Sleeping For Muscle Mass

In a fast paced world that requires you to constantly be achieving something to keep up, we tend to cut our sleep time short. For many of us trying to balance fitness into our life we must sacrifice time from other things. Unfortunately, your full-time job, full-time college classes, relationships, family time, and work out time is too important to cut short, so we must take time away from sleep. Not enough hours in the day? Cut your sleep short and maximize our 24 hours, right? If your goal is to maximize muscle gain, then this solution may not be the answer to your time dilemma.

Sleep Deprivation And Testosterone
If you are into gaining muscle mass, then I am sure you have heard of how important testosterone is. Testosterone is what makes men…! It even makes men bigger, leaner, and stronger than other men. Testosterone is what you could call the “holy grail” to muscle building. If testosterone is so important, why do we do things that reduce our testosterone such as deprive ourselves of sleep? In this study, both testosterone and cortisol decreased in the total sleep deprivation group. Wanting to maximize gains? Maximize your testosterone with sleep.





How To Balance Life And Fitness

“I don’t have time to get in shape” is by far the most common excuse for people not achieving their fitness goals. Fair enough…..or is it?

We all have 24 hours in a day, but what you do with those 24 hours is what keeps time from being a limiting factor. Fitness is not about revolving your life around the gym, but rather about incorporating exercise into your life in order to have a better quality of life. In this article I cover ways to incorporate fitness and health into your life without sacrificing your social life or enjoyment in life….



A Case For Unilateral Exercises

A Case For Unilateral Exercises
Some of you may be wondering  “if the big 3 are the kings of all exercises, why the hell do we need unilateral (single limb) exercises in our work out routines?!” For those of you who only train heavy, doing unilateral exercises can greatly benefit your progress. Doing unilateral (single limb) exercises such as lunges, dumbbell presses, and dumbbell rows can help you develop symmetry, improve your core strength and your stability, improve range of motion, and much more! In this article I explain reasons why everyone should consider incorporating unilateral exercises into their training.




Build More Muscle In Less Time


Building More Muscle In Less Time

Sounds too good to be true, right? That you can build even more muscle in less time. Well, believe it or not you actually can! It’s not from a super food, magic pill, new training secret, or fancy equipment. No, it is from training methods/tools that have been around for decades! These training methods have been around for so long that we seem to have forgotten how effective they really are. Wanting to build more muscle while being in the gym less? Give these training methods a try and enjoy having more spare time!


Ever performed or heard of dropsets? If you are looking to take your work outs to an entirely different level then look no further! Dropsets, in general, are multiple sets performed nonstop (creating one massive set) by dropping the weight after you hit failure (or complete the number of repetitions planned). Dropsets are used to increased the amount of muscle damage in a short amount of time and stretch the fascia as much as possible, filling the muscles with ample amounts of blood. Disclaimer: This is not for the faint of heart. Going to failure with multiple sets in a combined massive set will be EXTREMELY UNCOMFORTABLE, but will be well worth the results!


Ever completed less repetitions than you aimed for, then came back right after to finish the remaining repetitions? You are actually performing a sort of rest-pause training. Rest-pause training involves going to failure (or performing the target repetition count) and resting 0-30 seconds before performing the next set with the same weight. This is utilized in order to get more volume in with the same weight in less time, while providing some sort of rest, which allows your body to slightly recover and perform more repetitions than if you tried one all out set to failure.


The most common training tool used today is the superset. Supersets are performed by performing two exercises back-to-back with no rest, or as little rest as possible. Supersets are used to either get more work done in less time, work on antagonist muscle groups (in order to stretch one while the other contracts), or to pre/post- fatigue a given muscle that is slacking in development.

Decrease Rest Time

This seems like a no-brainer, but I feel the need to remind everyone. I see countless people searching for the next best thing, but guess what?! Decreasing rest time increases muscle damage, muscle fatigue, and helps you get more work done in less time. I typically use anywhere from 15 seconds to 60 seconds rest for all of my exercises. If your goal is hypertrophy (building muscle mass), then put down the phone, stop chatting about your plans after the gym, and start your next set!


You do not need fancy equipment, diets, or pills to build more muscle in less time. Sometimes you just need to try different training tools in order to see what works best for you and what you enjoy more. Give one, some, or all of these training tools a place in your training routine and watch your progress soar while your time in the gym decrease!









My New Blog And Website! (Self Improved Fitness)



Hello everyone! I am letting you all know that this will be my last blog post on this specific blog. I am moving my content to my website My website is focused on online coaching, self improvement and fitness articles/videos, and supplements.

If you know anyone that would like to see more fitness and self improvement content please share this post 🙂

One last time on here… all have a great day, take care….most importantly….God bless!


Online Personal Training (Online Coaching) and Work Out Plan Updates


Online Coaching

Why Online Coaching?

  • Guidance is essential for consistent progress, motivation, and updated information. With online coaching you get all of the benefits of personal training EXCEPT MUCH MORE AFFORDABLE.

Duration: 1 Month
Price: $20/week, $75/month, or $125/2 months

  • Full Work Out Routine Catered Towards Your Needs
  • Weekly Feedback (via email)
  • 24/7 Diet Advice Within NSCA-CPT Expertise (via email)
  • Weekly Form Analysis

How to start?

  • Contact me for a free consultation.
  • After the consultation, download the forms below, sign, scan, and email back to
  • Payments will be made through Pay-Pal and will be at the beginning of every month.
  • After forms are filled and payment is made, we can start at your earliest convenience.
  • Note: Forms are only available at MY OFFICIAL WEBSITE

Work Out Routines

Why Work Out Routines?
  •  Some people do not need a coach. They may just need a work out routine from a credible and trustworthy coach to follow in order to make consistent progress.

Duration: 1 Month
Price: $20


  • Word Document With Customized Work Out Routine

How Do You Get Started?

  • Make Payment (via Pay-Pal)
  • You Will Be Emailed Your Routine Within Hours Of Payment


If you like the content don’t forget to LIKE, SHARE, and FOLLOW.
Wherever you are…thank you for your time, have a great day everyone, and God bless!

Online Coaching, Workout Plans, Content Writing, And (coming soon) Life Coaching:

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