weekly schedule. Whether you want to split your body 2 ways or 5, you’ll learn how to organize it for maximum muscle growth
Whey protein is one of the most widely used nutritional supplements among bodybuilders and strength athletes for supporting muscle growth. Despite this popularity, there are "influencers" and "gurus" on social media spreading the idea that whey is a processed food that's unhealthy and should be avoided. Here's what the science actually says about whey protein and health...
What is the best time of day to work out? I wouldn’t blame you if you were confused about this because everyone seems to have an opinion: Conventional wisdom says train in the morning to start your day right. But some coaches argue that it's better to train later in the day due to circadian rhythms. New research has shed some light on the "best time to train," including the best time to lift if you want to gain muscle...
You may have heard that muscle burns more calories at rest than fat does. It's true. Three times as much. You may have also heard that when you build more muscle, you'll increase your metabolism. Technically that's also true. You may have even heard the specific claim that each pound of muscle you add to your body burns 50 more calories per day. That is absolutely not true. It's a big myth.
This chocolate peanut butter protein ice cream is thick, creamy, and packed with flavor while helping you hit your daily protein goals. Made with frozen banana, chocolate protein powder, and natural peanut butter, it blends into soft serve in minutes or can be frozen briefly for a scoopable texture. If you're looking for a satisfying, high-protein dessert that fits your macros, this recipe delivers
Our lemon blueberry protein muffins use no sugar, no butter, and no oil, which is how we keep the calories so low and make it healthier. You also get extra protein (it's whey-fortified for building muscle). Plus you get a big boost of fiber from the coconut flour. Yep, the secret ingredient is coconut flour!
Protein desserts don’t have to taste like “diet food.” This growing collection includes high-protein brownies, muffins, cookies, protein balls, bars, mug cakes, pudding, and even ice cream – all designed to support muscle building and fat loss. Most recipes use protein powder and simple whole-food ingredients to keep calories controlled while boosting protein, so you can satisfy your sweet tooth without sabotaging your results
This deep chocolate sweet potato protein pudding is creamy, rich, and high in protein (30g). Made with natural ingredients and sugar free, it delivers the texture of classic chocolate pudding without the excess calories. If you’re looking for a healthy dessert that tastes indulgent but fits your macros for fat loss, this one hits the mark – and it’s easy to make in minutes.
