How Many Calories Are You Burning When You Lift?

How many calories are you burning when you lift? The number of calories can be significant yet is dependent on several factors. Are you trying to lean out for a contest? Or maybe you just want to l...

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Cardio - Which Is Best: Steady State or HIIT?

Not everybody looks forward to performing cardio. Yet it provides important benefits. It’s important for fat loss and cardiovascular health. It’s also flexible, meaning you can choose from a wide v...

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Exercise Breakdown: Leg Curls, Rich’s Go-To Hamstring Exercise

When it came to legs, Rich often trained his hamstrings first. What was his favorite exercise? Leg Curls! He would do them lying, seated, or standing. Back in his competitive days, Rich felt legs w...

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EP 6: (Final Episode) Leg Day Hell

Let's be honest, if your legs aren't completely on FIRE, you're just not going HARD enough or lifting HEAVY enough.

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EP 5: Chest Destruction

It's chest day, and this episode is a full heavy weight workout totally dedicated to chest. PURE PAIN AND PURE DESTRUCTION!

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EP 4: Insane Arm Workout

We are on day 4 and you can see the pain on his face. I'm not sure he fully recovered from shoulders but hell, can't stop now! 5%ERs always keep going.

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Why You Should Drink A Protein Shake Within 30 Minutes Of Bedtime

Why should you drink a protein shake about 30 minutes ahead of bedtime? There are several important benefits. The most obvious is that it will help you reach your protein goals for the day.

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Exercise Breakdown: Shrugs

Huge traps are one of the standouts of a great physique. Whether you compete or just want to look your best, well-developed traps are a necessity. 

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Exercise Breakdown: Calf Raises

Many of us have a couple of problem areas, right? For some, it might be a “showpiece” muscle like biceps or lats. For others, it might be calves - not as flashy but just as important. 

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Ingredient Spotlight: GABA

When it comes to recovery, quality sleep is essential. One of the best ingredients for sleep is GABA. This non-proteinogenic amino acid has an impressive list of benefits. It’s helpful for bodybuil...

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Ingredient Spotlight: The Exclusive 5% Nutrition Protein Blend

For years, 5% Nutrition didn't sell a protein powder. That changed when we realized we could offer a powder that honored Rich and his vision. That vision included the philosophy of consuming real f...

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Ingredient Spotlight: DIM

Are you using supplements that ramp up testosterone? Then you will undoubtedly experience an unwanted increase in estrogen production. Not to mention, if you’re following a PCT program, you are mos...

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MORE Bodybuilding Myths That Just Won’t Go Away!

True or myth? There's so many bodybuilding myths out there that no wonder people get confused and discouraged. Well, we're here to help.

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The Truth About Synthol Part 1

There's so much controversy around this topic so let's break it down and see what really is the deal with synthol. 

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Rich Piana: Steroids VS Natty

Rich Piana can't get anymore honest than this. Watch as he tells us the pros and cons of training while using steroids and training natural.

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