Actionable Information for Extraordinary Results

Philip Stefanov

How to Gain Lean Muscle: Everything You Need to Know (2018 Updated)

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gain lean muscle
As a dedicated gym bro or broette, you probably want to know how to gain lean muscle. And you probably spend a good amount of time learning about the subject. 
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​And I understand your challenge. Muscle growth is a controversial topic and there are lots of opinions on the matter. 
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​And I’m here to help. Today, you’ll learn everything you need to know about training for maximum muscle growth.

Note: This guide is mainly going to focus on the training aspect of muscle growth. But since nutrition is SO important, I’ve also written an entire guide on how to EAT for muscle growth. You can read it here (or download the PDF for offline reading). 

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How to Stop Binge Eating: The 7 Steps You Need to Follow

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A few years ago, I was in a fat loss phase, trying to get lean for the summer. One day, I came across a forum thread with a dumbass title in the lines of “Why you should have cheat days.”

I clicked on it, read through and was convinced that, while dieting down, I should (nay, must) include cheat days two to three times per month to ‘propel’ fat-burning and improve diet adherence.

(A part of me knew that it wasn’t the case, but my hedonistic side told me to shut up and enjoy the moment. I reasoned that one day of overeating couldn’t do any harm.)

Then, on Friday after work, I hit up the local grocery store, picked up all the crap I could lay my eyes on with the intent of having my first cheat day on the following Saturday. I was so excited; I could barely fall asleep that night. I felt like a kid before Christmas.

Next morning, got up bright and early, and began my ‘reward day.’ As expected, I ate so much food that I had to lie down on three or four different occasions. I didn’t count the calories, but I reckon it was in the 10,000-15,000 range.

I had a few more cheat days during that cut before realizing that they completely negated my fat loss efforts. I knew it from the start; I just didn’t want to believe it.

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What Is The Best Time of Day to Work Out? (Does It Matter?)

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best time of day to work out

For one reason or another, we all have a specific time of the day that we set aside for training. 

For you, that time could be early in the morning before the day begins.

For someone else, it could be in the late afternoon, or in the evening, after work.

And as with most other aspects of fitness, a logical question arises:

“What is the best time of day to work out?”

As it turns out, there is some science to the answer and the time of day you choose to train could influence your results.

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How to Lean Bulk: The Ultimate Guide

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lean bulk

Bulking is sort of a controversial topic.

There are endless opinions on it:

"Dirty bulking FTW!"

"Slow and steady wins the race!"

"As a natural lifter, you shouldn't even be bulking! You'll just get fat!"

...

And the like. Needless to say, there's no shortage of opinions. But who is right and who is wrong?

Today, we'll take a deep dive into bulking and at the different options to determine which is best and how to do it effectively, step-by-step.

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