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What if I told you doing one really simple thing just before and immediately after your workout could boost your lean mass gains by 70%. Would you sign up for that?

Don’t worry ladies, it doesn’t mean you’ll turn into the Incredible Hulk, but you might end up looking a little more like Wonder Woman.

Lean mass gains are what we should all be after. We should be taking every (safe) step possible to accumulate as much lean muscle mass as we can.


Aging naturally results in lean mass loss which ultimately affects our mobility and strength, and decreases our metabolism resulting in fat-gain and softening of body appearance.

If you can prevent all this destructive stuff from happening, why wouldn’t you?


With what I’m about to suggest you’re probably going to say I expect too much and how dare I ask that you do more than what you’re already doing. But, hear me out.

You’re already resistance training, which is action numero uno in...

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Your muscles are sore. As a consequence, you may even be a bit cranky over it. Your co-workers look at you weird as you waddle into work and gingerly take your seat. You can’t wait to tell your trainer (sarcastically) what superb job she did.

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Have you ever done a workout that left you unable to comfortably sit on the toilet the next day?

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The long held belief that, the burning sensation you feel in your muscles is due to lactic acid accumulation, is DEAD WRONG. Dead... like George Washington dead.

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Mike Lipowski

Who am I to deny you what you want? Last month I got such great response from the “technical” article I wrote that I decided to give you another one this month also! You’re welcome! Now try not to fall asleep. Or use this as means of falling asleep if you’re having trouble.

There’s variation. Then there’s periodization.

With the exception of those members just getting initiated into our training program we routinely change everyone’s routine every 2 weeks on average. We use a variety of training techniques in order to deliver our own special blend of high intensity workouts. And the workouts are staggered (periodized) in a specific way to help drive specific responses/results.

Let&r...

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Mike Lipowski

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Beth Colucci

March is National Nutrition Month®. Created annually by the Academy of Nutrition and Dietetics, the theme for 2017 is “Put Your Best Fork Forward,” which reminds us that every bite counts. If every bite counts, what should all those bites add up to? What does proper nutrition, especially for those of us who weight train, look like?

Before we dive into what proper nutrition looks like, let’s go back to “Every bite counts.” This statement holds true whether those bites are “good” or “bad.” Most people convince themselves that only a handful of or a couple pieces of a “bad” food don’t matter in the grand scheme of things…but those handfuls add u...

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