Periodization simplified

There are a bunch of styles of periodization out there, and even though some people do simplify it, it still remains a scary and misunderstood subject. The three main styles of periodization are: Linear periodization Undulating periodization Block periodization Linear periodization is where the reps are reduced or increased (less effective) over several weeks and […]

Prolactin hinders fat loss and top 5 ways to lower it

Prolactin is a pretty bad hormone to have elevated at any time. It’s shown to be involved in all kinds of diseases and also (very) negatively affects your body physique wise. Prolactin can be detrimental to your physique through a few mechanisms as I’ll discuss below. #1 Prolactin suppresses steroidogenesis Prolactin inhibits the release of […]

Home leg workout without equipment: Part 2

https://www.youtube.com/watch?v=Yjacj02MyQ8&t=29s Follow up part 1 with this leg workout. This workout will enhance explosive power, build mass and strength in the quad, hamstrings and calves.   Exercise 1 – Box jumps Start from a stationary object so that you cannot “benefit” from the stretch reflex induced by the eccentric part. This makes the exercise more difficult […]

Top 3 supplements to prevent exercise fatigue

An acute bout of exercise, especially high-intensity exercise, promotes fatigue by downregulating complex 2 (II) of the electron transport chain (ETC). Electrons created in the Kreb cycle of the mitochondria is transporter to the ETC, where the electrons flow from complex 1 & 2 all the way through to complex 4 and 5 to create energy (ATP). […]

How to build muscle: Add 2 pounds or more of lean mass per month

Who doesn’t want to build muscle as fast as possible naturally? If you are just a beginner or intermediate, you want to maximize muscle growth as fast as possible. No one wants to waste their beginner gains and gain but a fraction of what they actually could have gained on a proper training program and […]

Myth: Burn fat to lose fat. Busted!

The classic “fat-burning hypothesis” is starting to fail; burn fat to lose fat…it doesn’t work that way…entirely. Lots of people want to lose fat and they think cardio or some form of training that burns the most fat will result in the most fat loss. I have already debunked the fasted cardio myth if you […]

Ashwagandha – adaptogenic, androgenic & anabolic

Ashwagandha (Withania somnifera, Indian ginseng) is probably the most well-known adaptogen herb there is, which is used in Ayurveda medicine. Ayurveda, the traditional system of medicine practiced in India can be traced back to 6000 BC. For most of these 6000 years, Ashwagandha has been used as a Rasayana (nourishes, detoxifies, enhances immunity). The root […]

Ashwagandha for building muscle and staying lean

Ashwagandha (Withania somnifera, Indian ginseng) is probably the most well-known adaptogen herb there is, which is used in Ayurveda medicine. Ayurveda, the traditional system of medicine practiced in India can be traced back to 6000 BC. For most of these 6000 years, Ashwagandha has been used as a Rasayana (nourishes, detoxifies, enhances immunity). The root […]

Magnesium – a top dog mineral

Magnesium is a macromineral, which we require quite a large amount of daily. Everyone seems to know the importance of this mineral, yet so many people are deficient. Mg is involved in numerous processes in the body, which includes: heart rhythmvascular tonenerve functionmuscle contraction and relaxationbone formationenergy metabolism – adenosine triphosphate (ATP) productionDNA and RNA […]

How to get a bigger bicep peak: Spider curls

Big biceps look good, but defined and fully developed ones look even better. When striking a double bicep back pose or a side tricep flex (yes, the bicep does compliment this pose) or the side bicep pose, you want that separation between the frontal deltoid and the upper bicep. Without that ‘cut’ there, it may […]

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