Cardio - Which Is Best: Steady State or HIIT?

Not everybody looks forward to performing cardio. Yet it provides important benefits. It’s important for fat loss and cardiovascular health. It’s also flexible, meaning you can choose from a wide v...

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Exercise Breakdown: Leg Curls, Rich’s Go-To Hamstring Exercise

When it came to legs, Rich often trained his hamstrings first. What was his favorite exercise? Leg Curls! He would do them lying, seated, or standing. Back in his competitive days, Rich felt legs w...

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Exercise Breakdown: The Seated Dip Machine

One of the keys to training triceps includes using compound exercises in your routine. These are the exercises that will work all 3 tricep heads and help build the most size. In this edition of Exe...

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EP 6: (Final Episode) Leg Day Hell

Let's be honest, if your legs aren't completely on FIRE, you're just not going HARD enough or lifting HEAVY enough.

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EP 5: Chest Destruction

It's chest day, and this episode is a full heavy weight workout totally dedicated to chest. PURE PAIN AND PURE DESTRUCTION!

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EP 4: Insane Arm Workout

We are on day 4 and you can see the pain on his face. I'm not sure he fully recovered from shoulders but hell, can't stop now! 5%ERs always keep going.

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Why You Should Drink A Protein Shake Within 30 Minutes Of Bedtime

Why should you drink a protein shake about 30 minutes ahead of bedtime? There are several important benefits. The most obvious is that it will help you reach your protein goals for the day.

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Exercise Breakdown: Shrugs

Huge traps are one of the standouts of a great physique. Whether you compete or just want to look your best, well-developed traps are a necessity. 

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Exercise Breakdown: Calf Raises

Many of us have a couple of problem areas, right? For some, it might be a “showpiece” muscle like biceps or lats. For others, it might be calves - not as flashy but just as important. 

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Ingredient Spotlight: DIM

Are you using supplements that ramp up testosterone? Then you will undoubtedly experience an unwanted increase in estrogen production. Not to mention, if you’re following a PCT program, you are mos...

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Ingredient Spotlight: TestoSurge®

If you’re training for size, you need to focus on all the components that play a role in this process. Your training has to be spot on, your diet has to consist of the right combination of macronut...

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Ingredient Spotlight: N-Acetyl Cysteine

N-Acetyl-Cysteine (NAC) is a conditionally essential amino acid (CEAA) that’s a common liver support ingredient. Of course, that’s not its only benefit. In this edition of Ingredient Spotlight, we’...

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MORE Bodybuilding Myths That Just Won’t Go Away!

True or myth? There's so many bodybuilding myths out there that no wonder people get confused and discouraged. Well, we're here to help.

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The Truth About Synthol Part 1

There's so much controversy around this topic so let's break it down and see what really is the deal with synthol. 

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Rich Piana: Steroids VS Natty

Rich Piana can't get anymore honest than this. Watch as he tells us the pros and cons of training while using steroids and training natural.

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