New article by the folks at Myolean Fitness on nutrition for building muscle: https://goo./5gXWP0 Cliffs: 1. Eat in a surplus of 200-300 calories per day 2. Set protein intake at around 1 gram per lb of LBM and split daily intake into 3-5 protein feedings of equal size, distributed evenly throughout...

"When trying to figure out how much training volume you should be doing to build muscle, it’s important to ensure that the amount of volume you are performing: 1. is sufficient to cause hypertrophic adaptations at a fast-enough rate 2. is not so much that it exceeds your recovery abilities 3. i...

The primary function of the glutes is hip extension. With this in mind, as well as experience with clients, I like to recommend: 1. Rear lunges 2. RDLs 3. Hip thrusts 4. Squats 5. Any other exercise that involves hip extension through full ROM and can be safely loaded. Most importantly, use heavy en...

Here's a good beginner at-home workout for building muscle: https://myoleanfitness.com/a-workout...mal-equipment/ Unlike most home workouts you find on the internet, it has good total training volume, a weekly frequency of 2-3 times per muscle group, a focus on performing core lifts through full ROM...

Hey everyone!

Apparently, Dr Jose Antonio published a study last month which used protein intakes of 2.5-3.3g per kg of bodyweight (3-4 times the RDA!) for a whole year!

https://myoleanfitness.com/high-protein ... ong-study/

Give this a read dude: https://myoleanfitness.com/build-muscle-science-based-guide-part-1-training/ It gives recommendations with regards to: - exercise selection and order - training intensity and reps in reserve - training volume and frequency - rest between sets and lifting tempo - progression Th...

Clenbuterol is not a supplement, it's a drug.

With regards to dietary supplements, there's practically nothing that has a meaningful impact on fat loss.

Remember, fat loss is the result of a sustained caloric deficit.

The main function of the glutes is hip extension.

Try exercises such as:
- hip thrusts
- reverse lunges
- cable hip extensions

1. If it hurts, don't do it.
2. If it continues to hurt after a week of rest, see a professional (orthopedist or physiotherapist)
3. Be proactive - give this a read: http://muscleevo.net/save-your-shoulders/

There's a good guide here on how to set up each of the training variables for muscle growth.

There's also a sample workout at the end.

https://myoleanfitness.com/build-muscle ... -training/

Maybe you are rushing to progress? As a general rule, try to increase weights only when you manage all the reps and sets with the current weight you are using. So if, for example, you bench for 3 sets of 8-10 reps, increase weight when in the previous workout you have managed to get 3 sets of 10 rep...

Resistance training is not contraindicated at your age, provided that:
a. you like going to the gym
b. your workouts are planned and supervised by a qualified professional

Nothing corrects skinny-fat like progressive resistance training, sufficient amount of calories and enough protein

Congratulations, you are now an intermediate lifter, so you'll progress like one! :) 1. Make sure you are getting in enough calories and protein to grow - a surplus of 200-400 calories is ideal for most people, most of the time. I like to set protein at around 1g per pound of lean body mass. 2. If y...

Give this a read OP! https://myoleanfitness.com/bikini-body- ... ow-not-to/

Well, the main components of strength are muscle hypertrophy, rate coding and technique. Give this article a read: https://breakingmuscle.com/strength-conditioning/how-to-get-stronger-without-getting-bigger If you want to develop as much strength (and speed strength) with as little muscle gain as po...