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Am upon waking up or right before bed?

Should You Hold Back or Go For It? Does sex before competition and training drain aggression, or does getting it on beforehand actually bolster athletic performance? Ancient Greeks and Romans believed that athletes should refrain from sex before competition – that they should keep their togas...

Finding time to work out can feel like a luxury, especially when life’s demands increase around the holiday and New Year’s season. But here’s the thing: you don’t need hours in the gym to build muscle and strength when time is of the essence. That’s where this 15-minute dumbbell EMOM workout...

Actor Omar J. Dorsey is best known for his riles in films like The Blind Side, Django Unchained, and Selma before landing his latest role as Ray in the Max hit series Bookie. But while he also appeared in the popular drama, Queen Sugar, this actor is now limiting his intake of the sweet stuff...

We’re only as strong as our weakest links, really – so it’s in order for us to give ourselves a once-over to see what needs to be done to get the most out of our workouts and hit the muscles we’re trying to stimulate into solid growth and development. With that said, you could be a straight...

Olympia fans were in for a treat recently as Hany Rambod trained his legendary clients; Derek Lunsford and Hadi Choopan in the same epic session. As expected, they demonstrating some monster muscle by executing machine incline barbell rows. Here’s what went down, and why you should follow your...

Before becoming an actor and producer, McKinley Freeman had a cushy corporate gig that allowed him to travel the world. Through all the years of schooling to complete his MBA and working his way up to what many would consider a great situation, he couldn’t escape the feeling that there was...

Sleep like a baby, perform like a beast. Here are four cool sleep strategies to get the job done. According to the statistics, you’re probably sleep deprived. And even mild sleep deprivation can decrease performance and recovery while increasing the risk of injury. In fact, athletes who sleep...

USE IMAGERY/VISUALIZATION Also known as "mental rehearsal," imagery is a skill that researchers have studied extensively in sport psych settings, and which has repeatedly been shown to enhance performance and make sports and exercise more enjoyable (Weinberg, 1981 and 2008). When you mentally...

Iranian fighter Ali Heibati has learned that it is unacceptable to put hands, or feet, on civilians after apparently kicking a ring girl before his bout on April 19, 2024 even got started. Heibati has received a lifetime ban for his actions. The match, set in Moscow, Russia, was scheduled to...

Carb cycling is a top fat loss tactic, known as a zig-zag dieting approach, that many coaches use, including myself, to get their clients in tip-top shape. I may not start out a client on a carb cycling method right in the beginning because I like establishing a solid intake of calories and...

Discipline and dedication are principles that you are going to have to master if you are serious about bodybuilding, being consistent with your diet and training will help you succeed in achieving your goals. Don't have tunnel vision in thinking you will only build muscle if your taking AAS...

Pre-workout supplements are extremely popular in the fitness world. Taking pre-workout can enhance your energy levels and endurance, making them perfect for a wide array of activities, including bodybuilding. But whether you’re a bodybuilder or trying to get lean, professional, or a newbie at...

Honestly, the struggles of new parents are the same most everyone has: there’s only so much time. Parents just might feel this more intensely, because the change in perception of time is so dramatic. Before my first daughter was born, I took full advantage. I packed these years with life...

Regular sweating and seasonal changes can wreak havoc on the skin causing breakouts, clogged pores, and an imbalance in the skin’s sebum – making it either dry or oily. With that, comes questions of how to care for your skin and what skin care products should be used (or avoided) depending on...

Food Sequencing for Metabolic Health Food, Fat Loss, and Credibility There are many different ways to think about food and fat loss. Unfortunately, the view that calories are all that matter dominates most discussions. Anyone who says calories don’t matter for fat loss is either ignorant of...

1. EARN THE RIGHT TO TRAIN WITH HIGH REPS One of the first things most people learn in the gym is that "low reps, heavy weight" equals strength, and "high reps, light weight" equals definition and cutting. Anyone who reads this website knows that weight training goes way beyond the above...

The Bedtime Protein Shake We all kinda-sorta know that having a protein shake before going to bed is a good strategy to build muscle, but it’s still satisfying to read a scientific paper that says we’re not just right, but really right. It’s particularly satisfying when that paper is a big...

HERE'S WHAT YOU NEED TO KNOW... The guys with the greatest pulls in history pull from a dead stop, not by trying to reach peak velocity before the bar collars smash into the plates. Starting off any pull with a sharp jerking movement doesn't help you lift more weight and can injure you. A...

When it comes to building muscle mass, the food you put into your body is equally (if not more important), than what you do in the gym. To increase muscle size and density it’s inevitable that you’ll have to pick up heavy weights and move them around with great intensity, but if you aren’t...