I’ve been guilty of training way too hard for no reason. Every workout turned into a competition with myself, and eventually my recovery just sucked.

I like using a deep squat hold with a light support. It helps me loosen up without making my warm-up overly complicated.

That’s what I was wondering. I kept thinking I was leaving gains on the table because I wasn’t hitting 200g, but it sounds like I should focus more on being consistent with my overall diet and training instead of chasing a huge protein number.

I’ve been lifting consistently for about a year and I’m trying to get more serious about my nutrition. I keep seeing people at the gym saying you need 200+ grams of protein every day to build muscle, while others say you don’t need nearly that much. I’m around 175 lb and train 5 days a week. I’m curr ...

I’m more focused on RPE now. If a set feels like an all-out 10 every time, I know I’m probably making the program harder than it needs to be.

I usually recommend giving yourself more time than you think you need. You can always slow things down if you're ahead, but trying to lose a lot of fat in the last few weeks is a completely different situation.

For me, deadlifts were the biggest learning experience. I could handle the weight, but my technique started breaking down toward the end of the set. I realized that being able to complete a rep doesn't necessarily mean it was a good rep.

I’m currently cutting, so I’ve been keeping meals pretty simple. Lean protein, a lot of vegetables, potatoes or rice around my workouts, and fruit for snacks. The biggest thing for me has been having food ready before I get hungry because that’s when I usually end up ordering something.

I'm only a few weeks into my first prep, and already I'm realizing that consistency is more important than motivation. Some days I absolutely don't feel like doing cardio or eating another meal from the same containers, but the show doesn't care how motivated I feel that day. I just have to follow ...

I think the biggest misconception is that women have to choose between being strong and looking feminine. You can absolutely train hard, build muscle, and still achieve whatever physique you're personally aiming for. The important thing is to understand your own goals, follow a sensible training ...