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muscle

  1. 01dragonslayer

    Can the Ectomorph Body Type Get Big?

    Would you describe yourself as long and lean? Do you struggle to put on any muscle? If you mumbled “yes,” you may have an ectomorph body type. Physical Characteristics of an Ectomorph Many models who are plastered on the covers and pages of fashion magazines tend to be an ectomorph. Not only...
  2. 01dragonslayer

    The Calves Workout That Can't Fail

    Calf training is hard. Really hard. High rep, low rep, heavy weights, volume, range of motion, tempo, frequency! You've tried it all, but are your calves growing? There are many myths and legends when it comes to the ?secret? to building bigger calves. First off, some facts. The calves are...
  3. 01dragonslayer

    The 45-Minute Leg Workout

    Often neglected and frequently skipped, the legs are quite possibly the most important muscle group. Leg workouts can be tiring, long, and intensive. Mass can be added to the quads and hamstrings far easier than other areas of the body. However, doing set after set of squats can be time...
  4. 01dragonslayer

    3 Step Warm-Up for Maximum Performance & Muscle Gains

    When it comes to building muscle and strength, we all know that training with intensity and following a good plan is a key part of success. However, one of the most commonly overlooked aspects of working out is the warm-up. Too many people warm-up incorrectly, or worse, skip it altogether...
  5. 01dragonslayer

    How Much Volume Do You Need to Build Muscle?

    Hypertrophy, a.k.a. building muscle, making gains, getting swole, is a goal for a significant portion of the gym-going crowd. Countless programs have been developed over the decades specifically created with the intent of building muscle and strength. What we’ve learned from these programs as...
  6. 01dragonslayer

    5 Tips to Bust Through Your Muscle Building Plateau

    It’s pretty frustrating when you put so much time and effort into going to the gym, eating right, and making sure you perform exercises properly only to see your gains stalling. Even though you don’t plan on being a professional bodybuilder, it’s nice to be able to see some changes in the mirror...
  7. 01dragonslayer

    Build Muscle With These 16 Research-Backed Tips

    When it comes to building muscle, there are so many different routes to take. Strength training has been proven to build muscle and improve bone density. Both promote health, longevity, and mobility as you get older. If you have been wanting to build muscle, here are 16 research-backed...
  8. 01dragonslayer

    The 4 Best Muscle Building Workout Techniques You've Never Tried

    Let me introduce Josh. He might be a lot like you, or a few other lifters you know. Josh has low self-esteem. When he looks in the mirror all he see is a scrawny twig with no muscle mass. So Josh decides to get a gym membership. After a few weeks of consistent attendance, he becomes friends...
  9. 01dragonslayer

    3 Tips to Keeping Your Gains While Losing Fat

    3 Tips to Keeping Your Gains While Losing Fat No matter if you have 10 pounds or 100 pounds to lose, the Centers for Disease Control and Prevention notes that losing five to ten percent of your total body weight can lower your bad cholesterol, blood pressure, and blood sugar. The downside to...
  10. 01dragonslayer

    10 Best Triceps Exercises for Mass

    The triceps are often neglected. They are the ugly stepchild of the arm group family. Many people fail to realize that the triceps makes up over two-thirds of the arm muscle. Furthermore, developing triceps strength is one of the most important variables in increasing pushing movements including...
  11. 01dragonslayer

    11 Things Strength Training Does for Your Body

    The first thing we think about when we want to build a huge set of biceps or obtaining the elusive six-pack is to hit the gym. You are lifting so you can build bigger muscles. But what if your main objective isn’t to be a mass monster? Did you know that strength training benefits more than just...
  12. 01dragonslayer

    Is a “Workout Hangover” a Real Thing?

    There is a new trend – or perhaps manufactured trend? – of people skipping work and social events for what they say is a “workout hangover.” What we used to call DOMS (delayed onset muscle soreness) has now been coined “a hangover” by the fitness industry’s illiterate. To me, calling it a...
  13. 01dragonslayer

    The Best Muscle Building Shortcut?

    Shortcuts. They make life easier. Why drive in the slow lane when you can use hacks and tips to speed up your progress? My DM box is full of questions that are seeking shortcuts. If I change barbell row from eight-rep sets to five reps, will it speed progress? Will performing an A/B split...
  14. 01dragonslayer

    How to Pick the Perfect Muscle Building Workout

    Google search the term "muscle building workout" and it yields 727 million results. You should be able to sort through this by - well maybe - the year 3027. If you're lucky. Search the Tiger Fitness website for "muscle building workout" and there are only 611 articles to choose from. Not bad...
  15. 01dragonslayer

    Cold Plunges: Maximizing Recovery Without Freezing Your Gains

    Are cold plunges a recovery breakthrough or are they just icing down your potential for muscle growth? Understanding the Science Behind Cold Plunges When you submerge yourself in cold water post-workout, you're triggering a physiological phenomenon. The shock of cold water causes blood vessels...
  16. 01dragonslayer

    Why Lower Rep Sets Can Be Better for Gaining Muscle

    As fitness enthusiasts and bodybuilders, we're always on the lookout for the most effective ways to maximize our gains. One area that has gained significant attention in recent years is the relationship between repetition ranges and hypertrophy. While many lifters tend to stick with traditional...
  17. 01dragonslayer

    Rest Pause Sets: Why They May Not Be Giving You the Gains You Expect

    Let’s get real—if you’re spending hours in the gym but not seeing the results you’re after, you’re not alone. One of the popular techniques out there, rest-pause sets, is marketed as a way to maximize muscle growth by pushing beyond failure with short breaks between reps. But recent research...
  18. 01dragonslayer

    Post-Workout Protein: How Much You Need

    Protein Intake Vs. Training Split How much protein do you need after training to trigger the most muscle protein synthesis? And does your workout split matter? Here's the science. The Study: Researchers wanted to figure out how much protein we need after weight training to maximize muscle...
  19. 01dragonslayer

    Avoid Soy Protein

    For bodybuilders and strength athletes, soy protein is no better than water. Here's why. About 15 years ago, I broke the news to the physique world that a few studies had shown that soy results in testicle shrinkage and lowered testosterone levels. Still, some people steadfastly clung to the...
  20. 01dragonslayer

    Casein Protein: Choose the Right Type for Muscle

    One Works Okay, One Works Great Casein protein is a better muscle-builder than whey, but there's a big difference in the types of casein out there. Here's what to look for. Casein protein is generally a better muscle builder, a better strength builder, and a better fat burner than whey. Most...
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