Mastering Fitness

Lance Goyke

Personal Trainer, Fitness Educator, and Web Developer

Become a fitness master

Programs, books, and more to come

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4 MUST-DOs for Muscle Gain


With all the fitness advice you find on the internet, gaining muscle can be a big ball of confusion.

  • Should you eat everything you see or should you be more selective?
  • Should you do a clean bulk or is a dirty bulk sufficient?
  • How much protein is enough?
  • How many meals per day?
  • What’s an acceptable rate of weight gain?

In this article, we’ll take a broad look at muscle hypertrophy and distill out the four major MUST-DO factors for muscle gain.

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Is The Good Morning Exercise Overrated? Correct Your Technique

tl;dr on the good morning exercise

The good morning exercise is a risky exercise, but good for developing the glutes and hamstrings. We go through how to do it correctly and how to fix any mistakes. Here’s what it looks like:

The good morning exercise. Two pictures showing a woman with a barbell on her back standing up and bent over doing a good morning
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Body Composition: Measure Your Muscle Mass and Body Fat Percentage

tl;dr on body composition

Body composition is your body fat percentage.

The best way to measure body composition is to have someone else do it for you. Do a Google search to find a provider.

DEXA, air displacement, and multi-site skinfold measurements are all good choices.

Bioelectrical impedance (like through your scale) is convenient, can be precise, but is usually not very accurate.

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Split Squat – 10 Ways to Mess Up This Beautifully Useful Exercise

tl;dr on the split squat

The split squat is great for balance, strength, hypertrophy, mobility, and back health. It is nuanced and easy to mess up. Here’s what it looks like:

two pictures of a woman doing a split squat at the top and bottom of the movement
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