Expect about 2 lb for most beginner men, 1 lb for beginner women, and ~0.5 lb if you have spent a few years in the gym. PEDs can push it higher, but that’s not our lane. This guide shows exactly how to use 30 days well: muscular tension, a small calorie surplus, enough protein, and […]
Book A Coaching CAll! Food Noise and GLP-1s: What You Need to Know In the past year, the phrase “food noise” has exploded in popularity as evident on Google trends.But what exactly is food noise? And how do GLP-1 medications, such as semaglutide (Ozempic, Wegovy) or tirzepatide (Mounjaro) or retridae ,dampen it? Let’s break it […]
German bodybuilding has a strong track record in terms of transforming bodies . The system can benefit anyone who wants to put in the work. We find that the regimen, under the guidance of an expert trainer like Maik Wiedenbach and his team, can help anyone build the body they deserve, no matter where someone […]
September means change: kids are back in school, weather gets colder, workloads ramp up, and the relaxed pace of summer is gone. Many people find their fitness routine disappearing— not because they’ve lost motivation, but because life gets busier. Here’s how to manage back-to-work stress while staying in shape. 1. Structure workouts for your […]
Book A Coaching Call! Saturday, my client Ariel stepped on stage for a bodybuilding show — and walked off with second place. That alone made for a terrific Saturday but here is more to it. As proud as I am of his performance, what struck me more was the atmosphere and level of competitors at […]
Book A Coaching Call! Hello everyone, When I met Norm early this year, one could tell he trained for a while. We were not starting from scratch, he had a decent base but never been able to put all the pieces together. He had never had a six pack or proper shoulder definition, so that […]
Book A Coaching Call! Why Do We Need Ozempic Or Even A Whole New Class Of Obesity Medications? I mean diets work, people lost weight on low carb, low fat, keto you name it. Even the old diet drugs such as ephedrine, clenbuterol, DNP worked to the extent that patients lost about 10% of their […]
Most New Year’s resolutions fail due to a combination of unrealistic expectations, poor planning, and a lack of sustainable habits. Here’s why: Setting overly ambitious goals like “lose 50 pounds in two months” or “work out every day” can lead to frustration and burnout when progress isn’t as fast as anticipated. All too often, you […]
In recent years, numerous studies have pointed toward a compelling connection between muscle mass and longevity, suggesting that our muscles do more than move us around—they might also extend our lives. While it’s well-established that muscle strength contributes to physical resilience and independence, new research goes further, linking muscle mass directly to reduced mortality risk. […]
According to the economist and yours truly, the gym landscape has shifted to a barbell (pun intended): on one side, we have the rise of no-frills, super-cheap gyms, and on the other, a surge in high-end luxury fitness centers. This polarization in the fitness industry highlights an important trend—people are either opting for the most […]