Getting a little stuck on leg days? Bored and/or not seeing results? Well you’re not alone. Most people jump straight to squats, leg press and extensions and that’s the bulk of their workout. While there is nothing wrong with that because i’ll be honest that was me about two years ago. As beneficial as back squats are front squats are just as if not more. Why you ask? Well let’s compare and contrast a little.

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In an industry where we all obsess over the “pump” a popular question is how to get the best pump, well outside of supplements simple foods can be your answer. Before we jump right into your new grocery list though we must first understand what the “pump” really is. Two words, nitric oxide. Nitric oxide is a powerful vasodilator that pretty much provides you that “pump” feeling. Whilst it being a short lived effect it is helpful during a lift because it improves blood flow to the muscles therefore aiding in higher energy and training intensity. Now aside from supplements for example arginine where it can be converted to nitric oxide you can also see this same conversion through dietary nitrates. Also, your muscles need to be filled with glycogen if you want that insane pump but glycogen is not only a source of energy to fuel your training but also very critical in the part you probably care about which is making your muscles look big and full. Just to name a few here are only a handful of foods and why you should consider making them part of your diet;

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Sure you have twenty inch arms but are your peaks up to par? It’s okay mine aren’t either. Obviously we know your TRIcep has three heads well if that’s true then your Biceps has two heads. So in order to build those peaks and make your arms almost immaculate you have to think smarter and work harder. No worries here’s how.

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If your genetics didn’t bless upon you the world’s fastest metabolism, you’re going to need to put your wheels in motion and start paying attention to the details in order to give your metabolism a boost. Good news is there is hope! Concerning your metabolism though there is no one quick fix it’s a number of small efforts and changes that will slowly increase your resting metabolic rate.

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Between a quick protein shake or a burger fries and a shake. Your post workout meal is just as important as any if not more. You’re probably thinking “okay macros macros macros” well yes macros are important but start to think “glycogen and insulin”. Those are what you should be concerned about post workout. Replenishing your glycogen stores and stopping protein breakdown whilst increasing protein synthesis both done by creating insulin spikes. Now what in the world does all that mean? No worries I’ll tell you.

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When this happens it’s either one of two circumstances, too much consistency or a mind over matter battle. We see ourselves every single day so naturally we are going to see minimal change in our bodies. But look at the bigger picture are you in a different place from when you first started? Yes? Then keep going! Consistency on the other hand may be the hurdle a lot of us need to learn to overcome. It is ideal to be consistent in effort and commitment but not always in diet and training regimens and here’s why.

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The number one excuse I hear and I’m sure most other professionals hear when it comes to making this lifestyle change is money. Eating healthy has this stuck up expensive connotation when in reality it is the opposite. If you don’t believe me believe the numbers. One out of four Americans eat fast food everyday. Of those one out of four Americans also spend more $100 billion on fast food each year. Let’s say that’s an average of $5-10 each time well by the end of the week that ends up to be your entire batch of chicken for the week plus some extra thrown away most likely.

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A common misconception is that you’re growing while your pumping in the gym when really you grow when you sleep. When you’re in the gym training you’re actually tearing the muscle which is where that much sought after “pump” feeling comes in and therefore when you are sleeping your body takes that time to grow and repair.

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Most people fall victim to their cravings being where they typically start to fall off the tracks so why not try to incorporate some healthy actually delicious tasting snacks to keep you on track and moving forward instead of taking one step forward and two steps back all the time.

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Do you have issues sticking to your diet or workout regimen? Are you one of those guilty “I’ll start Monday” people? Well don’t worry you are not alone and it is not hard to get back on that horse and stay on it. My advice for people who have a problem with consistency is create smaller shorter term goals. Instead of wanting to lose 50 pounds this year aim for something a little more realistic and attainable like dedicating two hours every weekend to meal prepping your food for the week.

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