Hi Davey, I’ve been getting back in to shape lately by going to the gym 2 – 3 times a week. When I first started, my muscles would become sore 1 – 2 days after my workout. Recently I’m finding that my muscles don’t become sore in the slightest. I am increasing the amount I lift but I’m cautious because [...]

When you exercise, your body releases hormones. We generally think of hormones like testosterone, growth hormone and insulin. These three hormones are anabolic because they help build tissue. But there is another hormone that the body releases during exercise. It’s called cortisol. Unlike the previously mentioned anabolic hormones, cortisol is catabolic – meaning it breaks tissue down. Therefore, it’s crucial [...]

This week marks the fourth and final week of my month-long creatine experiment. Starting in early April, I started my first cycle with creatine, and alternated between 5 gram and 15 gram loads each week thereafter. Creatine is a popular supplement that aids in muscle function. Contrary to popular belief, it’s neither a steroid nor illegal in collegiate, professional or [...]

I’ve been going to the gym long enough to have seen it all. And though I often have the urge to point out the mistakes of the gym-goers around me, I resist the urge to be that guy. But since you’ve actively solicited my advice, there’s certainly no reason to hold back. Here are 9 of the most common strength [...]

Dear Davey, I am one of those guys who is very thin and eats whatever his heart desires and I will not gain a pound. I do not expect to ever be “jacked” but I would like to be fit and filled out. With that being said, do you have any work out tips for people with a build and [...]

We know that progression is necessary to build bigger and stronger muscles. If you do what you’ve always done, you’ll get what you’ve always gotten; our muscles won’t increase in size or strength unless we push them to do so. And that “pushing” is done through incremental increases in the amount of resistance. Just yesterday, while exercising with my boyfriend, [...]

Many fitness enthusiasts are fairly committed to the gym and working out, but often perform the same routines with the same weights over and over again. They don’t see any changes in their bodies or increases in strength, and often excuse their lack of results with the mistaken belief that it takes many years to see any real changes. As [...]

Increasing strength and building muscle mass is a common fitness goal. But often, guys and gals aren’t seeing the results that they had hoped for. Here are 7 reasons why: You aren’t sleeping enough. It’s 5am as I write this post, so I feel a bit like I’m throwing stones in a glass house. But it’s true: During sleep – [...]

Which is better: Light weights and high reps or heavy weights and low reps? Well, it depends on your goals. But first things first, let’s define low and high reps. A “rep” is one repetition of an exercise. For example, if you do three push-ups, you just performed 3 reps. Low reps are anywhere from the 6 to 10 range [...]