NOOB GAINS

Learn To Build Muscle

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Gain Muscle and Get Jacked

So you're ready to build some muscle? Tight.

Adding more muscle to your frame can have some pretty cool effects.

Clothes that never used to look right on you... now fit like a glove.

Heavy grocery bags now feel like dainty, feather pillows.

And people who never gave you a second glance before... want to size you up (and check you out)

But here's something else we know...

Gaining more muscle can be tough if you don't know what you're doing.

Heck, EVERYONE would be jacked and tan if it were easy.

That's why we want to make sure you get started THE RIGHT WAY.

On this page you'll find the best resources and blog posts for gaining muscle so you can start building your chest and biceps.

And finally fill out those baggy t-shirts.

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Build a Superhero Body Without Training Like One

Getting in shape isn’t easy. But This program gives you a real-life approach to building an elite, Hollywood body without obsessing over fitness 24/7.

Click to learn more

What is Considered a Big Guy? (And How Do I Get That Way)

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What is considered a big guy image

Whether it’s the bouncer at a club, your next MMA opponent, or even a guy looking to work in a set on the bench, you’ve probably done the ‘ol double-take.

“That guy is huge.”

You sure as hell wouldn’t mess with him. And you know for certain that he earns immediate respect the second he walks into a room — from guys (seething with envy) and girls.

How do you break out of the stereotypical “strong guy” mold and enter peak “big guy” territory?

Let’s review what’s considered a big guy and how to get that way!

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A Full Aesthetic Abs Workout (6-Pack Exercises Revealed)

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Aesthetic abs workout image

Hundreds of crunches spanning dozens of sets.

Minutes-long planks that leave your core aching worse than a post-Thanksgiving binge.

And even a few sets of Russian twists for good measure — who could forget about those oh-so-important obliques, right?

Well, if you’re here, it means these methods likely didn’t trigger the ab gains you were eyeing.

So, let’s cut to the chase.

Military vet and personal trainer Brad Borlan recently released an aesthetic abs workout designed to develop a rare eight-pack and shred fat … all in a three-times-weekly routine.

Is it worth trying? And does it even work?

We’ll let you decide … Here’s a play-by-play of Brad Borland’s 8 Pack Abs Workout.

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An Aesthetic Arm Workout for Bigger Biceps & Triceps

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Aesthetic arm workout image

What’s the sense in wearing a tank top or T-shirt if it always seems like you’re swimming in it?

You want to fill those sleeves and look like you’re a regular at the gym — not like you merely ran out of clean clothes and borrowed from your old stash of college T’s, right?

The biceps and triceps are among the most sought after gains.

Yet, unless Arnold Schwarzenegger is in your bloodline or you can afford to load up on 200g of protein a day, your upper arms will always be one step behind your goals (ironic).

Well, not anymore.

Mike Samuels launched a biceps and triceps routine featuring everything from isometric holds to rest-free circuits. All to guide you out of your rut and return those gains on a silver platter.

Will this arm building circuit be all it takes to earn you some respect (and attention) at the gym? That’s for you to decide … So, here’s Mike Samuels’ arm building circuit!

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Lyle McDonald’s Generic Bulking Routine (Explained)

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Lyle McDonald's generic bulking routine image

Have you ever wished you had an experienced professional to guide you through your first serious bulking cycle, but couldn’t afford to shell out tons of money on an expensive personal trainer?

Well, maybe now you don’t have to, as Lyle McDonald’s Generic Bulking Routine is a free resource designed to help lifters pack on mass in the simplest way possible.

What if it doesn’t work, though?

With all the different opinions floating about in the forums, it can be hard to gauge just how effective it truly is. If only you had an experienced professional to study it for you and give you the lowdown on how it really works.

Well, that’s what I’m here for.

I’m going to analyze the program and lay out all the pros and cons to help you decide whether or not it’s the right one for you.

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Is a 225 lbs Bench Press Good? (Real Talk)

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Is 225 a good bench image

Of all the exercises out there, the bench press seems to have permeated into the mainstream culture more so than any other.

“How much do you bench?”

That’s a question anyone who’s even remotely serious about working out will have heard or, more likely, even been asked themselves.

What if we changed the question, though?

What if it became “How much SHOULD you bench” instead?

Many lifters seem to have set a benchmark—excuse the pun—of 225 lbs as the number representing success on the bench press.

Today I’m going to look at why that is and what a realistic goal to target with your bench press actually is.

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