If you’re looking to build serious forearm strength and size, it’s time to step beyond the usual dumbbell and barbell wrist curls. Here are two unique cable variations—one using a high pulley and the other a low pulley—that will torch your forearm flexors like never before. High-Pulley Wrist Curl: Isolation at Its Best The high-pulley…
If you have a muscle group that refuses to grow, you have two options: Let’s break down both strategies and how to apply them effectively. 1. Prioritize the Weak Muscle Group The exercises you perform first in your workout receive the greatest training effect. Most people start with their strongest body parts, but if you…
If your goal is to maximize muscle growth, focusing on fewer muscle groups per session might be your best bet. Recent research suggests that training too many muscle groups at once could create a “competition for resources,” potentially limiting gains, especially during periods of low energy availability. This finding emphasizes the value of a split…
Want a quick, powerful pre-workout kick that doesn’t involve fancy supplements? Here’s a simple recipe from Dr. Eric Serrano that’ll get you buzzing in the gym:Take a tablespoon of honey and mix it with either some coffee grounds or your favorite coffee. Stir it well, pop it in your mouth, and hold it there for…
You’ve heard the saying, “The more you do, the more you get done.” Every year, I like to load up my plate with as many projects as possible, then I tackle them one by one until I’ve cleaned my plate. But I don’t just start consuming these tasks at random—I always take care of the…
Stubborn calves are either bored calves — they’ve “been there, done that” and refuse to grow — or they’re lost calves — they’ve been searching for the hidden treasure in murky waters but have yet to find it. Either way, these calves need some new and novel methods to encourage growth. Fortunately, there are plenty…
If your goal is to build muscle, you better make sure you have enough vitamin D in your body. One of the primary functions of vitamin D is muscle growth. Believe it or not, taking a shower every day can actually lead to a vitamin D deficiency — which may result in muscle loss, weakness,…
Several variables influence muscle hypertrophy (growth), including how much weight you lift (intensity), how many total reps you perform (volume), and how often you lift (frequency). But there may be one variable that trumps them all… Assuming intensity, volume, and frequency are sufficient, the most important variable for muscle hypertrophy is the amount of effort…
In strength training, it’s best to coax or nudge adaptation, or so we’re told. The body can only adapt at a certain rate and trying to force adaptation can invite trouble. Well, like many things in life, the greater the risk, the greater the reward! Most coaches will simply say, “Don’t force it,” but that…
Staying up to date with scientific research can give health & fitness professionals an edge. Here are some recent findings to help you stay ahead of the pack: Short, Specific Warm-Ups Are Just as Effective A short warm-up is as effective as a long warm-up for intermediate performance… To increase efficiency of time for training…