So, you want a sculpted, muscular physique? First, ask yourself what your prime motivation for this is, because if it’s solely for aesthetic purposes, this could be mentally unhealthy – body image is a complicated thing, as is the social pressure on it.
That said, if healthy and self-confidence is your main motivation, what’s wrong with looking good while living a healthy lifestyle? The thing is, people oversimplify the human body when they consider the effects and implications of exercise. Well, that’s not really surprising, the “why and how” of this is only guaranteed knowledge if you’re either a fitness professional, a medical professional, or a biologist.
Unfortunately, to get the most out of your exercise and diet regimen, and most efficiently achieve that swole look, you kind of need to understand it. Specifically in this case, you need to understand anaerobic respiration, basic metabolism, and the concept of hypertrophy.
What’s Hypertrophy
While it may sound like a bonus prize better than first place, hypertrophy is a biological/medical phenomenon wherein muscles are stressed in various way (and to an extent, damaged), thus increasing the density and cross section of muscle present.
Proper exercise intended for body building and muscle gain, induces hypertrophy. Here’s the thing though, hypertrophy, and the things that induce it, will hurt. You will experience fatigue, soreness, cramps and just general aches and pains from it.
Well, the old saying goes, no pain no gain, right? We’ll talk in a minute about how this is induced, but let’s talk about the two scientific phenomena taking place during hypertrophy, and how it results in increased muscle volume and density.
Sarcoplasmic hypertrophy is an increase in what’s known as sarcoplasm. This is a fluid volume inside muscles, that gives it that kind of “jelly” fluidic nature while relaxed. This creates muscular bulk, but being noncontractile, sarcoplasmic hypertrophy doesn’t increase strength per se. It is however necessary for the function and tensile power of your muscular tissue.
Myofibrillar hypertrophy is the increase of myofibrils, which are the thread-like contractile components which actually do the mechanical work. The increase of these is the increase in actual physical strength.
It is important to achieve the proper balance of myofibrillar and sarcoplasmic hypertrophies, though generally, the body manages that on its own. However, if you see increasing muscle mass, but the expected strength increase intended to come along with it isn’t present, you may need to see a dietitian or even a physician, because something may be wrong.
Stimulating Hypertrophy
Before we go over the ways to stimulate this, I want to again emphasize that some of this can be dangerous if you don’t do it properly. Consult your physician, and use your best judgment with this. Seriously, stressing your body can be dangerous!
Progressive Tension Overload
This sounds fancy and complex, but in all reality, it’s just what any good lifting regimen does – increase what you can and do lift over time, stressing your muscles and causing them to grow. Some of the best are curls, deadlifts, squats, military presses and bench presses. While the more dramatic increase in reps and lifts you can do will be logarithmically proportional to the resulting hypertrophy, this is where the being careful I talked about comes into play.
Muscle Damage
It’s commonly said that you have to break muscles to make muscles. This is actually completely true. This is also why constructive exercise is painful – you’re breaking the myofibrils and losing some of your sarcoplasm by overexerting your muscles.
When the body takes damage, it will reactively begin building more tissue to replace what was lost, or to bridge gaps formed by strain. While some tissues don’t heal gracefully (hence scarred skin, and misshapen bones that weren’t set right), muscle is very good at healing itself in an effective and constructive way.
Metabolic Stress
On top of tension stress/breakage, there’s also metabolic stress. This is where anaerobic versus aerobic respiration comes into play. Anaerobic respiration involves little to no exercise (where aerobic is very oxygen-heavy). Most lifts and similar exercises are anaerobic, and since anaerobic respiration is less efficient and more stressful, muscles are strained by it, causing them to “double up” to better handle the stress of it all.
On a side note, anaerobic respiration produces lactic acid, which causes that really sore feeling you get from an effective work out, where a burning sensation comes from broken muscle.
Supplements
You can make induction of hypertrophy safer by reducing the physical extremeness of it with supplements that let muscles rebuild faster, and stimulate muscle growth naturally.
Creatine
You may have heard some bad things about creatine, but seriously, it’s all bunk. Creatine has been clinically proven to be harmless, and effective. Creatine will help boost sarcoplasmic hypertrophy as well as stimulate more effective respiration all around. It also abates the soreness of lactic acid production, which quite nice.
Protein Powder
Muscle has to have raw materials to build with, and that means protein. Protein powders are an excellent way to deliver this rich nutrient to your body, while eliminating fats and other undesired things that come from animal protein.
To learn more about hypertrophy, and the science behind supplements and exercises, subscribe to my YouTube channel today!
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Shoulder Day with Almeen Swint, RunThaCity, and Mack: No Excuses, Just Volume
“Whatever it is… you double it up.”
That’s how the day started — no warm-up pleasantries, no easing in. Just heavy dumbbells and a mindset carved out of straight grit. This isn’t your average shoulder day. This is RunThaCity volume — the kind of session where Almeen Swint, Mack, and the crew push until there’s nothing left in the tank.
You want results? Then you better come ready to suffer for ‘em. Let’s break down this raw, unfiltered shoulder training session and show you how real work gets done.
Phase 1: Heavy Pressure from the Start
It kicks off with 35kg dumbbells (~70 lbs) — and that’s just the start. No half reps, no soft lifts. Just focused tension and explosive control. You can hear it in the soundtrack, in the iron clanging, and in the breath between each grind.
Almeen Swint sets the pace with controlled aggression, showing that shoulder day isn’t about fancy movements. It’s about volume, pain tolerance, and reps on reps until your delts are screaming.
RunThaCity Volume Protocol
Here’s a breakdown of the RTC Shoulder Protocol from the video:
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Seated Shoulder Press – Heavy sets with low rest
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Lateral Raises – High reps, with minimal swing
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Front Raises – Controlled lift, full range
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Rear Delt Flys – Isolate and burn out
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Shoulder Burnout Circuit – No rest between movements, just pure fire
The keyword here is volume. If you’re not uncomfortable, you’re not building anything.
💥 Quote of the session:
“You owe five more—what happened to the other five? Then give me six!”
Almeen Swint Shoulder Day
Mind Over Muscle: No Excuses, Just Execution
What separates a RunThaCity workout from the rest? The mentality.
Almeen, Mack, and the crew don’t tolerate quitting. You’ll hear it in the gym talk:
“You afraid of fat [ __ ]? Then get the other four back.”
That’s the push — not disrespect, but accountability. Real partners don’t let you fold. They drag greatness out of you, set after set.
Even when the juice runs out, they find more. That’s the RunThaCity way.
Small Adjustments, Big Results
Technique matters. As the session grinds on, you’ll catch Almeen Swint adjusting form mid-set:
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“Put your feet closer.”
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“Don’t rush the press.”
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“Stay locked in.”
These micro-corrections keep the tension where it belongs — right on the delts. It’s a reminder: sloppy reps rob gains. Precision under fatigue is what separates real lifters from casual gym-goers.
Final Sets: When It Hurts, That’s When It Counts
“No more juice, right?”
By the end, they’re on fumes — but the bar doesn’t care. The last reps hit different. Shoulders on fire, grip fading, but no one backs down.
Mack digs deep. Almeen leads from the front. No skipping. No hiding.
This is shoulder day done right.
Real Talk, Real Brotherhood
Even through the pain, there’s room for laughs. Gym banter flies:
“I already only got one testicle… so it don’t matter.”
That’s the crew energy. Humor, pain, sweat — all part of the RunThaCity grind. You don’t just lift — you show up, you show out, and you leave better than you came.
Final Thoughts
Shoulder day with Almeen Swint and the RunThaCity crew isn’t about checking a box. It’s about outworking the voice in your head that says stop. It’s about volume, form, and never making excuses.
You want that cap look? You want that strength? Then you better be ready to suffer for it.
Strength is Built, Not Given.
📲 Drop a comment below if you’ve run this shoulder day.
🎥 Tag @RunThaCity in your grind — we repost the hardest workers.
🔗 More training fire → RunThaCity Workouts -
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Avoid These 5 Common Workout Mistakes That Kill Your Gains
Did you know? Up to 7 out of 10 people make at least one common workout mistake that holds back their progress. Are you one of them?
Even if you’re putting in the hours, small mistakes can rob you of the gains you deserve. This article reveals the five most common mistakes you might be making and how to fix them today. By the end, you’ll have actionable steps to optimize every workout, unlocking your full potential.
Whether you’re new to training or a seasoned athlete, avoiding these mistakes will put you on a faster, more effective path to your goals. Let’s get started!
Table: Quick Tips for Correct Form Checklist
Form Element Key Tip Benefit Head and Neck Keep head neutral, aligned with spine Reduces strain on neck and spine Shoulders Relaxed, not shrugged or rounded Supports proper posture and muscle engagement Core Engage core to stabilize torso Protects lower back and improves balance Knees and Hips Align knees with toes; avoid inward collapse Reduces knee strain and promotes joint health Movement Control Use slow, steady movements Enhances muscle activation and reduces injury risk
Mistake #1: Prioritizing Heavy Weights Over Proper Form
Mistake #1: Prioritizing Heavy Weights Over Proper Form
“Lifting heavy without correct form can stall progress and lead to injury.”
Explanation
Lifting heavy is essential for muscle growth, but doing so without proper form decreases muscle activation and significantly increases injury risk. In fact, the Journal of Strength and Conditioning Research reports that 70% of gym injuries are due to improper form or overloading.Solution
Focus on perfecting form first, even if it means lifting lighter weights temporarily. Here’s how to do it:- Record Your Form: Use your phone to record exercises and check your form. Watching yourself can reveal misalignments you may not feel.
- Hire a Coach: Even one session with a trainer can help correct issues and establish good habits.
- Start Slow: Perform each rep with control. For example, in a squat, lower yourself slowly and focus on keeping your back straight and core engaged.
Quick Tip: Imagine where you could be in three months with perfect form! Not only will you be lifting more safely, but you’ll see better gains.
Correct Form Checklist
- Head Neutral: Avoid tilting forward or backward.
- Shoulders Aligned: No rounding or shrugging.
- Core Engaged: Brace as if ready to absorb impact.
- Slow, Controlled Movement: Every rep counts.
Mistake #2: Skipping Warm-Ups and Mobility Work
“Skipping warm-ups increases injury risk and reduces workout effectiveness.”
Explanation
Warm-ups prepare muscles, increase flexibility, and reduce the chance of strain. Studies from the British Journal of Sports Medicine show that dynamic stretching before exercise can boost performance by up to 15%.Solution
Integrate a 5–10 minute dynamic warm-up routine that targets major muscle groups. Here’s a simple but effective warm-up:- Dynamic Stretching: Include leg swings, arm circles, and torso twists.
- Joint Mobility: Focus on exercises for shoulders, hips, and ankles to increase your range of motion.
Pro Insight: “The best athletes prioritize warm-ups. It’s the simplest way to activate muscles and avoid injury.”
Dynamic Warm-Up Routine
- Leg Swings (15 per side)
- Arm Circles (30 seconds)
- Torso Twists (30 seconds)
- Hip Rotations (10 per side)
Mistake #3: Not Following a Structured Program
“Random workouts lead to random results.”
Explanation
Without a structured workout plan, you’re less likely to see balanced progress. Research in the International Journal of Exercise Science found that those following structured programs achieved 30% greater strength gains compared to those without a plan.Solution
Adopt a training plan that aligns with your specific goals (muscle gain, strength, or endurance). Here’s how:- Set Clear Goals: Are you aiming for muscle growth, strength, or improved endurance?
- Track Your Progress: Use a journal or app to log each workout. Monitor improvements every four to six weeks to stay motivated.
Quick Tip: If you’re serious about progress, structured programming is a non-negotiable. Track each workout, review your numbers, and watch the gains come consistently.
Weekly Training Program Example
- Monday: Upper Body Strength
- Wednesday: Lower Body + Core
- Friday: HIIT Conditioning
- Saturday: Active Recovery
Mistake #4: Ignoring Rest and Recovery
Mistake #4: Ignoring Rest and Recovery
“Rest is when your muscles rebuild stronger.”
Explanation
Contrary to popular belief, rest days are essential for muscle growth. A study from the National Academy of Sports Medicine emphasizes that muscles need at least 48 hours to recover post-strength training to prevent fatigue and burnout.Solution
Schedule at least one to two rest days per week and practice active recovery to keep muscles engaged while giving them time to repair.- Active Rest: Light stretching, yoga, or a low-intensity walk helps promote blood flow.
- Prioritize Sleep: Aim for 7–8 hours of quality sleep per night to optimize recovery hormones like HGH (Human Growth Hormone), which aids in muscle repair and growth.
Pro Insight: “Consistent rest days and quality sleep are what separate top performers from the rest.”
Active Recovery Tips
- Stretching Routine (15 minutes)
- Light Walking or Cycling (30 minutes)
- Yoga or Foam Rolling (15–20 minutes)
Mistake #5: Neglecting Nutrition and Hydration
“Fuel your body to fuel your gains.”
Explanation
Nutrition is essential for muscle recovery, performance, and growth. The Journal of the International Society of Sports Nutrition highlights that protein intake post-workout can improve muscle recovery by up to 30%.Solution
Follow a simple post-workout nutrition plan that includes protein and complex carbohydrates to aid in recovery. Here’s what you can start with:- Protein Timing: Aim for 20–30g of protein within 30 minutes after your workout.
- Stay Hydrated: Drink half your body weight in ounces of water daily, especially on workout days.
Quick Tip: Nutrition isn’t just for elite athletes. A balanced diet can transform how you feel and perform in every workout.
Post-Workout Nutrition Tips
- Protein: 20–30g (e.g., shake or meal)
- Complex Carbs: (e.g., sweet potato, rice)
- Hydrate: 16 oz of water immediately after workout
Conclusion
Incorporating these small changes into your routine can make a massive impact on your progress. By avoiding these common mistakes, you’re setting yourself up for consistent gains, better recovery, and reduced injury risk.
Take Action Today
- Assess Your Routine: Take note of which mistakes you might be making and start implementing the solutions today.
- Subscribe and Follow: Want more tips? Subscribe to our YouTube channel for workout guides and fitness insights.
- Share Your Journey: Tag us on social media with your workout wins and routines to inspire others!
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Maximizing Muscle Growth: The Science of Bodybuilding
The Time Under Tension Principle
I can attest to the importance of the time under tension principle in maximizing muscle growth. The tension principle states that muscle growth is a result of the tension placed on the muscle fibers during exercise. The longer you’re under this tension, (by doing more reps or more sets) the more small micro-tears in the muscle fibers, and when the body repairs these tears, it results in an increase in muscle size and strength.
In order to effectively create this tension, it’s important to incorporate heavy weightlifting into your routine. This means using weights that challenge you, while still maintaining proper form. By gradually increasing the weight you’re lifting over time, you can continue to challenge your muscles and create the necessary tension for growth.
It’s also important to remember that rest and recovery play a crucial role in maximizing muscle growth. Allowing your muscles time to repair and grow after each workout is essential for maintaining progress. This means incorporating rest days into your routine and getting adequate sleep each night.
Combining Weight Lifting and Progressive Overload
Combining weight lifting and progressive overload is a key factor in maximizing muscle growth for bodybuilders. Progressive overload involves gradually increasing the weight you’re lifting over time to challenge your muscles and create the necessary tension for growth. This is a crucial aspect of bodybuilding, as it helps to continuously challenge your muscles and push them to their limits.
Weight lifting, on the other hand, is the actual act of lifting weights. This can involve a variety of exercises, such as squats, deadlifts, and bench presses, to target different muscle groups. It’s important to incorporate a variety of exercises into your routine to target all muscle groups and achieve balanced growth.
When combining weight lifting and progressive overload, it’s important to find a balance that works for you. This means gradually increasing the weight you’re lifting over time, but not pushing yourself too hard too soon. It’s also important to listen to your body and take rest days when needed to prevent injury and allow for proper recovery.
The Importance of Nutrition
Nutrition is an essential aspect of bodybuilding and a key factor in maximizing muscle growth. In order to effectively build muscle, the body requires an adequate amount of fuel in the form of macronutrients, such as protein, carbohydrates, and healthy fats.
Protein is particularly important for muscle growth, as it provides the building blocks for muscle repair and growth. It’s recommended that bodybuilders consume between 1.6-2.2 grams of protein per kilogram of body weight per day. Good sources of protein include lean meats, such as chicken and fish, as well as plant-based options like beans and tofu.
Carbohydrates are also important for providing energy during workouts, as well as aiding in recovery and muscle growth. Bodybuilders should aim to consume between 3-5 grams of carbohydrates per kilogram of body weight per day, with a focus on complex carbohydrates like whole grains, fruits, and vegetables.
In addition to protein and carbohydrates, healthy fats are also an important aspect of a bodybuilder’s diet. Healthy fats, such as those found in nuts, seeds, and olive oil, help to provide sustained energy and support overall health.
It’s also important to stay hydrated and consume enough vitamins and minerals, such as calcium and vitamin D, which are essential for muscle health.
Rest and Recovery
Rest and recovery are critical components of bodybuilding and maximizing muscle growth. The tension principle states that muscle growth is a result of the tension placed on the muscle fibers during exercise, which triggers the body’s natural repair process. Rest and recovery are crucial for allowing the body to effectively repair and grow muscle tissue.
Adequate sleep is a key aspect of rest and recovery, as it allows the body to recharge and repair muscle tissue. Bodybuilders should aim for 7-9 hours of sleep per night to support muscle growth and overall health.
In addition to sleep, taking rest days and incorporating active recovery techniques, such as foam rolling and stretching, can also help to support muscle growth and prevent injury. During rest days, it’s important to give your muscles time to recover and repair, and avoid intense exercise.
It’s also important to listen to your body and be mindful of overtraining. Overtraining can occur when you push yourself too hard and don’t allow your body adequate time to rest and recover, leading to decreased performance and injury risk.
Supplements: A Supplement, Not a Replacement
Supplements can be a helpful addition to a bodybuilder’s diet, but it’s important to remember that they should never replace a balanced diet and consistent training regimen. Supplements are meant to complement, not replace, a healthy diet and exercise routine.
Common bodybuilding supplements include protein powders, creatine, beta-alanine, and branched-chain amino acids (BCAAs). Protein powders and BCAAs can help to increase protein intake and support muscle growth, while creatine and beta-alanine can enhance strength and power during workouts.
However, it’s important to remember that not all supplements are created equal, and some may not be effective or even safe. It’s recommended to speak with a doctor or registered dietitian before starting any supplement regimen, and to only purchase supplements from reputable sources.
Patience, Persistence, and Consistency are Key
Patience, persistence, and consistency are key elements for success in bodybuilding. Building muscle and maximizing muscle growth takes time and effort, and it’s important to have a long-term perspective and not expect immediate results.
Bodybuilding requires consistent training and diet habits, and progress will often be gradual and incremental. It’s important to stay committed to your goals and to consistently challenge yourself in the gym, gradually increasing weight and intensity as your strength improves.
In addition to consistent training, it’s also important to be patient and persistent with your diet. A balanced diet that is high in protein and nutrient-dense foods is crucial for supporting muscle growth, and it may take time to see the results of your diet and training habits reflected in your physique.
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