HEALTH AND FITNESS KNOWLEDGE BASE
Nutrition and Supplements
    Nutrition Science
    Supplements
    Meals
    Foods
    Weight Loss
    Metabolic Pathways

General Health
    General Health
    Sleep
    Flexibility
    Men's Health Issues
    Spreadsheets

Weight Lifting
    Principles
    Gaining Mass
Specific Body Parts
    Chest
    Back
    Traps
    Shoulders
    Arms
    Legs
    Abs
Exercises
    General Exercises
    Cardio
    Bodyweight Exercises
    Bench Press
    Rowing Machine
    Battle Ropes

 

 

 


Nutrition and Supplements


Nutrition Science

How to Eat Before and After You Lift
  1. Digestibility
  2. Don't go in Running on Empty
  3. Post-workout eat some carbs first
  4. Carbs are more important after an endurance workout
8 Strategies to Combat Hunger

Supplements

Supplements you should stay away from
  1. St. John's Wort (if you take blood thinners, heartburn meds or antidepressants)
  2. Ginkgo biloba (if you have diabetes)
  3. Goldenseal (if you have ED or take allergy meds)
  4. Caffeinate PWO (if you have heart issues)
  5. Echinacea (if you have asthma or allergies)
11 Best Supplements for Building Mass
  1. Whey protein powder
  2. Casein protein powder
  3. Creatine
  4. BCAAs
  5. Beta-alanine/Carnosine
  6. Nitric Oxide Boosters
  7. Glutamine
  8. ZMA
  9. Carnitine
  10. Beta-Ecdysterone
  11. High molecular weight carbs (Vitargo)

Guide to Branched Chain Amino Acids

21 Things You Don't Know About Vitamins, 19 Magnesium Tips

Best muscle building supplement stack

  1. Creatine
  2. BCAAs
  3. Fish Oil
  4. Whey and Casein Powder
  5. Beta-Alanine

Best Pre-workout ingredients

Caffeine content table

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Meals

Five key points for successful meal prep
  1. Prepare a menu
  2. Create a grocery list
  3. Gather your Tupperware
  4. Start on Sunday
  5. Pair foods correctly
          Iron rich and Vitamin C, Oatmeal and blueberries, Fish and garlic

Egg in a Hole Grilled Cheese (Facebook video)

Ultimate Protein Food Meal Plan for Bodybuilders

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Foods

The truth behind 5 Food Myths

20 foods an athlete would never eat

9 foods that shut off your hunger hormones

  1. Eggs
  2. Artichokes
  3. Oats
  4. Boiled potatoes
  5. Halibut
  6. Oysters
  7. Rooibos Tea
  8. Red apples
  9. Apple cider vinegar

Casein peanut butter shake

  • 1 cup cottage cheese
  • 1/2 scoop chocolate casein protein powder
  • 1 Tbsp natural peanut butter
  • 1 Tbsp PB2 (powdered peanut butter)
  • 2 tsp splenda (optional)
  • 1 cup cottage cheese

Foods to Stay Young

This is what happens when you eat avocado every day

Eye health, folate, more potassium than a banana, absorb carotenoids, fights free radicals . . .

When you eat . . . you're also eating . . .

10 Ways to Eat hard-boiled eggs
Sandwich, a la Francaise, deviled, stuffed with guacamole, BELT sandwich, wrapped in meat, Kedgeree, soaked in soy sauce, grated over asparagus, in cookies

Chipotle Dishes Ranked

20 Highest Protein Vegetables

Good Fats

Get Your Fats Straight

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Weight Loss

20 ways to lose weight permanently

Love handle elimination diet plan

Holiday gut check, food binge fat-burning workout

Anti Cardio Weight Loss Workout

9 foods that shut off your hunger hormones fast


Metabolic Pathways

Metabolic Pathways Poster (pdf)

Metabolic Pathways (jpg)

 


General Health

General Health

How to prevent hemorrhoids

Training after 50

Tips to transform your body

Signs of Hypothyroidism

Right Way to Work Out

Insane Interval Workout

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Sleep

6 Sleep Secrets for Bodybuilders

How to live a stress-free life


Flexibility

Special ops yoga

Stretch For Hip Mobility

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Men's Health Issues

52 foods to boost men's health

Best supplements for men's health

6 testosterone boosting foods

  1. Egg yolks
  2. Cruciferous vegetables
  3. Oysters
  4. Garlic
  5. Spinach
  6. Mushrooms

Testosterone

The Big T

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Spreadsheets

Workout Tracking Charts
To print off and track workouts. Some include planning and reference material

Workout charts, reference tables, workout menus
Workout tables
Workout tables for periodization of sets
Workout tables, 3x6
Workout tables, 3-day
Workout tables, Density Training Program
Open Range Program
Fitness Measurements
VO2 Max Calculator
How to Calculate VO2 Max
RMR and Protein/Fat/Carb balance

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Weight Lifting


Weight lifting Science

Progression takes more than adding weight to the bar

20 Numbers Every Weight Lifter Should Know

The science of getting swole

25 ways to get yourself bigger

9 tricks to gain mass without getting fat

Science-backed fat burning muscle building regimen

Scientists find exercise sweet spot

Things you did today to slow your metabolism

6 terrible exercises (according to science)

Get Swole: What's the Deal with the "Pump?"

New Bodybuilding rules

How Long to Rest Between Sets

Lifting Speed

Your Trainer is Wrong

Mechanisms of Muscle Hypertrophy

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Gaining Muscle and Mass

5 Rules for Gaining Mass

11 Best Supplements for Mass

9 things any ripped guy can teach you

Best body recomposition workout

10 Strength Strategies that will never die

Winter Mass Workout Program

Make Bigger Muscle Gains

Ultimate Strength Training Tips

Getting Big vs. Getting Strong

Bodybuilder burnouts

10 misconceptions about getting stronger trainers hate

10 Misconceptions about getting stronger that trainers hate

30 Minute Pump

6 Full body dumbbell exercises will Maximize your gains

Best Bodyweight Program for Powerlifters

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Chest

Pec inflating tips

Chest and Back Building Superset

10 Workout Tips for Building Massive Chests

Build Your Chest with Functional Training

30 Minute Chest Workout

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Back

6 best exercises to fix a winged scapula

Workout plans to build your V taper

Unilateral moves for a balanced back


Traps

5 shrug variations

4 moves for Monstrous Traps

Chin ups

14 Chin up variations

10 secrets to the perfect pullup

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Shoulders

5 easy moves for bigger shoulders

Arnold Press (check)

Iso Shoulder Runners


Arms

6 Tips for Bigger and Stronger Arms

7 Best Arm Moves of all time

4 compound exercises will forge massive biceps and triceps

6 Unconventional Arm Exercises Crush Plaeaus

Sleeve busting workout

Workout to make your forearms pop

5 worst things you can do for your triceps

9 Best Bodyweight Moves to Develop Colossal Arms

Band and Bell Arm Workout

Rice Bucket Exercises


Legs

The Best Bodyweight leg workout ever

10 Secrets to the Bodyweight Squat

High volume leg blaster

Squat Test

How to master the single-leg romanian deadlift

Hamstring Exercise

5 Lower body exercises every man should do

10 minute Lower Body Shredder

Lower Body shredder (check)

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Abs

No sit-up abs workout

Lay back six-pack

Chewing Gum Messes up Abs

Squat Alternatives (Facebook Video)

 


Exercises

General Exercises

5 Essential Exercises Every Guy Must Master

Hangtime bodyweight Workout

33 uncommon exercises you need

3 Single movement mind F*s

Bodyweight training, are you strong enough?

6 Exercises you should be doing to make maximum gains

Insane Interval Workout

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Cardio

Close the Book on Cardio


Bodyweight Exercises

Bodyweight exercises


Bench press

5 Biggest Bench Press Mistakes

6 reasons your bench press sucks

Three ways to a bigger Bench Press

Three keys to a bigger Bench Press

100 rep squat or bench challenge

Choosing the right bench press grip

7 Amateur Bench Press Moves that will Restrict Your Chest Growth

8 Great Tips for a Better Bench Press


Rowing Machine

How to use a rowing machine

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Battle Ropes

Battle Rope Workout, 9 Exercises

Beginner's guide to battle ropes

20 minute Battle Ropes Workout

20 Epic Battle Rope Exercises

The Battle Ropes Workout

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