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Building muscle mass is a common goal among gym-goers, bodybuilders, and athletes alike. Naturally, there are many theories about the "optimal" rep range for muscle hypertrophy. In reality, there is merit to lifting heavy weight for low reps, moderate weight for moderate reps, and light weight for high reps. In other words: You can build plenty of muscle by incorporating multiple rep ranges into your workouts, whether you're a beginner or inveterate pumper of iron. That being said, to increase size and strength (e.g. one-rep max), it's safe to say that lifting heavy weights for low reps is essential. After all, if your...

“Cutting” — focusing on burning body fat — is the counterpart to bulking. Fitness enthusiasts and bodybuilders often obsess over in hopes of getting a chiseled physique — but you can't cut year-round. Instead, you need to strike a balance between bulking (weight gain) and cutting (weight/fat loss) to build lean muscle. While it may sound counterintuitive, bulking can actually aid with cutting. Here's why: When you bulk, you add a significant amount of muscle mass by eating more calories than you burn. This adds muscle and fat to your frame. When it comes time to cut, you burn that fat and expose muscle underneath.  In addition, muscle tissue is more metabolically...

How Much Muscle Can You Gain in a Month?  How much muscle you can gain in a month, year, or any time-frame is dictated primarily by prior training experience, nutrition, exercise, and the "biological lottery" we know as genetics. And yes — your capacity to build muscle (and stay lean) is very much an inherited trait. But don't misconstrue that as saying you won't be able to gain much muscle if your parents aren't naturally jacked and shredded. Rather, some people have a greater genetic propensity to stay lean while building muscle mass quicker than others. Unfortunately, not everybody has the innate gifts to be a professional athlete...

Between strength training, cardio, yoga, etc., it can be overwhelming to figure out the right workout regimen for your specific body type, or body goal. This article aims to dive into the research and objectively determine the best workout style for weight loss, specifically. It’s easy to get caught up in fad diets and exercise plans circulating around the internet, but these typically only help you meet short-term goals. To reach your long-term goals, implement these workout styles into your routine to lose weight, and maintain that weight loss. Workout Styles #1. High-Intensity Interval Training: HIIT workouts. HIIT workouts alternate between high-intensity and...