Assessment of the maximum, maximum voluntary, absolute and relative muscle strength

Strength is the ability of a muscle to overcome or counter external resistance through muscular effort. It manifests itself in the following basic forms: maximum muscle strength (absolute and relative), speed (dynamic), static (isometric) strength and strength endurance (Aganiants, 2001; Ostapenko, 2002; Sports Physiology, 1986). Under maximum power is meant the greatest opportunity, which the athlete is able to show during maximum voluntary muscle […]

Ephedrine for weight loss

Ephedrine is a stimulant drug, a sympathomimetic , used in bodybuilding to suppress appetite and burn fat . In medicine, it is used to treat bronchial asthma, hypotension and some other diseases. Ephedrine is similar in structure and action to CNS stimulants such as amphetamines and methamphetamines. Chemically, ephedrine is an alkaloid found in various plants of the Ephedra genus (family Ephedraceae). The most common forms are ephedrine hydrochloride […]

The Ultimate Guide for Functional Fitness: Exercises and Workout Plans

Functional fitness means training your body for everyday activities, and to make daily motion easier and safer. When we practice functional fitness, it’s for activities like: Carrying groceries Picking up small children Walking in nature Being mobile on the floor Fighting off sharks   Functional fitness seeks to build strength, flexibility, and balance for navigating the physical world and the […]

Rest days for building muscle and strength

If you’re skinny and trying to bulk up and build muscle, avoid cardio like the plague (also avoid the plague). Why? Take a look at the best marathon runners in the world, and compare their physique to somebody like Usain Bolt, the best sprinter in the world – tons of muscle, power, and a body to envy. There’s nothing wrong with EITHER body – […]

What’s a sample routine for building muscle?

Using the principles I’ve laid out in my “how to build a workout routine” article, here’s a three-day routine I’ve created for myself recently: Monday: Squats, Benchpress, Wide Grip Pull-Ups, Planks Wednesday: Deadlift, Overhead Press, Inverted Rows, Hanging Knee Raises Friday: Weighted Lunges, Weighted Dips, Weighted Chin Ups, Reverse Crunches. Each day has a leg exercise, push exercise, pull exercise, and some core work. While it’s possible to build out the […]

Medical disclaimer

You are not on the website of a medical doctor, nutritionist, or registered dietitian. The opinions expressed on this website, including texts, images, and videos, are generalized. They are presented “as is” for informational purposes only without warranty or guarantee of any kind. Julian Dot Com, LLC (“we”, “our”) makes no representation and assumes no responsibility for the accuracy of […]

Male physique examples

Take a look at the physique below. You can download the image and glance at it whenever you need motivation to continue working out: Want to know how long it takes to build muscle? The image above is a realistic reference for the mass an average-sized male attains after 4 months of working out. Charles looks healthy, he has the muscle mass most women […]


“Hey, I’m skinny and I can’t seem to gain any weight. I’m 5’10”, 205 lbs. with 8% body fat. I’ve tried everything to put on weight over the past 6 months. Can you give me any ideas so that I can wear shorts this summer without people staring at my chicken legs?” Believe it or not, I’ve gotten emails like […]

Resting For Muscle Growth

Aw, yes, rest. Perhaps nothing is more frustrating to me then trying to convince a beginner that his spending 2 hours in the gym every day without rest won’t make him a big man. Rather, he’ll likely end up losing muscle. Tell the beginner that and he’ll often just stare back at you with glossy eyes. He’ll think you are […]