As this is being written, COVID-19 is still prevailing over much of the world and while many gyms are open, there currently is not a vaccine nor substantial enough decrease in cases for lifting at a gym to be worth it for some people. Regardless of wether or not the world is in the throes of a pandemic, at home chest exercises are still great to know for vacations, when moving to a new town, if you don’t attend…
Finding the optimal ratio for macros when eating in a caloric deficit can seem complex. Results in the gym not only require hours of lifting but also seem to demand a significant number of days per week to train, complex diets, giving up alcohol, calculating calories, surrendering weekends, understanding nutrition, macros, and more. The key to building muscle can be overcomplicated but it is simple when the basics are understood: bulk by increasing how much you’re eating to build…
A common debate among weightlifters is wether or not forearm isolation exercises are necessary. On one side of this dispute, compound exercises like the deadlift and pull-up are excellent at stimulating forearm growth while also working out larger muscle groups as well. Deadlifts have the capacity to workout the quadriceps, hamstrings, glutes, lower and upper back, traps, and biceps, as well as forearms. Since exercises like the deadlift are so great at hitting multiple muscle groups some may opt…
Among protein, creatine, and BCAA’s, beta-alanine (β-Alanine) is one of the most commonly toted supplements to take for enhanced performance and optimized results from lifting. A simple search on google about beta-alanine will return many reported advantages beta-alanine boasts such as increased endurance and stamina, increased overall strength, lower muscle point of fatigue, better results in building lean muscle, and more. Beta-alanine is a non-essential amino acid meaning it can be produced by the body and does not need…
While the clash between alcohol and fitness has existed since cavemen did curls with stones and ancient farmers fermented their crops in preparation for the weekend, there still remains a great amount of ambiguity as to how detrimental alcohol is on the physique of someone who lifts. Most people are aware that alcohol has some effect on performance and results in the gym but the extent to which it affects those things can be shrouded for many. In short,…
