Prioritize protein, it is essential for muscle repair and growth. Aim to have 1 gram of protein per 1 pound of body weight. Utilize carbs for energy! Aim for 2-3 grams of carbs per pound of bodyweight ...

Sit on the cable row machine, place your feet on the platform, and bend your knees slightly. Grab the handle with both hands ...

While dumbbell or barbell curls focus on flexing the biceps through a full range of motion, drag curls change the game by ...

The facilities were packed with Nautilus and Cybex strength machines, endless rows of dumbbells ... to have positive outcomes in developing muscle growth," says Marty Miller, NASM CPT.