The 12 Best Compound Exercises

Let’s compare “compound exercises” to “isolation exercises”: Compound exercises require more than one muscle group working together to complete the movement. This replicates the way your body naturally moves. Isolation exercises more or less train one specific muscle group. For example, the leg extension machine focuses on your quads, so it “isolates” training that muscle. Front squats would be an example of […]

Methods for building strength with weights

Myometric method. It involves muscular work in an overcoming mode. It is the main method in powerlifting and bodybuilding. The athlete spends the main efforts when performing exercises while lifting weights, especially with large and maximum loads. For example, in the process of squatting with a barbell on his shoulders, the athlete, although he resists the pressure of the weight of the barbell, lowering […]

Growth hormone and peptides in bodybuilding

Peptides (Greek πεπτος – nutritious) are a family of substances whose molecules are built from α-amino acid residues linked into a chain by peptide (amide) bonds. These are natural or synthetic compounds containing tens, hundreds or thousands of monomer units – amino acids . This class is very diverse and performs a wide variety of regulatory functions in the body. In this article, we will consider […]


Thyroxine ( Levothyroxine , L-thyroxine , Tetraiodothyronine , T4 ) is the main thyroid hormone . Thyroxine is used in medicine to treat hypothyroidism (low levels of thyroid hormones), in bodybuilding, mainly as a means for losing weight, but also to compensate for hypothyroidism during the use of growth hormone. Cytover (T3) from Vermodje (tablets of 50 mcg N100). Triiodothyronine (T3) or liothyronine – is often used for weight loss instead of thyroxine, according to […]

How to Stop Stress Eating

The above video from Coach Justin comes from the Nerd Fitness Prime “Mindset” video series. Justin covers three important lessons I want to highlight, but before we do that, we should ask ourselves a question: “What exactly is stress eating?” Stress eating is consuming food in response to negative emotions like fear, anger, or sadness. When we stress eat, food is […]

Get Started Building Muscle Today

This is a basic overview to get ya started. It really boils down to a few major things: Lift heavy Eat lots of good food Rest Simple to understand, tough to implement. Trust me, I know – I’ve been battling this for the past decade. If you made it this far, and you want more specific instruction, here’s how Nerd Fitness […]

How many sets and reps should I do?

We have a MASSIVE guide on the exact number of sets and reps (it’s where the video above comes from), but you can follow the basics here. If you’re just interested in getting stronger, you can do: 3-5 sets of 5 reps, with a focus on lifting heavier and heavier each week. If you’re looking to add more size along with strength, […]

Who’s Julian Shapiro?

I spend thousands of hours deconstructing how things work. I compile my insights into free handbooks (like the one you’re reading). Over a million people read them annually. Insights that don’t make it into handbooks are shared on Twitter. I’m also the founder of Demand Curve, a company that trains startups in growth marketing and helps them find great marketing hires.   […]