Does the bench press just hurt your joints and only make your shoulders and triceps grow? Here’s how to turn it into a shoulder-friendly chest builder.
How much fat can you gain from a single meal?
The question occurred to me while ravenously hungry on a diet, wanting to justify a binge. I found out that even a few hours overeating can result in shocking fat gain.
The Holy Grail of modern physical culture is a well-defined set of abs. But even if you’re one of the few who get them, it’s normally temporary. Reverse dieting can be used to stay lean.
The truth is I’m a foodie, but I also love weight training and being in shape. I used to think there were two options. I could eat what I wanted and get fat, or follow a restrictive diet to be lean, but never both at the same time. That changed when I tried intermittent fasting.
Ronnie Coleman won his last bodybuilding title in 2006. But even all these years later he’s yet to be surpassed, widely being said to be the greatest of all time.
I got to to see him at the height of his career.
It’s demotivating when your weight increases on a diet, even if you know you’ve made progress. Your clothes fit better, but the scale seems to show fat gain. It’s a common experience, and has lead to an industry of scale condemnation. Headlines like “throw away your scale!” are a tabloid trope.
But the scale is misunderstood, and it’s still the best way to track fat loss when you know how to use it.
Squats are a difficult and exhausting exercise, sometimes causing fatigue for days. That’s why doing them every day is an intriguing idea, and I wondered if there could be an extreme reward for such an extreme protocol.
I used to struggle to stay lean. I’d crash diet then rebound every time. So when I found a way to stay not just lean, but super-lean, I thought I’d found the holy grail. But it turned out to be a health-ruining nightmare.
Diet tracking isn’t the only way to lose fat or gain muscle, nor is it the best choice for everyone. It also adds time and work to meal preparation.
However, the payoff is complete food choice with fine-grained body composition control. That makes it uniquely powerful.
I used to dismiss the mind-muscle connection as gym mythology, but science shows there’s something to it. Here’s how to apply it to increase gains and decrease injury risk.