The STEEL LIBRARY

Phytonutrients: Optimize Your Health & Body With A Variety of Color

Phytonutrients: Optimize Your Health & Body With A Variety of Color

July 30, 2021 6 min read

Losing body fat, enhancing athletic performance and changing body shape are all by-products of optimum health, and optimum health can only be achieved via an optimum approach to nutrition. In this article, Dr. Paul Henning discusses what it takes to create and maintain optimal health with easy-to-follow food choices.
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Are Your BCAA’s Made From D*ck Feathers?

Are Your BCAA’s Made From D*ck Feathers?

July 25, 2021 2 min read

Amino acids are the building blocks of protein and muscle, but not all amino acids are the same. There's a total of 22 amino acids, 9 of which are 'essential'...read more
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Ronnie Coleman Guest Posing

Ronnie Coleman's Real Workout Routines

July 25, 2021 10 min read

Ronnie Coleman is unmatched in the world of bodybuilding. He’s won so many bodybuilding titles it would make your head spin. Check out this in-depth article on Ronnie Coleman's real workout routines!
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‘It’s been 3 weeks and this stuff makes me feel like lifting a car...’

‘It’s been 3 weeks and this stuff makes me feel like lifting a car...’

July 24, 2021 3 min read

ELEVATE YOUR BASELINE PUMP - ‘It’s been 3 weeks and this stuff makes me feel like lifting a car’

If you're ready to elevate your baseline pump and take your strength and muscle game to the next level, you can get 'greatness in a bottle' here.

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Vegetables: Are They Really Necessary for a Healthy, Lean, Strong, and Athletic Body?

Vegetables: Are They Really Necessary for a Healthy, Lean, Strong, and Athletic Body?

July 21, 2021 10 min read

We were all told to eat our vegetables as we were growing up, because in order to be healthy and strong, we need to eat lots of vegetable every day. Or do we? In this article Dr. Paul Henning investigates to determine what the science overwhelmingly suggests.
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One Thing High Performance People Have In Common

One Thing High Performance People Have In Common

July 15, 2021 2 min read

Everybody has morning routines, but most people don’t think about them at all and it’s a shame. Because your morning routine is the cornerstone of your success. Read more...
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Dramatic Increase In Anabolic Response From New Research-Based Nutrient Combination

Dramatic Increase In Anabolic Response From New Research-Based Nutrient Combination

July 15, 2021 10 min read

In order to gain muscle, it’s imperative that we repeatedly attain an anabolic response to our training and nutrition. New research suggests that a specific combination of nutrients dramatically increases anabolic response following training. In this article, Dr. Paul Henning dissects the research to learn more.
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Portrait of Athletic man which standing near the window in gym with barbell

The Best Full-Body Workout for Strength & Size

July 13, 2021 10 min read

Full-body workouts are fantastic for targeting all the muscle groups in your body at one time. They’re a big time saver and can also help prevent overtraining. Here's a detailed guide on the best full-body workout for strength and size!
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Side profile of a young chubby man transformation into a slim happy person

10 Best Bodyweight Exercises for Weight Loss

July 13, 2021 10 min read

One of the most common reasons for hitting the gym is wanting to lose weight. The beauty of achieving that goal is that you’re not going to need any sort of special equipment if you know what you’re doing. Here are the 10 best bodyweight exercises for weight loss!
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Burning paper with word calories written on it

10 Best Calorie-Burning Exercises for Losing Weight

July 13, 2021 9 min read

If you Google the term "weight loss" more than 3 billion results return in a matter of seconds. While there's a lot of weight loss information out there, what's the best of it? To clear the air, we are sharing our top 10 calorie-burning exercises for extreme body fat loss!
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 New England Patriots quarterback Tom Brady

What is Tom Brady’s Supplement Stack?

July 13, 2021 10 min read

Well known for his long NFL career with the New England Patriots and then the Tampa Bay Buccaneers, Tom Brady is a legend in his own right. Here's a detailed article on Tom Brady's supplement stack!
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a modern gym full of exercise equipment

What is the Average Cost of a Gym Membership?

July 12, 2021 9 min read

A gym membership is one of the best investments you can make in yourself. It's hard to put a price on your health. At the same time, at what point is a gym membership too costly? Here's a detailed guide on the average cost of a gym membership!
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Crossfit athlete preparing to lift heavy barbell in a cloud of dust at the gym.

The 5 Best Barbell Complex Workouts to Build Muscle

July 12, 2021 10 min read

Barbell complex workouts are very simple to memorize and complete, and they’re great for strength training, fat burning, and bodybuilding. Here are the 5 best barbell complex workouts to build muscle!
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Athletic man jumping on fit box in gym

10 Best Functional Fitness Exercises & Workout Plans

July 12, 2021 9 min read

Functional fitness training is a type of exercise that aims to improve your daily life by mimicking real-life movements. Here are the 10 best functional fitness exercises and workout plans!
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Handsome young muscular man posing shirtless on the beach

What Are The Ideal Male Body Proportions?

July 12, 2021 9 min read

If you look at some of the most legendary male fitness figures of all time, almost all of them have similarly proportioned bodies. come to define the ideal male physique, one with low body fat and perfectly proportioned muscles. Here's a detailed article on the ideal male body proportions!
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Dumbbells, sport shoes, smart phone with earphone, skipping rope and water bottle on wooden gym floor with word HIIT

12 Best HIIT Exercises for Burning Fat & Building Muscle

July 12, 2021 10 min read

High-intensity interval training (HIIT) relies on a period of active time, followed by periods of rest. Here are the 12 best HIIT exercises for burning fat and building muscle!
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girl posing showing well rounded glute muscles

15 Best Butt Workouts for Toning Your Glutes at Home

July 12, 2021 10 min read

Toning your glutes is one of the most straightforward ways to get your body looking summer-ready. Here are the 15 best butt workouts for toning your glutes at home!
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Sexy fit woman performing a shoulder press exercise

Push Press vs Push Jerk vs Strict Press (Comparison)

July 12, 2021 9 min read

The push press, push jerk, and strict press are all pressing movements that use the shoulder muscles. Here's a detailed guide comparing the push press, the push jerk, and then strict press!
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Strong bodybuilder training quads in the gym

10 Best Quad Exercises for Super Strong Legs

July 12, 2021 10 min read

Your quads are an integral part of your lower body. They’re a massive set of muscles that look incredible after a little bit of work. Here are the 10 best quad exercises for incredibly strong legs!
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Main food groups - macronutrients

What Are Macros? Everything You Need to Know

July 12, 2021 10 min read

A dietary trick with real potential to help you reach your fitness goals is tracking macros. Here's a a detailed guide on everything you need to know about macros!
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Strong Athletic Man Fitness Model posing back muscles

10 Best Trap Exercises - Build Stronger Trapezius Muscles

July 12, 2021 10 min read

Building a huge and strong set of traps can be quite the challenge. Here are the 10 best exercises for building stronger trapezius muscles!
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Bodybuilder Doing Heavy Weight Exercise For Legs

10 Best Calf Exercises for Strong, Sculpted Legs

July 12, 2021 10 min read

Building a pair of strong and aesthetic calves can be quite the challenge. Here are the 10 best calf exercises for strong, sculpted legs!
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Happy couple in gym feeding each other with fresh salad at gym

The Best and Worst Foods to Eat Before a Workout

July 08, 2021 9 min read

Bad meal timing or a less-than-ideal meal before a workout can hinder training performance. Here's a detailed list of the best and worst foods to eat before a workout!
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Man In Gym Exercising On The Barbell Bench Press

How to Pin Press: Pros/Cons, Tips & Alternative Exercises

July 08, 2021 9 min read

The pin press is a great variation of the bench press. Here's a detailed guide on how to pin press along with its pros, cons, and alternatives!
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fat man

10 Best Exercises That Burn Belly Fat Fast

July 08, 2021 10 min read

Almost everyone has at least some belly fat and almost everyone wants to get rid of it. Here are the 10 best exercises that burn belly fat fast!
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Empty workout barre studio with mats.

7-Day Barre Workout Plan You Can Do At Home

July 08, 2021 10 min read

Barre is amazing for getting toned, building some muscle, and sculpting your body. Here's a 7-day barre workout plan you can do at home!
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woman measuring her waist with a tape

How to Lose Water Weight Fast: 10 Evidence-Based Tips

July 08, 2021 9 min read

Water weight gain occurs when your body holds onto extra water. Here's a detailed guide with 10 evidence-based tips on how to lose water weight!
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10 Best Ab Exercises for Women (Killer Ab Workout)

10 Best Ab Exercises for Women (Killer Ab Workout)

July 08, 2021 10 min read

Your abs are the single most important muscle group when it comes to stability and strength. If you can sculpt them well, they’re also going to look great during the summertime, giving you that strong slender look you’ve been aiming for all year. Here are the 10 best ab exercises for women!
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Resistance Training: A Key Strategy to Manage Prediabetes & Type 2 Diabetes?

Resistance Training: A Key Strategy to Manage Prediabetes & Type 2 Diabetes?

July 08, 2021 7 min read

Type 2 diabetes is a deadly disease that affects over 400 million people worldwide and accounts for around 90% of all cases of diabetes. In this article, Dr. Paul Henning discusses the impact that resistance training has on this deadly condition.
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Should You Work Out Twice Per Day? (Pros, Cons & Tips)

Should You Work Out Twice Per Day? (Pros, Cons & Tips)

July 04, 2021 9 min read

Bodybuilders, fitness pros, and personal trainers do it… but, is working out twice per day right for you? Here's a detailed guide with the pros, cons, and tips on training twice in one day!
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Before and after diet and workout

Fixing Bloated Abs: 3 Simple Workouts & Mistakes to Avoid

July 04, 2021 9 min read

When you're on a mission to build a six-pack, waking up every day to bloated abdominal muscles can be the most frustrating thing. Here are 3 simple workouts and mistakes to avoid when fixing bloated abs!
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Close-up of bodybuilders muscular legs

10 Exercises for a Killer Inner Thigh Workout

July 04, 2021 10 min read

No leg day is complete without showing those inner thighs some love. Not only does having strong inner thighs look great, but it’s also functionally beneficial. Check out this guide for 10 exercises for a killer inner thigh workout!
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bodybuilder in gym listening to music on phone with headset

The 25 Best Workout Songs of All Time

July 04, 2021 9 min read

No killer training session is complete without a great playlist. Check out this list of the 25 best workout songs of all time!
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Does Eating Breakfast Really Help With Weight Loss & Fat Loss?

Does Eating Breakfast Really Help With Weight Loss & Fat Loss?

July 02, 2021 9 min read

Our parents always told us to eat a good breakfast before going to school, but as we get older and enter teenage years and beyond; many of us start to skip breakfast. But what role does breakfast play in the overall picture of health & fitness? In this article, Dr. Paul Henning examines some evidence on this topic.
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Young sweaty strong muscular fit man with big muscles doing kettlebell snatch

How to Do the Kettlebell Snatch with Proper Form

July 02, 2021 9 min read

Kettlebells are hands-down one of the best, most versatile pieces of gym equipment. Here's a detailed guide on how to do the kettlebell snatch with proper form!
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 man in a blue tank top does seated machine rows at the gym

The Chest-Supported Row: How to Do It Correctly

July 02, 2021 9 min read

Chest-supported rows are one of the best row variations because they're particularly good at isolating your back muscles so you gain as much mass as possible. Here's a detailed guide on how to do the chest-supported row correctly!
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Man doing fitness workout, practicing abs exercise with med ball at street.

20 Best Oblique Exercises for a Powerful Core

July 02, 2021 10 min read

The obliques are often ignored but developing them promises a lot of carry-over benefits, not just to your midsection’s aesthetic, but also to functional and athletic movements. Here are the 20 best oblique exercises for a powerful core!
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Can't Get Your Arms Behind Your Back? Try These 5 Stretches

Can't Get Your Arms Behind Your Back? Try These 5 Stretches

July 02, 2021 10 min read

Bringing your arms behind your back is one of the simplest, yet most complicated movements that the arm can do. Here are 5 stretches to help you get your arms behind your back!
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 bodybuilder guy in military vest doing push-ups exercise in the gym.

How to Complete the Murph CrossFit Workout

July 02, 2021 9 min read

The Murph Workout is a military-style challenge within the CrossFit community used to test extreme endurance and strength. Here's a detailed guide on how to complete the Murph CrossFit workout!
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Dumbbells, sport shoes, smart phone with earphone, skipping rope and water bottle on wooden gym floor with word tabata

Tabata Workout 101: What is Tabata Training?

July 02, 2021 9 min read

You may have tried running, weightlifting, biking, or even swimming, but have you ever tried Tabata? Here's a detailed guide on Tabata training along with sample Tabata workouts!
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Golfers hit sweeping golf course in the summer

The Best Golf Workout Program for Lowering Your Handicap

July 02, 2021 10 min read

Avid golfers all have one thing in common: they are constantly looking to boost their performance. There are many things you can do off the golf course to get a better swing and a stronger game. Check out the best golf workout program for lowering your handicap!
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Muscular man showing muscles

The Proven Muscle Building Workout Program for Mass

July 02, 2021 10 min read

Building muscle is no simple task and following a good program is essential for results. Check out this proven muscle building workout programs for mass!
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Human Male Body Anatomy Illustration with visible muscles and tendons

Foot Intrinsic Workout: 5 Exercises for Foot Strength

June 29, 2021 10 min read

Maintaining healthy feet is one of the best ways to ensure comfort and wellbeing. Here's a detailed list of the 5 best exercises for foot strength!
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Woman exercising pilates. Dead bug exercise.

How to Do the Dead Bug Exercise (Plus Variations)

June 29, 2021 10 min read

A name like “dead bug” doesn’t instill much confidence in the efficacy of an exercise, especially when we can instead opt for workouts that promise us a superhero physique. But the dead bug pulls its weight when it comes to excellent abdominal workouts. Here's how to do the dead bug exercise and its variations!
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Bodybuilder showing his back and biceps muscles,

7 Evidence-Based Shoulder Stability Exercises

June 29, 2021 10 min read

The shoulder joint is one of the most complex joints in the human body. It’s extremely mobile, allowing us to move our arms in almost any direction. Here are the 7 best evidence-based exercises for shoulder stability!
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powerlifter in knee wraps exercise squat powerlifting

Blood Flow Restriction Training 101: How BFR Works

June 29, 2021 10 min read

You may have heard of blood flow restriction training. Here's a detailed guide on what it is and how it works for hypertrophy!
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The Importance of Pre-Sleep Protein

The Importance of Pre-Sleep Protein

June 23, 2021 8 min read

As we know, resistance training represents a potent stimulus to increase skeletal muscle mass and strength. However, without protein, net muscle protein balance will remain negative. In this article, Dr. Paul Henning discusses the importance of pre-sleep protein as it relates to muscle protein synthesis.
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Is There A Fat Burning Zone?

Is There A Fat Burning Zone?

June 16, 2021 6 min read

Obesity rates in the United States have been rising exponentially in recent years. This increase has caused an increase in chronic diseases such as coronary heart disease, diabetes, hypertension, and more. In this article, Dr. Paul Henning discusses the science of fat metabolism and how it relates to food and exercise.
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Weapons mace ancient weapons handle ball war.

The 16 Best Steel Mace Exercises (with Video Demonstration)

June 12, 2021 10 min read

The steel mace is a great tool for building muscle strength and endurance. Here are the 16 best steel mace exercises with a video demonstration!
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