What’s the best rep range to build muscle? That’s a question many of you have probably pondered over the years, especially if you’re wanting to know how to get ripped. Most people do 8-12 reps per set for maximum growth.…
Learn a simple, natural workout nutrition protocol to reduce soreness and build muscle faster.
In order to quickly build the right type of muscle that will make you a stronger and more explosive athlete, you must recruit the fast-fatigable (FF) motor units. These FF motor units aren’t easy to train since you must lift…
Use the rings fly to build a bigger, stronger chest.
Now that the 2012 Olympics are in full force, we’re all reminded of the astonishing level of development the human body can achieve. You only need to look at the physiques of the gymnasts for proof. The guys who perform…
Question: CW, due to work demands I can only lift weights twice per week. The other two days I do Muay Thai. Can you help me design a program to get bigger and stronger? Thanks, BS CW Answer: First off,…
Question: Chad, is it possible to replace traditional barbell and dumbbell lifts with exercises using nothing but rings and parallettes? How does that fit into a full-body workout? Thanks, JB CW Answer: Yes JB, it’s not only possible, it’s ideal.…
Over the years, my approach to training has substantially evolved. I think that’s been an essential part of my success. In the early days I would just hammer my clients with heavier barbell and dumbbell exercises, without regard for much…
What you eat before you suit up for the gym can have a profound effect on your performance and results. There’s no shortage of pre-workout supplements out there that all claim to help you build muscle, gain strength, or burn body fat. But do any of those workout boosters you see in muscle magazines actually benefit your muscles?
In my previous interviews with nutrition savant, Ori Hofmekler, we covered post-workout nutrition and thyroid health. So now it’s time for Ori to set the record straight with regard to pre-workout nutrition. Get ready for some surprising revelations!
CW: Ori, is it true that you’ll burn more fat if you train in a fasted state? Is this equally true for cardio and strength training?
Ori: In theory, fat burning is maximized when you train in a fasting state. That’s because exercise while fasting forces a fast depletion of glycogen and an increased utilization of fatty acids for energy. Furthermore, this regimen improves insulin sensitivity, which is essential for burning fat and maintaining a lean body. Nonetheless, training while fasting has a serious drawback: it compromises your peak strength and durability. Apparently with a more profound effect on strength.