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40 Best Landmine Exercises for Strength, Power, and Muscle Building
The landmine setup, fixing one end of a barbell to an anchor point while leaving the other end free to move, is a versatile training
How Many Days Per Week Should You Workout to Burn Fat & Build Muscle?
Many people start working out to build muscle and burn fat by training three days a week. While this frequency can deliver decent results, a
Cold Water Immersion for Recovery: Science vs. Hype
Are ice baths, cold showers, and ice swimming actually beneficial for your recovery, or are they detrimental to your long-term fitness goals? At Citizen Athletics,
How Much Protein Do You Need Per Day to Build Muscle and Lose Weight?
How much protein should you eat per day? Do you need to take protein shakes? What if you want to gain muscle, lose fat, or
Exercise vs. Diet: Which Is Better for Weight Loss?
You have decided you want to lose some weight, and you have started making an effort to eat some healthier foods. But then a co-worker
Lean Bulking Nutrition: What to Eat to Build Muscle and Minimize Fat
When it comes to building muscle, many lifters fall into the trap of a “dirty bulk” or a “dreamer bulk”, smashing massive amounts of food,
When and How to Deload: The Science of Training
If you want to get stronger, build muscle, burn fat, or improve your fitness, you might think you have to push to your absolute maximum
How To Lean Bulk: Build Muscle Without Getting Fat (Training Tips)
When designing a training program to support a lean bulk, your objective is to maximize muscle hypertrophy while minimizing fat gain. Doing this successfully requires
12-Minute Hip Mobility Flow for Stiff Hips: Follow-Along Routine
Chronically stiff hips are a major roadblock for lifting depth, athletic speed, and daily movement comfort. This evidence-based, 12-minute follow-along routine is designed to restore
10 Leg Extension Alternatives: Train Your Quads Without Machines
The leg extension machine is a staple tool for isolating the quadriceps. If your training goals require high muscle hypertrophy or specific quad development, isolating
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