Is Dairy Bad for Your Health?

One of the biggest disciplines you must have as a bodybuilder is dietary.

Whether you’re bulking or cutting, it’s not how much you eat but what you’re eating. Yes, you do have to hit a certain number of calories and macros, but 20 grams of protein from a Big Mac is not the same as 20 from salmon.

One all too common calorie source I stay away from is dairy. That’s to not say it’s all bad. Milk has protein, and yogurt has probiotics. There are definitely some good things that come from that glass of milk, but overall, I believe it’s time to ditch dairy. I’ll give you a rundown of all the best nutrition advice on my site, but today, I’m going tell you why I’m not gulping down milk.

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Five Reasons to Do Front Squats

Squats are probably the single most important exercise for building mass.


Not only do they help you avoid the “skipped leg day” aesthetic, but they also recruit a huge array of muscle groups. Front squats are often overlooked in the modern workout.

Now, I know you’re not skipping legs (right?), but you might be stuck in the back squats only rut. It’s time for you to break out and change your leg routine. I have some great workouts on my site, but today I’m going to give you 5 reasons why you should be incorporating front squats.

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7 Best Bodybuilding Foods

Bulking can either be the most rewarding or the most soul crushing phase of your training.

Done right, you’ll see an increase in lean muscle mass, you’ll feel great, and you won’t have to go insane with food restrictions. Done wrong, you’ll look and feel bloated and sluggish.

Bulking doesn’t mean you have free reign to eat whatever you want. You don’t want to be the guy pounding five Snickers bars a day and saying it’s for “bulking.” You still need to count your macros, and they still need to come from the right sources. My new ebook, Bulk with Buendia, provides full recipe videos, but it’s important to know what makes up those meals. Here’s my list of the 7 best bodybuilding foods. Let’s start with the protein.

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5 Pre-Workout Motivation Tips to Achieve Massive Gains 

Sometimes the hardest part about working out is actually getting to the gym.

That doesn’t mean finding the time. You always have the time. Trust me. It means getting out of bed or off the couch.

You brain is the master excuse-maker. It tricks you into thinking your too tired, too hurt, or have too many other obligations. But those excuses aren’t rooted in truth. You just haven’t been able to properly tap into your motivation to initiate your workout.

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Tackling Water Weight Head On

As bodybuilders we have two mortal enemies that can keep us from showing our full potential: body fat and water weight.

Body fat is pretty straightforward when it comes to how we lose and gain weight. Water weight, on the other hand, is a bit more complicated and overall much more sensitive. In my book Rebound Like the Champ, I touch on water weight and I give you dieting tips to help you avoid it altogether.

In all honesty, the only way you can fight bloating from water retention is by fighting it on three fronts: supplements, diet, and water intake in general.

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Never Skip Leg Day

Everyone has heard that phrase before, and usually together with a photo of a guy who is all buff up top but has legs that might as well be string beans.

As you can see in this video, I take leg day seriously. Once you get signed up to my VIP membership, you’ll get to learn about how you really have to do leg day.

For now, let’s get down to brass tacks: why is leg day so important?

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The Best Muscle Recovery Foods for Bodybuilders

All bodybuilders should know that if they don’t have DOMS, their workout needs improvement.

I’m not talking about whatever crazy stuff that you do in the privacy of your own home, I’m talking about Delayed Onset Muscle Soreness. This is a pain that we should all be familiar with; it’s the ache of our muscles that means that we did our workout right.

DOMS is caused by the microtears that our muscles develop from a hard workout and usually comes up a couple days after working out. Even though the pains should be expected, there are ways to reduce its effects through muscle recovery. Muscle recovery can be done with stretching and other techniques that I cover in my book Rebound Like the Champ, but today we’ll just cover foods that can help speed muscle healing.

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Enhanced Recovery & Why You Shouldn’t Use It to Increase Training Frequency

There are plenty of different bodybuilding sites nowadays that tout the use of enhanced recovery in order to achieve maximum gains.

Enhanced recovery calls for using different substances and techniques in order to stimulate muscle growth without needing a normal amount of rest. That means that you will have less down time in between workout sessions.

The ultimate goal of enhanced recovery is to increase gains within a shorter period of time, it won’t get you closer to your long-term goals. You, as a bodybuilder, should know straight off the bat that decreasing the rest your body needs is counterintuitive. Not only is it unhealthy, it is also unsustainable. Eventually all that neglect will catch up to you.

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How to Reduce Body Fat While Increasing Muscle

You probably immediately read the title and laughed or sneered.

A lot of people think it’s not very possible to reduce fat and bulk up at the same time. In fact, it sounds outright contradictory.

The problem with this thinking is that bodybuilders have to lose while making gains if they want to be competitive. It’s one of the main banes of our profession because we have to show off pique physical condition with all the vascularity and toning we can get. I have come up with my own technique of simultaneously getting big and slimming down, which is one of the many things you can learn with my VIP Membership.

In the meantime, let me tell you a few ways you can start losing fat and gaining muscle at the same time. It’s possible. I promise.


If nothing else, you should be doing cardio for a healthy body and overall fitness level. The biggest muscle gods can look ripped, but they will probably be in horrible shape if they don’t do cardio. A fantastic physique is great, but health is ultimately more important? In any case, what I’m about to tell you will really get you thinking about cardio.

The main reason why bodybuilders stray away from cardio is because people say it burns more muscle than fat, and this is true, but not always. In reality, you can do cardio up to 6 times a week, but you should alternate between high intensity blasts and slower cardio. Mixing it up really gets your metabolism on edge and over time your body will tap into your fat stores (the slow burning stuff) rather than your muscle (the fast burning stuff for spur of the moment energy).


With cardio, the thing you really need to be concerned about is your energy levels throughout the day. When your energy really sags and you become lethargic, that probably a sign you’re not eating enough calories. If you barely have the energy to go for a short run,

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Welcome to the Gun Show: Our High Rep Arm Workout

I’m a big proponent of focusing on the chest and back when trying to add mass and presence.

But adding a ton of muscle in these areas just won’t look right without adding the requisite size to your arms.

Check out this video of my 1000-rep workout with Jason Poston. Yep, 1000 reps. Yep, all for the arms. That’s it:

With my VIP membership, you can get the routines and muscle-building strategies to smash at the gym and really get your body into competition shape. For now, here are a few tips on how to really complete your bodybuilder profile and build those biceps.

High Rep Workout

There’s a lot of discussion today in and out of the bodybuilding world about how effective high-rep workouts are for your muscles. Personally, I think they are an integral part of building the perfect physique, especially for arm muscles which usually build real quick and easy. As you can see in the video, we go for 4 sets of 25 reps each.

The thing is, you don’t have to do 1000 reps in a day at the gym. We just did that for fun. I know, we’re showoffs, but that’s our job.

Mix Free Weights and Machines

Like the video shows, we use a healthy mix of machines and free weights throughout our workout. This is another controversial thing because a lot of guys will tell you that free weights are the only way to go. That’s fine because they give you a very natural range of motion that builds your muscle for practical purposes.

However, bodybuilding is not practical per se, it’s actually a hobby of making your body as big and bad as you can get. If anything, machines are perfect for the way that the motions concentrate on certain muscles, especially when you are working out your arms.

That doesn’t mean you get to throw away free weights completely. In our 1000 rep workout, we use both because that is how you get a great all around workout.

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