28-Days-to-Lean Meal Plan
With the right plan and the right discipline, you can get seriously shredded in just 28 days.
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Healthy Eating
Build Muscle
Workout Routines
Navy Lt. Michael Murphy CrossFit Routine
This ultimate hero workout honors those we should never forget.
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Workout Tips
Chalk Your Hands to Maximize Your Weightlifting Gains
Is chalk a banned substance at your gym? What they don't know won't hurt them.
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Gain Mass
Carb Back-Loading, Episode 1: Fasting Before Morning Training
Kiefer explains why this approach to nutrition is the best plan of attack when training in the morning.
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Gain Mass
Carb Back-Loading: Strength Gains
Kiefer discusses back-loading for maximal strength gains and how you should eat when you’re maxing out
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Gain Mass
A New Bodybuilding Diet
Why the old-school bodybuilding diet consisting of chicken or fish, brown rice or sweet potatoes, is dead.
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Gain Mass
The Benefits of Omega 3s
How much fatty acid should you take, when, and what kind to achieve optimal muscle building results.
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Gain Mass
Good Fats & Caffeine
The fats that help you burn fat, and the importance of caffeine.
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Gain Mass
Fast Food
Kiefer reveals who can eat fast foods for better results, and who should stick with cleaner carb sources.
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Gain Mass
Post-Workout Supplements
Discover the optimal mix for post-workout muscle growth.
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