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Seated Plate-Loaded Press Machine 3 Sets Of 8-10, 1 Backoff Set Of 12-15 Choose a unilateral machine to work each side separately and even out any imbalances. If you don’t have this machine, you can use dumbbells instead. Warm-up with some lighter weight and then hit 3 heavy sets of 8-10 reps...

This article is written for the man who wants to begin a strength training program but doesn’t know where to start. Men and women more often than not strength train for different reasons (this conclusion comes from my 15 years of personal training experience). Where women are mostly concerned...

When you look down, can you see your toes? Are you looking at an excessive amount of abdominal fat plaguing your physique? You’re not alone. But that also doesn’t mean it’s ok, healthy, or should be considered a “norm” by today’s standards. Unfortunately, Americans across the nation are...

When it comes to training, there is one thing that is often overlooked and not very commonly discussed: Injury prevention. This is extremely important! We all tend to stay distractedly focused on our lofty gain goals (which there is nothing wrong with lofty gain goals) or on our desire to lose...

Besides a statuesque chest, having sleeve busting biceps is usually a top goal of men (and sometimes women) who hit the gym on a weekly basis. Big arms never go out of style, and it’s the one body part that gets you instant respect once people see them. Having big arms not only makes you look...

Leg Extensions Sets: 3 – Reps: 15-20 reps, 1 dropset This is something you’ve done a million times but we’re going to add a dropset to pre-exhaust the quads. Make sure you get a full squeeze at the top and go slowly through the eccentric portion of the movement. Complete 3 sets of 15-20 reps...

While it is not impossible to meet daily protein requirements through a typical “whole food” diet; some individuals, such as athletes find it hard to consume the 0.45-0.90 grams per pound body weight daily needed to maintain a positive nitrogen balance, optimize muscle growth, and assist...

Every day, we’re bombarded with advertisements pushing fat burners guaranteeing us a perfect body with little or no effort. Unfortunately, too many people rely on these hollow promises only to be disappointed. If you want to change your body, the answer isn’t in a bottle alone; it’s in a...

Medium chain triglycerides (MCTs) are a type of fatty acid that are found naturally in foods like coconut oil, palm oil, and some dairy products. Because MCTs are shorter in length than long-chain fatty acids (i.e. vegetable oils) and water-soluble, they are metabolized differently in the body...

For many people, the thought of precisely dialing in their daily calories, carbs, protein, and fats can be so overwhelming, they want to run screaming into the nearest all-you-can-eat buffet and drown their sorrows in sweet-and-sour pork with white rice, with a final stop to the chocolate...