How to get lean: The process of getting lean and how to lose fat is actually very simple. It's not easy, but getting a lean body is 100% something anyone can do. If you follow my 3-part plan on how to get lean — from my fat loss diet and fat loss training training, as well as the crucial steps I took to prevent fat regain — I guarantee you’ll get lean fast and, more importantly, maintain your ‘shredded body’ for good.
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What’s the best way to build muscle? Can “bad form” help you build muscle fast? We all know that guy who says he can do 30 pull-ups, and then they’re just half reps. But what if he’s onto a secret about muscle growth? Today, I’ll show you why new research suggests using “bad form” can help you gain muscle almost twice as fast. And it’s actually pretty simple: it’s all about the stretch. Here’s everything to know about the fastest way to build muscle.
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How to lose belly fat in 1 week? Is losing stubborn belly fat 3 times faster even possible? For the next 7 days, I'll be following a science-backed fat loss plan designed to lose belly fat fast. I want to see how my body reacts and if this could be an easy way to achieve weight loss and shred down for the summer.
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The supplements industry has exploded, reaching almost $400 billion dollars just last year. But how much of the bodybuilding supplements industry is a scam? Protein powder, creatine, multivitamins, athletics greens, BCAA's, fat burners, etc. What gym supplements actually work and what doesn't? Today I’m testing the most popular workout supplements, comparing their claims against real scientific data. I’ll show you what scams to avoid and which gym supplements research says you should use instead. Starting with one that may come as a surprise … creatine.
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This podcast is for educational purposes only. What would happen if I took steroids for 30 Days? I’m a lifetime natty, but nowadays it seems like so many athletes, actors, and even social media influencers are hopping on steroids. It got me thinking, how serious are steroids side effects? Could I actually use them safely? I wanted to speak to people with first-hand experience. First, I reached out to a bodybuilding veteran to show me the ropes on testosterone.
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Is it possible to get wider arms? Isn’t this just genetics? Can you really build wider biceps through your bicep workout? Well, once you understand the anatomy of the short-head biceps and long-head biceps, you'll see it's possible. And after strapping some electrodes to my arm, I found the best exercises you need to include in your biceps workout. Without further ado, here’s how to get wider biceps.
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Everyone wants to lose belly fat, right? The problem is, you can't choose where fat loss happens in your body every time you work out. Or at least, I didn’t think you could… Until I came across this new study, which suggests that targeting belly fat may be possible and much easier than we all thought. I’ll share exactly what researchers have found about belly fat loss and how you can apply it to your own training, so you burn that belly fat off.
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Can we build muscle without bulking? No, right? If you want to build muscle, you gotta bulk, right? I mean that’s what all the biggest guys in the gym seem to be doing. But bulking can be the WRONG way to build muscle for most people. Today I’ll share why that is and how you can build muscle without bulking up. Get ready for some of the best bulking tips you’ve ever seen.
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Building muscle takes time. But what if you could press the “fast forward button” on muscle growth? Scientifically, there are only 4 strategies you can use to build muscle fast. Most people only take advantage of 1 or 2 of them. Or, they do them all incorrectly, which stops them in their quest to gain muscle fast. In today’s podcast, I’ll reveal what the 4 strategies are and how to use them to build muscle faster properly.
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Why is it that only about 10% of us succeed at a fat loss diet? Well, most of what people learn about how to diet to lose fat is wrong, and just sets you up for failure. But after over 10 years of studying the science, working with top dietitians, and testing on thousands of clients, I want to share a game-changing weight loss diet that I guarantee will work for you. But pay attention, because every detail in this fat loss diet matters. Here’s the best diet for fat loss.
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Want stronger glutes? Today I’m sharing the #1 glute workout that grew my flat butt. Strong glutes can go a long way to preventing knee pain and lower back pain. But they also help complete a well-developed physique. To grow them, you only really need 3 best glute exercises. I’ll show you the full detailed glutes workout at the end, but you need to do the glute exercises properly so pay attention.
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Want to learn how to build muscle most effectively? Good news: I’m bringing you exclusive insights from 7 of the world’s smartest hypertrophy scientists. Using their research on muscle growth, I’ll create a step-by-step blueprint that will serve as your ultimate muscle-building hack. Without further ado, here’s the best way to build muscle.
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If you want to actually get lean this year, the odds are stacked against you. More than 80% of people who try getting lean end up failing. But 3 simple, science-backed steps have gotten me, and several others, leaner than they’ve ever been before. We'll cover a full fat-loss meal plan, the best exercises for fat loss, how to lose stubborn belly fat, and more.
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You might be able to gain muscle faster (almost twice as fast!) as you are right now - and still remain “natty”. How? With what I like to call “stretch-focused training”. A training technique that has seemed to crack the code to what it takes to build muscle fast naturally. I’ve even started experimenting with it, and honestly, it seems like it’s working. Don’t just take my word for it, though. I’ve assembled my elite crew of researchers to dive into the science, separate the truth from the fad, and figure out the best way to use this training to build muscle faster.
Before moving into the practical of how to build muscle faster, let’s explain the concept behind “stretch-focused training”. Whenever you lift weights, your muscles contract to lift the weight up and then stretch in order to lower the weight back down. The muscles can sense the stretch in the contractile units and, in response, kickstart a complex process that tells the body to build more muscle. This is what researchers now term "stretch-mediated hypertrophy".
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This is the #1 arm workout that blew up my arms. There's only 4 arm exercises, but it's the science behind them that makes them so effective. Before we dive into exercise 1, realize that I was not born with big arms. God blessed me with twigs. I spammed them with bicep curls and tricep pushdowns in every single arm workout for bigger arms, but it didn't get me very far. As soon as I trained smarter and used the correct arm exercises, my arm growth took off. I don’t want you to make the same mistakes I did, so today we’ll use the latest science to create the best arm workout with the best bicep exercises and tricep exercises to blow up your arms. There are only 4 exercises, but proper form is crucial, so pay attention if you want to get bigger arms.
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Most people don't know how to bench press with the proper bench press form. For example, do you ever feel pinching or pain in your shoulder when you bench press? Or maybe it activates your shoulders and triceps more than the chest? Or maybe every time you start going heavy you end up hurting yourself. This isn’t because the bench press is a bad exercise, it’s just that most people do it wrong. There are 5 mistakes almost everyone makes with their bench press technique — be it on the barbell bench press or Smith machine bench press. Fix these bench press form mistakes, and I guarantee your shoulders will thank you, and you’ll start to feel your chest activating like never before. Keep listening to learn how to bench press for chest growth.
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Wondering how to grow your shoulders? Today I want to share the #1 shoulder workout that absolutely blew up my delts. My Filipino genetics blessed me with a 1:1 shoulder-to-waist ratio and narrow clavicles that made me look frail and weak. But I refused to let my genetics define me. This past year, my shoulders are wider, broader, and fuller than they’ve ever been. I followed a simple, science-based shoulders workout that’s worked better than anything I’ve tried in the past. There are only 3 shoulder exercises (including the crowd fav, lateral raises) in this shoulders workout, but proper form is crucial, so pay attention.
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Once you do decide that you’re ready to invest in a protein powder, it’s important that you first get well informed of the differences between the various protein powder types out there (e.g. whey protein isolate vs whey protein concentrate) , as well as the things to look for and things to avoid when comparing different brands. This helps you get the best protein powder available. By the end of this podcast, you’ll know exactly how to pick the right protein powder type for you, and how to separate the good from the not-so-good options out there. Here are the main points to keep in mind when it comes to how to pick the right protein powder: 1. Whey isolate protein is likely the best bang for your buck. If going for a plant-based option, opt for a mixed protein powder (e.g. rice/pea protein). 2. Avoid powders with proprietary blends by looking closely at the nutrition label. There should not be a ton of listed ingredients (e.g. “blends”) nor should there be a big gap between the actual protein you get per serving compared to the total serving size. 3. To potentially avoid harmful levels of contaminants, do some research on the quality-control practices and testing protocols of the manufacturer. If you’re going to be investing in protein, it’s worth putting in the additional effort to ensure that what you’re getting is a high quality product aligned with your specific goals.
And for a step-by-step program that applies this same level of science and detail to your workouts, nutrition, and supplementation so that you can truly transform your body in the most efficient way possible, then simply take the analysis quiz to discover which science-based program would be best for you and where your body is currently at below:
Your glutes are important. But the problem nowadays though is that we tend to sit a lot and for prolonged periods of time, which is a great way to potentially “forget” how to use your glutes especially if you don’t take action to counteract this.
So, if you suspect you’re suffering from ‘gluteal amnesia,’ or you’d just like to see better results with your glutes exercises and glute workouts, then it’s time to start learning how to activate your glutes. And to do so, we’re going to use a 4 step glute activation plan. Where with the use of a few daily glute activation exercises, we’ll be able to gradually get your glutes firing harder and harder to the point where you’ll be actually use your glutes whenever you walk, move, and perform your lifts, instead of having your lower back or other muscles compensate and work overtime as a result of weak glutes.
Here’s the daily action plan to get rid of gluteal amnesia:
And for a step-by-step program that uses science to show you not only how to properly train each of your muscles week after week, but also how to then best fuel them for recovery and growth so that you can build lean muscle and strip off fat in the most efficient way possible, then simply head on over to builtwithscience.com to take the analysis quiz to discover what program would be best for you:
Cheat meals can help boost your fat loss results as opposed to hinder them. How? And how does The Rock incorporate his cheat meals? Well, first off and arguably most importantly is the psychological benefit having cheat meals while cutting provide. You’ll exhibit long-term adherence and enjoyment to your diet when you have these planned ‘refeed day’ to work towards in your workout meal plan and look forward to. Second, the temporary increase in calories and carbs by adding a cheat meal into your meal plan to get ripped has been shown to lead to better appetite suppression, higher energy expenditure, and increased performance in the following days. So how can you now go about incorporating cheat days into your plan properly? Be strategic with your planned indulgences if you choose to include cheat meals while cutting, but enjoy yourselves and remember that at the end of the day what’s most important is the calorie deficit that you create over time and your long-term adherence to that. Which is why it’s vital that you set up your diet based on what will enable you to accomplish those two factors most effectively. And if you do get off track, don’t beat yourself up. Get back on the saddle and take it day by day. And for an easy to follow science based program that sets everything up for you, such that you know exactly how to train AND what to eat week after week without depriving yourself of the foods you love, so that you can lean down and burn off fat most effectively with science, then simply take the analysis quiz below to discover which specific program is best for you: