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Introducing Optimal Body Podcast!

Sam Biesack from Optimal Living and I have created Optimal Body Podcast! It is a podcast that has the same goals as this site: to get you closer to your fitness goals by providing you with accurate, research-based information that can help take your fitness to the next level!   Come check out the first…



NO-Xplode: Will It Do More Than Xplode Your Wallet?

Image provided by greg westfall NO-Xplode is a supplement used by a lot of people seeking to make better strength gains. It’s not the only one of its kind. All NO products (Nitric Oxide) promise some version of the following: From the very first serving you will experience elevated physical and mental energy Getting you physically…



Some Little Humorous Bro-Knowledge Videos

Alan Aragon, one of the most influential people out there right now in the fitness world, has put up a few short videos that deal with a lot of the popular “bro-knowledge” that’s out there right now. Straight from Alan’s blog: “AARR subscriber David Miklas created this endearing video series over the Thanksgiving weekend. Apparently the turkey,…



The ABSOLUTE Best Type of Cardio

You check your watch again. 30 more minutes, then you’ll be done. You can’t wait; it seems like you’ve been running for EVER. The same repetitive motion over and over again on the treadmill, and there isn’t even anything good on the TV! Oh well, you tell yourself that it’s just something you have to put…



Truth About Protein and Meal-Replacement Supplements

It seems that these days, people are starting to think, “If I buy a protein supplement and use it after my workout, I will grow a lot more!”  This type of thinking basically comes from a lack of understanding what a protein shake is actually supposed to do.  I get asked, “Do you drink a…



How to Perform Reps Properly

This is the follow-up post to What is the Best Rep Range. If you want to know the details behind each of the groups of rep ranges, 1-5, 6-12, and 13+, then I suggest that you start out reading that post first. Everything I said in the last post works exactly how it’s supposed to,…



What is the Best Rep Range?

There seems to be some confusion on how to perform a proper rep, or for that matter, how many reps to perform. Some people claim that 5 reps is all you need to do per set while others say that 12-15 is ideal. As with most things, blanket statements like these tend to not consider…



Protein and Gaining Weight

I am sometimes asked something like, “How much protein should I take to get huge?!”  Here is my answer: About 1-1.5g of protein per pound of bodyweight. (Yeah I know.. 1-2g of protein per pound of lean bodyweight is a better answer, but most people don’t know their LBM (lean body mass).  If you do,…



How to Take Advantage of Different Muscle Fibers

As of current research, we are not really certain whether people are born with a certain ratio of slow twitch to fast twitch fibers and it stays that way, or if you can change that ratio through training.  Muscular Hyperplasia is basically the process of splitting muscle fibers so that you end up having more.  Hyperplasia…



What is the Difference Between Muscle Fibers?

Not all muscle fibers are created equal.  Targeting to work different muscle fibers will give you different results, so to understand that, let’s quickly go over what the different types of muscle fibers are: In the simplest view, there are two general types of muscle fibers.  Fast twitch and slow twitch.  These are also called…