Damian

What are the best quad exercises? Honestly, you just need two in my opinion: • Leg extension (isolated knee extension) • Some squat variation that doesn't cause you pain, that you enjoy, and can progress on That's it. Pretty simple. If you get really strong at those two…

Here's why people panic when they can't add reps every session: They think repeating the same weight/reps means they're not progressing. But consider this: Twin A does 225x5 on bench once. Twin B does 225x5 three weeks in a row. Who's more likely to hit 6 reps the following…

"If It Fits Your Macros" became an excuse to ignore food quality entirely. I'd ask people what they're eating and get: "120g protein, 300g carbs, 60g fat." Okay, but WHAT foods? That still matters. You can't just spit out numbers and call it a day. Food is more than macros.…

The reason short-form content creators promote something new every month isn't for your results. It's to create an audience and get recurring views. Being boring and doing the same thing over time doesn't sell and doesn't generate views. Put yourself in the shoes of content…

Accessibility should be the number one consideration for exercise selection. Most people would love to get huge with basic equipment. They need to hear they're not screwed without fancy machines. Instead of refining what works, we discourage people entirely in favor of setups…

Should you increase growth hormone alongside anabolics during a blast? In a lot of cases, yes. The two biggest rate-limiting factors for how much GH anyone will use: 1. Your tolerance 2. Your financial situation If you can afford more and tolerate more, then usually more will…

The optimal crowd analyzes exercises in a vacuum, which creates problems that never existed. "This movement limits motor unit recruitment." Okay, but that's only a problem if it's the only exercise you do for that muscle. No one in the real world does that. If you do a hip…

"Science-based" guys love studies. I get it - I'm a science guy too. But don't close your mind to everything else. There's no study on guys running a decent amount of gear with GH, insulin, and a multitude of other compounds. They don't research people like us. Keep your…

What are you actually paying for when you hire a coach? Paying for a coach is NOT paying for results. You're paying for a guide - someone who can help you get from point A to point B as efficiently as possible when you don't know the way. Consider your coach a GPS. They give…

How often should you change exercises? As infrequently as possible. The only reasons you should look to change your exercise: • Your performance plateaus • You absolutely hate the movement • You are experiencing pain even after addressing your technique • You're so bored of…

How to stop feeling gassed halfway through leg days? First, check your rest periods between sets. If rest periods are sufficient, consider your peri-workout nutrition, specifically intra-workout nutrition. A lot of people avoid allocating calories/carbs to their training…

"How do you stay so consistent with everything? I could never do that." It comes down to accepting what you can and can't control. You can't control your genetics. You can't control what other people do or how hard they work. But you can always control your own work ethic and…

Stop chasing optimal training. Chase effective training instead. Here's the difference: Effective training - doing things we know will get you 80%+ of all possible gains. Optimal training - theoretical perfect combination that would get you 100% of gains. Problem is, we don't…

Why does your training feel hard, even if you're not doing that much? There's a misconception that feeling "wrecked" after training means you're generating high-quality stimulus. But being tired is not the same as being fatigued. Key difference: • True fatigue is local -…

Should you eat a post-workout meal right after training or wait a bit? Depends on the person. Some people can eat immediately after training with no digestive distress. Others need to wait 60-90 minutes because they're still too sympathetically driven from training. If you…