I feel bad sometimes for the current generation of fitness enthusiasts. Social media has been terrific for putting out motivating information but horrible for sending the right message. Before heading to the gym, simply check out any pro fitness's instagram and you are almost gaurunteed to lift more weight! However, if you follow their routine, most usually end up burnt out and frustrated at the lack of progress after 3 months. Unfortunately, building muscle does take time and I urge you to be skeptical of any routine or supplement that promises otherwise. The rules really haven't changed since Arnold. Below are 4 research proven principles. 1.) Intensity- Regardless of the routine you choose, if you are training at less than 90-100% intensity, don't expect much outside of improved mobility and local muscle endurance. The majority of the sets in your program should be taken to positive muscle failure. That means you should not be able to complete another rep on your own without breakin…Read More

For most, especially those starting a strength routine, it is much easier to work the wrong muscles than the intended ones. These are called compensation patterns. Take the bench press for example. Most do not have the flexibility to touch the bar to the chest with a flat back without shrugging the …Read More