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Man Doing Shoulder Presses at Gym

How Long Should a Workout Last For Building Muscle?

How long a workout should last is regularly debated. There are some people who say that workouts should be 45 minutes long and others who say that 3 hours is more aligned with what they need. Those who argue for shorter workouts, between 30 min-1 hour, usually reason that since cortisol increases after 1 hour of training and high intensity workouts do not require several hours to do, training efficiently for around 45 minutes is optimal for making gains….

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Resistance Bands Hanging on Rack

Resistance Band Arm Workouts For Men

Resistance bands are one of the best alternatives to weights for providing resistance during workouts. While weights are easy to use and effective for training, resistance bands have several advantages such as providing consistent tension and being easy to transport. If you workout at home or want to maintain you muscle while traveling, resistance bands are a cost-efficient tool for accomplishing those goals. One of the best areas that resistance bands can be used for is arm workouts. Isolating…

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Naked Man Relaxing in the Sun with Testes out of Sight

How Sunlight on Testes Can Boost Testosterone

It is understood by most people that sunlight is important. Without spending time under the sun, you become deficient in vitamin D and can experience a large number of adverse effects resulting from this such as depression, anxiety, loss of drive, lower energy levels, low libido, and more. Vitamin D behaves more like a hormone than a vitamin in the body, and is needed for healthy levels of norepinephrine, epinephrine, dopamine, serotonin, and testosterone. Sunlight can have a positive…

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Bodybuilder Doing Barbell Shoulder Press at a Gym

Yohimbine for Bodybuilding: Dose, Benefits & Side Effects

Yohimbine is an alkaloid commonly derived from the African evergreen tree Pausinystalia johimbe. It is often taken as a stimulant and fat-loss aid and is an ingredient in many pre-workouts and fitness supplements. Yohimbine was originally marketed as an erectile dysfunction cure but is now mostly taken for athletic, cognitive, and bodybuilding use. The three proven benefits of yohimbine for bodybuilding are fat loss, better circulation, and improved performance. Yohimbine For Fat-Loss The most effective use of yohimbine is…

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Desk with Laptop and Mug That Says Hustle

Examples of SMART Short-Term Weightlifting Goals

The best way to achieve anything is to set goals. In order to be successful, there needs to be order in how you decide what to pursue and how much time you give yourself to obtain it. Setting short-term weightlifting goals is a good way to stay on track with reachable deadlines. One of the best methods for setting obtainable goals is by using “SMART goals”- a system that categorizes the different elements of an objective so that you…

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Shirtless Muscular Man at Gym

How Much Muscle Can You Gain in 3 Months?

When people set fitness goals, they are often made in the context of time. By having deadlines attached to your goals, you will have more motivation and be able to track the progress you’re making better. Some common times that are used for setting goals are at 1 month, 3 months, 6 months, and 1 year. To make and hit your goals for these increments of time, it is important to have realistic expectations for what is possible to…

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Weightlifter Foam Rolling

The Benefits of Foam Rolling For Weightlifters

Along with using saunas, taking ice baths, and consuming protein, foam rolling is a very common method for decreasing muscle soreness, or DOMS, and speeding up the recovery process. The general theory behind foam rolling, also called self-myofascial release, is that by “rolling” out the muscle, you can release knots in the muscle that develop from training. These knots left to their own impede muscle growth and recovery, according to foam roller advocates, and they require due attention via…

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Table with a Variety of Fruit

Testosterone Boosting Fruits For Males

High testosterone is often seen as the gateway to gains and glory. For men, high testosterone levels correlate with better results from the gym, a better physique, more drive, higher libido, more energy, and a large number of other advantages. While there are unnatural ways to increase testosterone through the use of steroids, there are also a plethora of natural ways to increase testosterone, such as sleeping more, lowering stress, absorbing red light, supplementing adaptogens, and eating a variety…

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Man Doing Squats at a Gym

Betaine Anhydrous Supplement For Building Muscle

Betaine anhydrous, or TMG (trimethylglycine), is a form of betaine derived from choline. Choline is an essential nutrient which supplies methyl groups, is used for muscle function, helps with the synthesis of phospholipids, and has several other important functions within the body. Betaine anhydrous is naturally occurring and is found in many foods such as spinach, beetroot, whole grains, sweet potatoes, beef, turkey breast, and tilapia, as well as other meats and vegetables. It is also a common ingredient…

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Large Wooden Sauna

Do Saunas Improve Muscle Recovery?

Many weightlifters swear by the ritual of partaking in long sauna sessions following training. Sitting in a sauna after workouts is believed to increase growth hormone, flush out toxins, prevent protein aggregation, improve circulation, elevate neurogenesis, and slow aging. Saunas are also often used simply because they feel good. Just like warm baths and being outside under the sun, sitting in a sauna is a physically enjoyable experience. This feel-good sensation from being warm, according to studies, is caused…

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