The Ultimate Skinny Guy’s Guide to Bulking Up Fast: How to Bulk like the Hulk

Steve Kamb
Written By Steve Kamb
Last Updated:

Hulk knows how many reps and sets to do.

Want to go from a skinny guy to building muscle quickly? I got you.

I’ve spent my entire adult life trying to pack on muscle, and after years and years of trial and error, I finally cracked the code.

Today, I share that code with you!

This is a topic that is near and dear to me, because I’ve spent my life devoted to this stuff:

How fast can it take to grow muscle? It took Steve years of trial and error.

These are the exact tactics I’ve used, and the same strategies we use with our Online Coaching Clients.

This free guide is gonna get you started off on the right foot!

Here are the 4 parts we’ll cover in this ultimate guide:

#1) INTRO:

#2) NUTRITION:

#3) STRENGTH TRAINING:

#4) RECOVERY, TIPS AND TRICKS, NEXT STEP:

Continue reading →

6 Beginner Gym Workouts: How to Work Out in a Gym The Right Way!

Steve Kamb
Written By Steve Kamb
Last Updated:

These Troopers get to work out in the Death Star's gym. You might have to buy a membership.

Welcome to the Ultimate Beginner’s Guide to the Gym! 

As part of our Strength 101 series, this guide will dive deep into everything you need to know about working out properly in a gym.

By the time you finish reading, you’ll never have to wonder “What should I do in the gym?”

Plus, I bet I also make you laugh once or twice with bad jokes and perfect gifs.

This Muppet knows strength training will help him gain muscle and lose fat.

We’ve helped thousands of Online Coaching Clients build confidence and start strength training in the gym, so I worked with our coaches to create today’s Ultimate Beginner Gym Guide!

Okay, time to start working out. Let’s hit the gym and explore the following:

Continue reading →

How Many Sets and Reps Should I Do? (Building The Correct Workout Plan)

Steve Kamb
Written By Steve Kamb • Reviewed By: Mike Rebold PhD, CSCS
Last Updated:

If this plot asked how many reps and sets should he do, what would you tell him?

If you’ve ever asked yourself “Am I doing too little or too many reps and sets?” then this guide is for you.

This article is part of our Strength 101 series, and we’ll show you exactly how to determine the number of repetitions and sets for specific exercises, so you can build your own workout routine.

It sounds easy, but depending on your goals, the answer to “How many reps and sets should I do?” can vary greatly.

This Muppet knows strength training will help him gain muscle and lose fat.

We work hand-in-hand with our Online Coaching Clients to create the correct workout program that suits their goals, needs, and available equipment

In today’s guide on workout programming, we’ll cover (click each to get right to that answer):

Continue reading →

15 Circuit Training Routines: Try These Fast Workouts Anywhere!

Steve Kamb
Written By Steve Kamb
Last Updated:

circuit training is awesome, even dinosaurs love it

This circuit training guide is gonna give you EVERYTHING you need to do your first kickass circuit training workout today.

Plus, I mean come on, it has dinosaurs in it.

These workouts are similar to the custom programs we build for our Online Coaching Clients who work out at home, on the road, and in outer space.

Okay, FINE we don’t have any clients in space (yet). But we do have clients in Antarctica, and multiple aerospace engineers. Close enough?

If you’re hoping circuit training will maximize your results in a minimum amount of time, one of the 15 circuits below will do the trick:

Let’s jump right in.

Continue reading →

Get Your First Pull-up Or Chin-up! 30-Day Pull up Progression Plan

Steve Kamb
Written By Steve Kamb
Last Updated:

After today's guide you'll be able to do a pull-up everywhere, like Steve does.

Pull-ups are my favorite exercise of all time.

But what if you can’t do a pull-up yet?

The answer: read this ultimate guide on getting your first pull–up ASAP!

Here's a gif of a pull-up in perfect form.

We have helped hundreds of Online Coaching Clients get their first pull-up, and we’ll cover our exact strategies below! 

As part of our Strength Training 101 series, we give you an exact plan to follow leading you to your very first full pull-up:

If you can already do a pull-up (woot!), you might want to check out our article on proper pull-up form, although we’ll cover a lot of the same material here.

Let’s do this thang.

Continue reading →

The 20 Minute Beginner Kettlebell Workout: Try This Simple Workout at Home or Anywhere!

Steve Kamb
Written By Steve Kamb
Last Updated:

Kettlebells can provide a great full body workout.

Our simple beginner kettlebell workout will blow your mind.

Come on: Who else is going to teach you to use a kettlebell with Mario and Mega Man references?

In today’s guide, we’ll go over the following (click to go right to that section):

These are the types of programs that we create for our 1-on-1 Online Coaching Clients, and we’re getting amazing results for people. 

And make sure you download our Kettlebell Worksheet! It’ll come in handy in just a moment.

Okie dokie, let’s jump right in.

Continue reading →

The Ultimate Guide to Losing Fat and Gaining Muscle (At the Exact Same Time)

Steve Kamb
Written By Steve Kamb • Reviewed By: Dan Feldman MS, RDN, NASM CPT
Last Updated:

Is Vader on the right track to lose fat and gain muscle? Let's find out!

There’s an argument in the fitness world that you can either choose to lose fat OR gain muscle.

They just can’t be done simultaneously.

To this, I say, “Hogwash!”

We have tons of success stories from our online coaching clients who have been able to do both simultaneously:

And that’s what we’ll cover in today’s guide!

We’ll do so by discussing:

Plus, I have tons of sweet LEGO photos and silly gifs on their way, which is always a good time.

Continue reading →

The Beginner’s Guide to Parkour (How to Become a Ninja)

Steve Kamb
Written By Steve Kamb
Last Updated:

Being a ninja for sure requires a strong core.

Today we’re going to take you step-by-step (and jump-by-jump) through beginner parkour training.

We’ll teach you everything you need to know (yep, even that).

A ninja costume is optional, but having fun is mandatory!

(That’s one of the cheesiest things I’ve ever typed. Sorry!)

While parkour can seem very advanced, we actually use it as a tool in our Online Coaching Program when we program workouts. Yes, you can start exercising with some basic parkour movements if being glued on a treadmill seems like death. 

Here’s what we’ll cover today:

After you’re done with today’s lesson, all you’ll need is a killer soundtrack and somebody following you around with a camera to create your own epic parkour montage.

Just please don’t be like Michael, Dwight, and Andy:

Continue reading →

How to Stretch: 3 Full Body Stretching Routines To Cool Down

Steve Kamb
Written By Steve Kamb
Last Updated:

This LEGO is ready to play some sports! Should he stretch before or after his exercise?

Today, you’re going to learn how to stretch.

If your warm-up is the appetizer, and your strength-based workout is the main course, then a post-workout stretching routine is the dessert (sorry for making you think about Creme brulee).

In this guide, we’ll cover it all (click to get to those sections):

Now, if you’re stretching as part of a strength training routine, you might be interested in our 1-on-1 Online Coaching Program.

We don’t just focus on weight loss, but helping people level up their entire lives. That includes nutrition, mobility, goal setting, and even overcoming fears and becoming an actual superhero.

Okay, let’s get bendy like Gumby!

Continue reading →

What Is a Quick Full-Body Workout?

Jim Bathurst
Written By Jim Bathurst CSCS
Last Updated:

A Lego looking out the window of his home

You’re in a rush, huh? But you’re also eager to squeeze in a quick workout!

(We’ve got a knack for understanding you at Nerd Fitness.)

No worries, we’ve got your back, my friend!

Today, we’re dishing out a full-body workout that only requires TWO EXERCISES.

This means you can smash a workout and still have plenty of time for your day (you know, for things like dominating video games).

So, what’s the secret sauce? It’s all about the push-up and the deadlift.

These bad boys are your go-to moves when time is of the essence.

Here’s what we’ll be covering today:

Let’s get into it.

Continue reading →

Strength Training & Weight Training 101: Why You Need to Get Strong.

Staci Ardison
Written By Staci Ardison • Reviewed By: Mike Rebold PhD, CSCS
Last Updated:

Lego woman minifigure lifting weights in a gym

Strength training will change your life.

If you want to lose weight, gain muscle, and/or just look and feel better, strength training will do just that.[1]

In this comprehensive series, we’re going to cover EVERYTHING you need to know about getting strong.

By the way, hi. I’m Staci Ardison, Senior Coach for Team NF, with a 455 pound deadlift, and strength training has changed my life.

You can see in these images how strength training transformed Staci.

Here’s that deadlift by the way (at a bodyweight of 150 lbs): 

A deadlift like so is a great way to strength train. Don't start with 400 pounds though!

I help men and women get strong with our 1-on-1 Online Coaching Program, and in addition to this strength series, I’d love for our team to help you get strong too:

In this introduction to Strength and Resistance Training, we’ll cover:

This is also quite a lot to absorb, so we’ve combined this article along with the rest of our strength articles into a “Strength Training 101: Everything You Need to Know” guide.

Grab it free when you join the Rebellion by putting your email in the box below.

Continue reading →

How to Deadlift Safely With Proper Form: Step-by-Step

Staci Ardison
Written By Staci Ardison
Last Updated:

When we get together, we deadlift!

Deadlift day is my favorite day of the week.

After reading This Ultimate Guide to Deadlifts – a part of our Strength 101 series – it’ll be yours too!

Click any link below or scroll down to read the whole guide:

Teaching people how to deadlift and get comfortable with barbell training is one of my favorite things about our 1-on-1 online coaching program. 

We do video form checks via our coaching app, we’ll build a program that fits your schedule, and even help you get your nutrition dialed in too.

If that sounds like something you’d be interested in…

Oh, and if you like this guide, we have an entire Strength 101 Guide that you can download free when you join the Rebellion (our free community).

I’ll send you the ebook when you sign up in the box below!

Let’s do this.

Continue reading →

How to Train if You Have an Injury (7 Steps)

Steve Kamb
Written By Steve Kamb
Last Updated:

There’s no gentle way to say this – training with injuries SUCKS!

The most important thing you can do now is to let yourself heal.

However, depending on your injury, there might be quite a few ways to stay active while also recovering.

We do this all the time in our Online Coaching Program. We’ll build workouts for clients who are dealing with pre-existing injuries, so they can make the most of their recovery time.

Today, we’ll share these same tips with you.

Here’s what we’ll cover:

REAL QUICK: If you’re worried about hurting yourself while lifting, I would encourage you to check out our guide, Strength Training 101: Everything You Need to Know. We cover all you need to begin a strength training practice, from equipment, starting weight recommendations, and proper form techniques to prevent injuries. You can grab it for free when you join the Rebellion below!

NOTE: I am not a doctor (in fact, I’m not even wearing pants right now). You should really seek medical attention for any injury you receive. 

Continue reading →

The Ultimate Guide for Functional Fitness: Exercises and Workout Plans

Steve Kamb
Written By Steve Kamb
Last Updated:

This is not the only time we'll see Batman in our article on functional fitness.

So you want to learn about functional fitness?

Great!

We create strength, balance, and flexibility workouts as part of our 1-on-1 Online Coaching Program, so you’ve come to the right place to learn about functional fitness.

Plus, we add sweet LEGO photos for good measure. 

Here’s what we’ll cover to answer the question: “What is Functional Fitness?”

Let’s do this thing!

Continue reading →

Strength Training 101: How Much Weight Should I Be lifting?

Staci Ardison
Written By Staci Ardison • Reviewed By: Mike Rebold PhD, CSCS
Last Updated:

Do you think he supplements with creatine?

“Do you even lift?”

After today’s guide, not only will you be able to say “YUP,” but you’ll also know exactly how MUCH you should be lifting!

We’ll help you get big and strong so you can fight back against your older brother when he tackles you in the hallway.

Get strong so you don't end up a victim.

As part of our Strength 101 series, we’re going to tell you exactly what you need to know about lifting weights and strength training:

If you find yourself with a billion other strength training questions as you build your own workout, or you’re overwhelmed at all of this and not sure how to get stronger…you’re in good company!

It can be scary enough to keep MOST people from starting, which is actually why we created our Coaching Program.

Your NF Coach will do an initial assessment to calculate exactly how much weight you should start lifting. They’ll then design a program that they’ll adjust regularly based on your progress and schedule.

Plus, with our app, your coach can do regular video form checks to make sure you safely make consistent progress. 

With that out of the way, let’s jump into the nitty-gritty of “How much weight should I lift?“

Continue reading →

Previous Next View Archive