Let me guess, you are sick and tired of your friends and family’s remarks on how skinny you are? “Eat something, you are just skin and bones” Grandma You have decided to put an end to all those comments and start looking online for how to properly put on mass. You, my friend, came to […]

Question: Hey Ire, what is the best rep range to build muscle mass? Answer (TLDR): Lift enough weight to make 8-12 reps challenging on 1-1-3 tempo. BEST REP RANGE TO BUILD MUSCLE Lifting weights creates micro-tears in muscle tissue. Because muscle is made out of protein, we need to consume enough protein in order to […]

It has been argued that best time to drink protein shake is just after the workout. There is this idea that you have 30 minutes right after the workout to consume your magical drink. Should you not take advantage of that, your gains will suffer! But is it real? Does anabolic window really exist. And […]

QUESTION: Clients often ask me how many protein shakes a day should they have. Question whether they should have it only on the days when they train follows. Of course, some are also worried about effect of over consuming protein. ANSWER: Amount of protein shakes and protein scoops will depend on your diet. Protein shakes […]

As a Personal Trainer, I always aim to prescribe exercises with specific purpose. That is identified by asking three questions ahead of time: WHAT, WHY, HOW. WHAT we need to strengthenWHY we need to strength itHOW are we going to do that.   Personally, I identify What and Why by performing series of muscular imbalances […]

Hey you! I am glad to see you here. You have decided to improve your life and committed to gym lifestyle. While 80% of your friends have stopped joining you for gym sessions, you remained. You worked in the dark and now the rewards are finally starting to come up. Your muscles are getting bigger […]

“I feel the same way I did when I was walking shirtless on the beach about 40 years ago. I can tell you, I always caught girls staring with the corner of my eyes.” That was my client´s Dan reply to a simple “how are you?” question. At that point, me and Dan have been […]

It is no secret that old age relates to muscle loss. After the age of 50, muscle mass decrease 1-2% annually. Sarcopenia is a common condition that affect older population. It causes muscle atrophy and consequently shortens life expectancy. Biggest factors that accelerate that process are sedentary lifestyle, unbalanced diet, inflammation and stress. However, it […]

When I was a skinny teenager, I decided I will put on some serious muscle and eventually change my life. However, idea of being around bunch of meatheads in the gym wasn’t the most appealing to me. I was too afraid that I will somehow embarrass myself. I started looking for other options. I discovered […]