Is a 2:1:1 ratio of BCAAs really best?

Grab some dumbbells and get ready to build bigger pecs with this routine.

Here's how to structure your workouts, balance strength training with cardio, and track your progress.

This guide covers beginner to advanced routines, the Big 5 exercises, workout frequency, nutrition tips, and more.

Spend plenty of time in the 8-12-rep window to maximize mass gains.

Mixing periodization schemes and rep ranges is the key consistent gains.

Rest less between sets to grow more.

The Rest Rundown technique could be your key to getting bigger, stronger, and leaner.

Here's how whey protein, creatine, and BCAAs can enhance your performance and results.