🇨🇦 / 🇵🇭 🎓 B.Kin 🎥 YouTube (1.5M+ ) Find the best science-based program for you👇
🇨🇦 / 🇵🇭 🎓 B.Kin 🎥 YouTube (1.5M+ ) Find the best science-based program for you👇
What supplements are you currently taking and why 👇? Most of you know me well enough by now to know that there’s only a select handful of supplements that I’d recommend you invest in. At the end of the day, supplements make up a very small piece of the puzzle when compared to what adequate sleep, nutrition, and consistency with your workouts will do for you. . And I’ll be honest, most supplements out there are downright useless. The vast majority of major supplement companies know this, yet will prey on the misinformed (you ) to get you to spend your hard earned money on products that are nothing but empty promises (which angers the hell out of me! ). . That being said though, when it comes to helping you build muscle and/or lose fat faster and improving your overall health and well-being, there are a few supplements that have been consistently proven within the research to work and are worth investing in. Protein powder and creatine are amongst the top of my recommendations, but caffeine (a good pre-workout ), omega-3’s, zinc, Vitamin D, collagen, and Ashwaghanda are some other supplements that have a good deal of research backing their benefits and can through various pathways help with your performance, overall well-being, and fat loss and muscle building efforts. I have some videos and articles up on some of these supplements, but do let me know what other supplements you’d like to see me cover/review. . Just keep in mind though that as I said earlier, first prioritize nailing down the most important components of your plan (sleep, training, nutrition ), and then afterwards consider looking into supplements to potentially “optimize” your plan.
Are you neglecting the muscles that you “can’t see” 🤔? When it comes to building muscle, most of us put all of our attention on our “mirror muscles” – as these are the muscles that we and others can actually see and they visually demand the most attention. . Unfortunately, as a result of this, the various muscles that we can’t see or don’t even know exist then get neglected in the process. Which overtime leads to crucial muscle imbalances and weaknesses that people only care about when it starts to catch up to them whether it be through an injury, postural imbalance, or an inability to perform a lift for example. . In fact, research has shown on multiple occasions that regular gym-goers tend to be well-developed and stronger in the “big”, powerful muscle groups like the chest/lats/shoulders compared to untrained lifters, but weaker in certain muscle groups that unknowingly get left behind or neglected. . In my new YouTube video I’ll discuss what the 3 most common muscles imbalances are that your routine is likely creating, and then how to prevent and/or correct these imbalances by modifying your routine appropriately. Link is in bio 👆! Let me know what you think!
I've got good news for you! After being constantly bombarded with DM’s, emails, messages about people missing the Black Friday weekend sale – I’ve finally caved and decided to RE-OPEN the Black Friday sale for one more day only (“Cyber Monday” ) 😁. . So if you missed the weekend 40% OFF sale on my programs, then now is your last chance – just click the link in my bio to go through the free analysis quiz to discover which science-based program is best for you and your body 👆. . P.S. - This picture is an accurate depiction of my level of excitement from all those who joined this weekend. HUGE thank you to each and everyone of you and welcome to the BWS fam!! Can’t wait to see all the future transformations you guys will be pumping out in no time!! 👏
Here's @boasybosingwa and his incredible 5-month transformation on #IntermediateSHRED program. Swipe right to see his post in the members-only Facebook group 👉! The key to his transformation was a combination both stripping off his excess fat that he was carrying AND building muscle to pack on size in the process. . This is why you may have noticed that his weight stayed the same in the before/after photos. I find that too many people make the mistake of focusing just on the weight scale but fail to realize that your muscle/fat ratio is what really matters when it comes to transforming your physique. . And that’s exactly why within each of my SHRED programs, they’re structured to first show you how to strip off the excess fat you’re carrying (while building muscle if you’re capable of it ), and then guides you through how to transition to focus moreso on packing on additional size and muscle after you’ve successfully leaned out. . This process makes leaning down and building muscle so much more effective – Nico here is living proof of this - and it’s why I decided to include these two processes as “all-in-one” for every program. . Program aside though, Nico clearly worked his ass off to achieve this. But props to him for staying on the program and executing it perfectly, just how it was designed to be executed! Well done my man @boasybosingwa ! . P.S. – there’s only 1 day left for the massive 40% off Black Friday weekend sale on all the programs before it closes! So go to the link in my bio and join the BWS fam while you still can 👆!
Today, something special is happening - it’s finally time for me to open the doors to our up to 40% off Built With Science Black Friday Sale! . You all already know that I RARELY offer any discounts on any of my programs, other than once or twice per year – simply because I believe so much in their value... . …but, I’ve decided to do this because I KNOW that these programs have the ability to change your life, just like they have for thousands of others just like you. . So, I wanted to remove any potential barriers for you to get on board by offering a massive up to 40% discount on everything on our website, which includes all our BEST fat loss, muscle building programs and fitness bands. . You see, one of the biggest reasons I see people struggle to achieve their fat loss or muscle building goals, is that they’re focused on nutrition and training approaches that aren’t grounded by science and what’s “proven” to work… . Most people are focused on suboptimal, outdated approaches that they’ve found somewhere online or from a magazine or created themselves. . But by instead focusing on science-based nutrition and training principles, you can have complete confidence you’re going to get to YOUR goals as efficiently as possible. . Not only that, within our programs, you’ll also be educated about WHY the nutrition and training principles work. Because I want you to have the necessary knowledge to not only attain, but MAINTAIN your results long term. . So, here's how the Black Friday Sale works: . From now until the end of this weekend only (offers end Sunday 1st December at midnight ), you can grab any of my fitness programs for 40% off - rice cakes included 😉. . Want to know which program is BEST suited for you and your goals? . Simply go through my Free Analysis Quiz by clicking the link in my bio 👆! . To those who join today, I’ll see you on the inside!
If you could have one “cheat meal” what would it be? Comment below👇. For me, it definitely wouldn’t be this freshly blended pineapple (which wouldn’t even be considered a “cheat” ), and instead probably a couple In-N-Out burgers, A&W onion rings, and a large Banana cream pie Dairy Queen blizzard to wash it all down 😄. . Enough fantasizing though, let’s talk about the reality behind “cheat meals”. I get asked all the time whether they’re “allowed” or not and how often one should have them. And my answer to this is - if you can fit it into your daily calorie/macro requirements, then technically you can incorporate them as often as you want without it affecting your progress much. But whether you should or not is a different story. . Because what I often find is that when people incorporate cheat meals, they’ll overdo it and let the cravings get the best of them AND/OR grossly underestimate the calorie content of their cheat meal. And this one meal/binge per week for example can very quickly reverse all of the progress you made throughout the week. I do however think it’s a good thing to incorporate as it gives you something to get excited about and work towards, which can help with your compliance to a diet - as long as you’re not overdoing it. . What I’ve found though is that when you start to “fix” your diet by gradually reducing your intake of sugar, processed foods, etc, incorporate more whole foods, while still incorporating foods that satisfy that sweet tooth (e.g dark chocolate, #ricecakegang ) you’ll notice that your cravings for a “cheat” will gradually subside - to the point where you don’t even need a “cheat meal”. So put your focus on those aspects of your diet, and when you cheat, cheat wisely 🤓
Are you actually using your chest when you bench? Or are you letting your shoulders takeover the movement? Because the more that you let your shoulders round forward and chest cave in, especially towards the top of each rep, the more your front delts will start to be involved instead of your chest. So in order to actually use your chest when you bench, you need to focus on keeping your chest up and out and shoulder blades pinned back (squeeze your shoulder blades together ) throughout each rep. . Not only is this position safer on your shoulder and contributes to a stronger press, but it’ll also increase the involvement of the chest in the movement by preventing the front delts from rounding forward and taking over. Focus on implementing this small tip and I guarantee you’ll not only feel your chest working to a much greater degree when you press, but you’ll start to see significantly better chest gains as well!
Comment below the muscle group that’s been the most “stubborn” for you to grow 👇. For myself (and a lot of others ), it’s always been the chest. For years I’d see everywhere else develop well (shoulders, arms, etc ) but with little change in my chest - even though my bench press was getting significantly stronger. And I know that a lot of you struggle with the same problem. . But eventually what I realized is that although the bench press is a great exercise for chest development, I just wasn’t using it and performing it in a way that would stimulate the most chest growth. And there were 2 MAJOR fixes that I had to make with my bench press which in return instantly sped up my chest development to where it’s at now. . I’ve just uploaded a new YouTube video that covers exactly what these fixes are and how you can instantly apply them to your bench press to speed up the chest gains you experience from it. You’re gonna love this one! Link in bio 👆! Give it a watch and let me know how much better your bench feels during your next workout 💪
How many bodyweight pull-ups can you do 👇? And what have you found to be most helpful in improving your pull-ups? . I’d actually attribute the majority of my overall back development to the years I’ve dedicated to consistently incorporating pull-up variations into my routine and overloading them with weight overtime. In my opinion, for back development, they’re the best bang for your buck exercise. But at the same time I know that it’s an exercise that most people struggle with and can’t seem to improve or even do in the first place. . And that’s where key exercises like scapular pull-ups, bodyweight inverted rows, pull-up negatives and reverse curls can come in handy to target all the various weak points in your pull-up and drastically improve your pull-up strength as a result. . Let me know if you guys would like me to cover an updated in-depth video on improving pull-up strength and I’ll see what I can do 😄🎥
How many of you directly train your lower back 👇🤨? . While I would agree that simply including various squat and deadlift variations into your training routines often provide enough stimulus to the lower back muscles, this doesn’t mean that you should be neglecting your lower back training altogether. Because in order for squats and deadlifts to “fill that gap” you need to: be both doing them in the first place (and ideally free-weight versions ) and lifting relatively heavy with a high amount of effort when you perform them. . But even if you do check off those two points, the more powerful glutes and hamstrings can often steal the show from the lower back during these exercises. Which is probably why research indicates that even well-trained individuals who regularly train in the gym can develop lower back imbalances/weaknesses – which is thought to be due to a lack of lower back specific exercises within their training routines. So long story short – to potentially minimize the risk of you developing a lower back weakness/imbalance overtime (which is also often a contributor to lower back pain ), in most cases it would be a good idea to start including exercises that directly target and strengthen the lower back. . And that’s exactly what my new video shows you how to do. Link is in my bio 👆! Give it a watch and let me know what you think!
Struggling with your rear delt development? Here’s an easy adjustment to make for some of your pulling movements. Instead of pulling/rowing with your elbow tucked close to your sides, simply angle it out more to change the movement to more of a “high row” like I’m doing here. Reason being is because the further away your elbows are from your torso when pulling, the lesser the involvement of the lats and the greater the involvement of the rear delts instead - which is great if you’d like to start prioritizing them. . This concept can be applied to barbell rows, seated rows (use a wide bar attachment in this case ), and pretty much and horizontal rowing movement. And for a bonus, try to limit the amount of scapular retraction you perform during the movement - basically do less “squeezing of your shoulder blades together” as you row. Keeping your shoulder blades in a more protracted position throughout the movement instead will help further shift a little more tension away from the traps to the rear delts. . I’ve personally had huge improvements in my rear delts just by incorporating this simple tweak - and now it’s your to reap the gains. Try it out and let me know what you think!
No, this isn’t a belated Halloween costume. This is Charlie - the superstar of my newest YouTube video where he discovers the “magic number” to the burning question of how many days a week you should workout for faster gains. Link is in bio 👆! Let me know what you think!
What would you guys like to see more of from my INSTAGRAM? Personal/business updates, workout examples, study findings, exercise tips, etc. Comment below 👇. My apologies for my lack of activity on here lately. The past few weeks have been some of the busiest and most exhausting weeks of my life for many reasons. But I’ve come out a stronger person from it and big things are finally coming together. Can’t wait to update you all soon! 🙏
Let me ask you something… What’s the point of dieting if you’re just going to end up looking (and feeling ) worse by the end of it? Sounds crazy right? Well, the truth is, this is what A LOT of people who start a diet set themselves up for… Because they don’t realize that the MAIN goal of a dieting period should be to BOTH: 1. Lose as much fat as possible. WHILE 2. Keeping/building as much muscle as possible. As this is what’s going to enable you to achieve the lean, muscular physique that you’re after… and avoid simply ending up “skinny fat” by the end of your diet. So how can you best accomplish this? Well, by avoiding the dieting mistakes that most people make when attempting to get lean. And to learn what these mistakes are and how to avoid them, check out the new YouTube video I’ve just released covering exactly that! Link is in bio 👆! Let me know what you think.
CHECK YOUR ELBOW POSITION DURING THE BENCH PRESS! Here’s a common mistake I see people make with the bench press that often contributes to elbow and/or shoulder pain during or after the movement. This is especially common in those who are fairly new to the lift 👇. . Most of us know that we shouldn’t flare our elbows out during the press. But as a result of this, people will over tuck their elbows too close to their torso. When we over tuck though, the elbows end up being pushed forward in front of the bar and creates a longer joint lever there. This in turn creates unnecessary torque on the elbow and shoulder joint 🚫. . Luckily, fixing this is quite simple and will just involve flaring out the elbows a little more such that the elbows remain stacked under the bar. A good rule of thumb is to flare the elbows out somewhere around 45 to 75 degrees to get the elbow lined up relatively underneath the bar. This will not only lead to a safer press but a stronger one as well ✅. . Tag a friend who gets elbow and/or shoulder pain when pressing to help share this fix! Happy pressing 😄!
How many of you are currently “bulking” and how has your experience been with it so far 👇? To be quite honest, it’s taken me years of trial and error to figure out how to optimally set up a “bulking period” to both maximize muscle gains and strength while minimizing fat accumulation. . In past years I’d either not gain enough weight during my bulk and never really progress, or I’d gain way too much excess fat and would then lose most of the muscle/strength I had put on during my bulk since I had to commit to a long diet to lean down. Who can relate? . Luckily though, what I eventually realized - through personal experience, coaching, and reviewing the literature - is that there’s a specific way you’ll want to set up your bulk to maximize your muscle:fat accumulation ratio. And this is dependent on various factors like your current body fat level, your training experience, etc. Nailing this down though and setting up a proper plan for your bulk BEFORE you commit to it is essential - and something that most people fail to do properly. . And to help guide you through this process, I’ve just released a new “bulking” video showing you exactly what to avoid, and what to instead do when it comes to adding more size while minimizing the amount of excess fat you out on with it throughout your bulk. . Link to the video is in my bio 👆! Let me know what you think!
@sammyjr1996 just continues to amaze me.. here’s his incredible 1 year transformation with #beginnerSHRED . Swipe right to check out what he said in the Facebook post as well. Down from 240lbs to 167lbs. And he said it best - “if you think it’s impossible, think again”. . Couldn’t be more proud of how far he’s come not only physically but also with his confidence and his ability to inspire others. So if you’re currently feeling stuck or lost in your fitness journey, I hope that this post makes it clear that regardless of where you’re starting out at, all it comes down to is this: follow the right program, stay consistent, and the results will come - Sam is living proof of this. Well done @sammyjr1996 🙌! . And to discover what specific approach is best for you and your starting point, simply click the link in my bio to find out 👆!
Growing my quads has always been a struggle of mine - and I’m sure a lot of you can relate. But I’ve been able to make significant progress with them by tweaking my leg workouts with a few various tips to better emphasize the quads and stimulate their growth. . And I’ve just posted a new video going through these tips and how you can best apply them into your training. If you've been struggling to see significant growth in your quads, this is the video for you! Link is in my bio 👆 - let me know what you think!
Here’s Phillip’s 1 year transformation with #BuiltWithScience . He’s a working physical therapist, 37 years young, and absolutely killed it on his Beginner SHRED program. Swipe right to see his post in the private FB group as well. I think he’s a perfect example to showcase the fact that most people don’t realize just how long “realistic” transformations take - especially as you get older and busier with various work/life commitments. We’re constantly bombarded with insane “12 week transformations” on social media and as a result we get brainwashed into thinking that we should be able to achieve our desired body fat, six pack, and “dream body” in a matter of weeks. . But the truth is, most of the incredible 8,10,12, 16 week transformations we see just aren’t realistic for everyone. They often require 100% consistency, adherence, and dedication to a plan day in and day out - something that becomes difficult to do when you throw in a job, family, and social events in with it. . For example Phillip here started off seeing amazing results on the program, but hopped off the plan for a little while and regressed due to life getting in the way, and then eventually got back on track to reach where he’s at now a year later. Moral of the story? Just like Phillip did - you need to be patient, trust the process, and never lose hope whenever you veer off track. Simply get back to the plan and don’t stress about how long your journey will take. Because if you just stick with it for king enough and simply take it day by day, eventually you’ll look back and realize just how far you’ve come. . And to start your journey today, click the link in my bio to take the quiz to discover what science-based program is best for you 👆
Here’s a video from way back when I first started training years ago. As you can see pretty clearly, my arms had no chance out filling out my sleeves. Swipe to the next video for a video of me curling from last week. You think that kid cutting onions with eye protection would ever imagine that his arm development would get to where they’re at in that next video? HELL no! But I put in the work, stayed consistent for years, and just kept that end goal in mind. . So no matter where you are right now and however far out of reach your end goal seems to be at the moment, just trust the process. It WILL take consistency, you WILL face ups and downs, and you WILL doubt yourself several times along the way. But if you trust the process and stay patient, you WILL achieve any goal you set for yourself. Take these videos as living proof. The years are going to go by anyways, and the fulfillment you get from working towards and slowly achieving the goal you set for yourself is going to be MUCH more satisfying and rewarding than the “comfort” you get from giving up and not taking action. . And on that note, I’ve just released a new YouTube video covering the most common “arm day” mistakes people make that’s literally slowing down the gains they could be making. Trust me, that kid cutting onions made all the mistakes in the book and had he fixed these crucial arm day mistakes, he would’ve sped up his arm development considerably. So check out the new video and let me know what you think - link in bio 👆! . P.S - please don’t start calling me “Jeremiah” now 😂
ABS TRAINING TIP: When done properly the ab roller is a great movement to strengthen the core and develop the abs, but most people unknowingly let momentum and their hips takeover the movement 🚫. So to ensure you’re maximizing the tension actually placed on the abs, here’s what you’ll want to do 👇. . First, get into the right starting position by moving into posterior pelvic tilt. So rather than having a curve or straight back, contract your abs to tilt your pelvis towards your belly button which will slightly flex your spine as a result. Go out only as far as you can while maintaining this position. The second your lower back begins to cave is an indication that your ab strength is not yet at that level. So start out with short roll-outs first and then gradually progress further out as your ab strength improves ✅. . Another helpful cue I’d suggest using is think about is as if there was a string pulling your mid-back back up to the starting position when you roll back in. When these tips are properly applied, you’ll likely feel a much stronger core contraction, especially in the lower abs 👍.
Pumped after killing a solid push workout from my #intermediateBUILD program! I’ve just recently started slowly increasing my calories weekly to try to put on some more lean muscle and strength throughout the next few months. I’m hoping the bit of body fat I gain during the process will help me withstand the cold and depressing winter here in Canada 🇨🇦 . . And if you haven’t seen yet, I’ve just posted a new video on YouTube! Within it I cover the best science-based workout for the obliques (the “fish-gill” muscles I’m looking at along my ribs ). This muscle is often overlooked in most people’s training routines, yet plays an important role in not only visually “tapering/narrowing” your waistline, but also helps you better balance, rotate, and generate power during any athletic movements. . So long story short – you should be training your obliques regularly. And to do so most effectively, check out my new video! Link in bio 👆! Let me know what you think.
HUGE shoutout to @valiants0ul and his hands down amazing 9 month #BuiltWithScience transformation on Intermediate SHRED!! Lost almost 30lbs and gained a ton of muscle and strength in the process - honestly doesn’t even look the same person. Swipe right to see his post in the private Facebook community 👉. So damn proud of him and all the work he’s put in to achieve this. . To start your transformation today, click the link in my bio to take the quiz to discover what science-based program is best for you 👆!
Does your posture look more like the photo on the left? . “Forward rounded shoulders”, like the posture I’m demonstrating there (which is admittedly exactly what my posture used to look like as a student ) has become increasingly common and is often developed from sustained periods of slouching and/or the result of an unbalanced training routine. In fact, a recent 2017 paper actually found that regular weightlifters exhibited significantly greater values of forward rounded shoulders when compared to untrained individuals, due to the various imbalances created by their training routines . . And this is a problem not only because it’s generally aesthetically unappealing, but also because it can negatively affect your ability to perform certain exercises in the gym (e.g. overhead pressing ) and can therefore potentially put you at a higher risk of injury while limiting your strength in these movements. . So how do you go about correcting this? Well, that’s exactly what I’ve covered in my new YouTube video. Within it I’ll go through the science behind the proper approach to correcting it, and show you a 10-minute corrective routine that you can implement right away. Link is in bio ☝️! Check it out and let me know what you think! . Reference - http://psjd.icm.edu.pl/psjd/element/bwmeta1.element.psjd-ca4738cb-a4fe-467b-b164-639a3241fba7