As the weather gets warmer or your workouts in the studio get sweatier, hydration is about more than just drinking water. Electrolytes like sodium, potassium, magnesium, and calcium help regulate muscle function, nerve signals, and fluid balance. While sports drinks are an option and may be helpful during intense or long activity, many foods are excellent natural sources of electrolytes and can support hydration just as effectively.

Incorporating a variety of the following foods into your meals can help you stay hydrated, support muscle recovery, and maintain energy during warmer months or intense training sessions:

• Potassium: Avocados, sweet potatoes, spinach, and bananas.
• Sodium: Look for salty foods that contain other health benefits, such as a mineral-rich Celtic or Himalayan salt, broth-based soups, cheese, and pickled or brined vegetables.
• Magnesium: Nuts, seeds, leafy greens, and whole grains.
• Calcium: Dairy milk, yogurt, and cruciferous vegetables

For shorter workouts, water is usually enough. But for longer sessions, intense training, or hot conditions, adding an electrolyte drink can help replace what you will lose and keep your body performing at its best. REMEMBER: You cannot effectively replace the fluid in your body during a workout – be sure to get adequate hydration about 4 hours prior to activity or as soon as possible.

When choosing a sports drink, it’s important to consider the average electrolyte composition of the sweat your body will lose:

• 800–1000 mg/L Sodium – the most crucial electrolyte lost in sweat that helps your body retain and absorb fluids
• 200 mg/L Potassium – supports muscle function and nerve signaling
• 10–30 mg/L Magnesium – helps muscles relax and may reduce cramping
• 10–40 mg/L Calcium – plays a role in muscle contraction and nerve communication

When choosing an electrolyte drink, consider the ratio of sodium to potassium, since sodium is the primary electrolyte lost in sweat. For most workouts, a drink with roughly a 3:1 sodium-to-potassium ratio can support effective hydration, along with a 6-8% carbohydrate concentration for better fluid absorption.

Hydration is one of the simplest ways to support your performance. As workouts heat up, make it a habit to drink water consistently, eat hydration-supporting foods, and add electrolytes when your training demands it. A well-hydrated body moves better, recovers faster, and helps you show up stronger for every workout!

Credit goes to brains and balance for this hearty, nutrient-dense beef stew. It’s a high protein comfort food with plenty of vegetables. Bone broth and arrowroot starch add protein and slight thickening, while fresh herbs enhance flavor.

Yield: 6–8 servings
Prep Time: 30 minutes
Cook Time: ~6 hours (slow cooker / stovetop / Instant Pot)

Estimated Nutrition Facts (per serving)

(Approximate—will vary with exact cut of meat, proportions of veggies, and portion size)

Calories: ~500–580 kcal

Protein: ~30–46 g

Fat: ~17–31 g

Carbohydrates: ~30–56 g

Ingredients

• Beef & Liquid

  • 2½–3 lb chuck roast — cut into 1” cubes, trimmed of excess fat

  • 1 × 16 oz container beef bone broth

  • 1 cup beef broth

  • 1 tbsp arrowroot starch dissolved in 1 tbsp water

  • 1–2 tbsp liquid aminos (Whole30-compliant alternative to soy sauce)

• Vegetables

  • 4 cloves garlic, minced

  • 1 lb carrots, peeled and cut into bite-sized pieces

  • 1½ lbs yellow potatoes, cut into bite-sized pieces

  • 4 stalks celery, diced

  • 1 large onion, diced

  • Frozen peas (quantity added later — see instructions below)

• Flavor & Seasoning

  • 1 × 6 oz tube tomato paste

  • 1 bay leaf

  • 1 tsp fresh thyme

  • ¼ cup fresh parsley, chopped

  • Salt and pepper, to taste

Instructions

1. Season the Beef:
   Liberally season the beef cubes with salt and pepper.

2. Sear (Optional but Recommended):
   If using an Instant Pot or Dutch oven, heat over medium and sear the beef in batches until browned (~2 minutes per side). Skip this if using only a slow cooker.

3. Add Tomato Paste:
   Add tomato paste to the hot pan and cook ~1 minute. If using slow cooker, just add it in without browning.

4. Deglaze:
   Pour in liquid aminos, bone broth, and beef broth; scrape up browned bits from the pan bottom.

5. Combine Ingredients:
   Add garlic, carrots, potatoes, celery, onion, bay leaf, thyme, and parsley (reserve peas for later) and stir.

6. Cook:

   • Slow Cooker: Cook on high for ~5 hours or low for ~8 hours.

   • Dutch Oven: Simmer on low ~3–4 hours; check for tenderness and continue up to an additional hour if needed.

   • Instant Pot (Pressure Cook): Cook under high pressure for 45 minutes.

7. Add Peas:
   With about 1 hour left, add frozen peas:

   • Slow cooker / Dutch oven: continue cooking until done.

   • Pressure cooker: allow a natural pressure release, add peas, then simmer or slow cook ~30–45 min.

8. Finish & Serve:
   Taste and adjust seasoning with salt and pepper. Skim excess fat from the surface if desired. Serve warm.

Optional Notes & Tips

• Thicker Stew: Removing excess fat or skimming fat off the top can concentrate flavor and texture.

• Non-Whole30 Serving: Pair with crusty bread.

• Texture Suggestion: Brown the beef before slow cooking to enhance flavor and color.

Here’s a great recipe for a high protein cake that will satisfy that sweet tooth, while being macro friendly. Recipe credit to: the Protein Chef https://theproteinchef.co/easy-greek-yogurt-cake-recipe/

Ingredients

• 3 large eggs

• 1 cup Greek yogurt (preferably high‑protein; low‑fat or nonfat works)

• 1–2 tablespoons sweetener (optional)

• ¼ cup all‑purpose flour

• 1½ teaspoons vanilla extract

• 3 tablespoons corn starch

• ½ teaspoon baking soda

• ½ to 1 scoop protein powder (optional)

Instructions

1. Preheat your oven to 350 °F (≈176 °C).

2. In a bowl, blender, or food processor, combine eggs, Greek yogurt, sweetener (if using), flour, vanilla, corn starch, baking soda, and protein powder (if using). Mix until smooth.

3. Prepare your baking pan (bread pan, cake pan, or muffins) by spraying with cooking spray or lining with parchment paper.

4. Pour the batter into the pan. Optionally top with sugar‑free chocolate chips, cinnamon, or other toppings.

5. Bake for:

   • Bread pan: ~25 minutes

   • 6″ cake pan: ~30–35 minutes

   • Muffin pan: ~10–15 minutes
     (Oven time may vary depending on size/shape—check doneness)

6. Let cool (it tastes better when cooled). Store in the fridge once cooled.

Nutritional Information

Without added protein powder (per slice — recipe yields 2 slices)

• Calories: 307 kcal

• Fat: 9.5 g

• Saturated Fat: 2.7 g

• Sodium: 151 mg

• Carbs: 28.5 g

• Fiber: 0.5 g

• Sugar: 3 g

• Protein: 27 g

Whole cake (without protein powder)

• Calories: 615 kcal

• Fat: 19 g

• Saturated Fat: 5.5 g

• Sodium: 302 mg

• Carbs: 57 g

• Fiber: 1 g

• Sugar: 6 g

• Protein: 54 g

With 1 scoop protein powder (whole cake)

• Calories: 736 kcal

• Fat: 20 g

• Saturated Fat: 6 g

• Sodium: 570 mg

• Carbs: 61 g

• Fiber: 2 g

• Sugar: 7 g

• Protein: 78 g

• 2 cups cooked chicken, shredded or diced
• 1 cup diced vegetables
• 1 cup plain Greek yogurt
• 1 Tbsp olive oil
• 1 Tbsp lemon juice
• 1 Tbsp apple cider vinegar
• 1 Tbsp brown mustard
• 1 tsp paprika
• 1 tsp garlic powder
• Salt & pepper to taste

Instructions:

1. In a large bowl, combine all ingredients and mix well.
2. Chill in the fridge before serving if ingredients aren’t already cold.
3. Serve as a sandwich or wrap, in lettuce boats, with chips (try: Late July Multigrain Sea Salt Tortilla Chips), or enjoy on its own!

Tips & Variations:

• Save time by using rotisserie chicken or prepping chicken breasts in the Instant Pot.
• For a quick veggie option, microwave or sauté frozen stir-fry mixes—recommended: Kirkland Signature Stir Fry Mix from Costco.
• Fresh veggie ideas: chopped spinach, celery, cucumbers, red onions, tomatoes, or fresh herbs like dill or parsley
• Give your salad a touch of sweetness with diced apples or grapes
• Add a kick with diced pickled jalapeños, chili crisp, or a dash of hot sauce!

Turkey Filling

• 8 ounces cremini mushrooms, diced
• Pinch of salt and pepper
• 2 tsp toasted sesame oil
• 1 pound lean ground turkey
• 1 clove garlic, minced
• 1 teaspoon grated fresh ginger
• 3 green onions, thinly sliced
• Pinch of salt and pepper
• 8 ounces sliced water chestnuts, drained

Sauce

• 1/4 cup low sodium soy sauce
• 2 tablespoons hoisin
• 2 tablespoons rice vinegar
• 2 teaspoons chili paste
• 1 teaspoon toasted sesame oil

Instructions

1. Heat a large skillet over medium high heat. Spray the skillet with cooking spray or add a couple teaspoons of toasted sesame oil.
2. Add in the chopped mushrooms along with a pinch of salt and pepper and sautè until softened, about 3 minutes. Remove the mushrooms from the skillet into a bowl and add 2 teaspoons of toasted sesame oil to the skillet.
3. Add in the ground turkey and break it up into small crumbles. When the turkey is broken up add in the garlic, ginger, green onions and season lightly with salt and pepper. Cook the mixture through until the turkey is no longer pink then add in the water chestnuts.
4. While the turkey is cooking whisk together all of the ingredients for the Asian sauce. Pour the sauce over the turkey mixture and stir together until combined and heated through.
5. Remove from the heat and scoop some of the filling into the lettuce leaves. Top with more sliced green onions and sesame seeds if desired.

Jeff, Steve, and their baby brother, Aaron

Steve and Jeff were raised in Henderson, NV, where a shared love of the outdoors and action sports laid a foundation that would eventually lead to careers in health & fitness. They spent their youth exploring and playing in the harsh deserts surrounding Las Vegas. Its arid climate forged a tenacity common in desert dwellers; desert power. While coming of age, they each endured the rigors of military training. Jeff spent high school in Marine Corps JROTC and Devil Pups, while Steve enlisted in the Army’s airborne infantry. Neither pursued long-term careers in the military, and shortly after Jeff finished high school, they moved to Colorado together, taking winter jobs as lift attendants on Monarch Mountain. The brothers’ time on the mountain would mark the pivotal moment in their lives—the forge where their true purpose would begin to take shape.

After the snow melted that first season, they embarked on a 10-day water fast in the high-country wilderness. What began as a simple cleanse and retreat effectively became a vision quest which led them to a shared epiphany. By the final day, they had found a new mission in life: to combat the growing health crisis plaguing the first world. From this point on, the brothers dedicated their lives to helping others improve their health and quality of life. They quickly enrolled in a vocational program at the National Personal Training Institute in Colorado Springs, and upon completion, became NSCA Certified Personal Trainers—a credential they have both held for the past 15 years.

Picking up trash on the march to lead another outdoor bootcamp

In 2010, the brothers’ paths diverged briefly, bringing Steve back to Las Vegas and Jeff to their family’s hometown of Benicia, CA. Back in Las Vegas, Steve began working as a personal trainer, while Jeff worked as an in-home caregiver for an uncle. In 2011, with their uncle’s health declining, Steve packed up and followed Jeff to California. Reunited in Benicia, the brothers launched the Spartan Fitness & Kettlebell Club, using a local park as their open-air training ground. When their boot camps grew in popularity, the City of Benicia intervened, threatening legal action against SFKC and forcing them to shut down the outdoor bootcamps.

Pivoting from the setback, they rebranded SFKC to Pike Fitness and used the company to facilitate personal training and on-site corporate wellness programs, eventually opening their first training studio in Hiddenbrooke in 2018. Less than two years after establishing the new studio, the global COVID lockdowns threatened to shut down their gym for good. With the resilience forged in early life and unwavering support from their new community, they managed to weather the lockdowns and, in August of this year, they will celebrate 7 years at their Hiddenbrooke studio in Vallejo. Rounding out the family business with Destinée and Maddie now on board, Pike Fitness continues to expand and innovate—staying true to the adventurous spirit that started it all. With support from people like you, Pike Fitness will continue to learn, to grow, and to Keep Moving Forward.

Ancient Sculptures, Mechanotherapy, and Modern Fitness Ideals

Back in ancient Greece, fitness was deeply tied to both aesthetics and functionality. Sculptures of gods and athletes like Apollo or Hercules depicted muscular, symmetrical bodies that were powerful but graceful. These ideals weren’t just about looking good; they were a reflection of strength, endurance, and agility — attributes necessary for survival and competition.

Fast forward to the Renaissance period, where fashion and styles reflected a new appreciation for proportion and elegance. Men and women alike embraced clothing that highlighted natural curves and balanced forms—fitted bodices and flowing gowns for women and tailored, yet softer, silhouettes for men. This era celebrated a refined and graceful physique, emphasizing elegance over muscularity.

In the Victorian era, ideals shifted again, especially for women. The hourglass figure became the pinnacle of beauty, with tightly cinched waists achieved through corsetry, full skirts, and accentuated hips and busts. The physiques of both men and women during this era were often shaped and exaggerated by fashion and garment construction, prioritizing appearance and social symbolism over natural athleticism or physical ability. With the comforts of modernity, physically fit men became desirable not for genetics of survival skills, but for the traits of self-discipline and moral standing, as seen in the “Muscular Christianity” movement of the mid-19^th century. Women pursued physical fitness only as far as keeping their figures in line with the fashions of the times, focusing mainly on calisthenics and dance. Because physical fitness was not a natural byproduct of the laborious lifestyles of prior centuries, people had to get creative to maintain their physiques. Dr. Gustav Zander, a Swedish physician and orthopedist of the mid-to-late 19^th century, developed the first gym machines called “mechanotherapy”, which he designed to gradually build muscles through progressive resistance. This concept, mostly used therapeutically for the wealthy, would pave the way for exercise machines as we know them today. (1)

From the early 20th century to today, ideal body types have shifted dramatically—from the slim, lean figures admired in the 1920s to the curvier, hourglass shapes popularized by movie stars like Marilyn Monroe in the 1950s, and then to the bulky, muscular physiques that defined the bodybuilding phenomenon of the 1970s and ’80s (looking at you, Schwarzenegger). While these aesthetic trends have come and gone, one thing has remained constant: the pursuit of health and wellness. Beyond changing styles and body ideals, people have always sought to improve their well-being, build strength, and maintain vitality. At its core, fitness is about enhancing health— an enduring goal that transcends passing trends and fashions.

What Hasn’t Changed? The Value of Fitness and Ability

Resistance and cardiovascular training continue to be essential for maintaining health and function across all ages. As of 2018, the Office of Disease Prevention and Health Promotion recommends 150 to 300 minutes of moderate-intensity activity for substantial health benefits. (2) In a large study published by the journal Circulation, it was found that adults who performed two to four times the recommended physical activity saw a 26-31% reduction in all-cause mortality and a 28-38% reduction in cardiovascular disease mortality. (3)

A well-balanced program combining resistance and cardio training builds muscle strength and power, improves body composition and flexibility, and enhances cardiovascular health. It also supports mental well-being and cognitive function across all ages. For older adults, resistance training is especially important for preserving muscle mass and slowing the natural loss of bone density, which helps reduce the risk of falls and fractures. Regular physical activity also improves insulin sensitivity, lowering the risk of type 2 diabetes, and has been associated with a decreased risk of cognitive decline and dementia. (4)

Beyond appearance, physical ability and athleticism are timeless aspects of fitness that truly impact quality of life. Everyday tasks- climbing stairs, carrying groceries, gardening, playing with your children, or even getting up from a chair without assistance- rely on strength, agility, endurance, and mobility. Maintaining and improving these attributes through consistent training helps preserve independence as we age and boosts confidence at any stage of life.

There’s no better time to start your fitness journey than right now. At Pike Fitness, we encourage everyone to embrace a holistic view of fitness. It’s not just about fitting certain standards of physical beauty but about building a body that supports you and your goals—whether that’s running a 5K, lifting your kids, or simply feeling energized each day. Trends will continue to evolve and new “ideal” physiques will emerge, but the timeless pursuit remains the same: becoming stronger, healthier, and more capable versions of ourselves. That is a legacy we can all be proud of.

1. Naples, Richard. “Dr. Gustav Zander’s Victorian-Era Exercise Machines Made the Bowflex Look like Child’s Play.” Com, Smithsonian Institution, 8 Jan. 2016, www.smithsonianmag.com/smithsonian-institution/gustav-zander-victorian-era-exercise-machines-bowflex-180957758/.
2. “Physical Activity Guidelines for Americans, 2nd Edition.” Office of Disease Prevention and Health Promotion – HHS, Dept. of Health and Human Services, 2018, odphp.health.gov/sites/default/files/2019-09/Physical_Activity_Guidelines_2nd_edition.pdf.
3. Lee, Dong Hoon, et al. “Long-term leisure-time physical activity intensity and all-cause and cause-specific mortality: A prospective cohort of US adults.” Circulation, vol. 146, no. 7, 16 Aug. 2022, pp. 523–534, https://doi.org/10.1161/circulationaha.121.058162.
4. Colberg, Sheri R et al. “Exercise and type 2 diabetes: the American College of Sports Medicine and the American Diabetes Association: joint position statement.” Diabetes care vol. 33,12 (2010): e147-67. doi:10.2337/dc10-9990

If you find yourself walking into February feeling a little defeated, I encourage you to not give up on your objectives. By using the following tips, you can focus on setting goals for long-term and sustainable behavior change, making the new year a successful one.

Start Small

It’s easy to get overwhelmed when you start trying to make big jumps from your current lifestyle to where you would like to be. Instead of trying to do too much too soon, start by setting small specific, measurable, and achievable goals. Once you have accomplished those goals consistently, your “success momentum” can help to catapult you to the next step. Over time, you’ll slowly build up to larger goals.

Follow a Plan

Have a plan that outlines what you need to do and the steps you need to take. Write down your plan and review it regularly, and find ways to “celebrate” each time you accomplish each step regardless of how big or small they may seem. For some, something as simple as crossing the step off of a list or checking a box can provide a sense of satisfaction and pride. Keeping yourself accountable and motivated can and should be a fun part of the process.

Find a Support System

It can be difficult to stay on track with your goals if you’re feeling alone, especially if you get stuck and/or are feeling unmotivated. This is where having a support system — whether it’s a friend, family member, a coach, or online community– really comes in handy. Ideally, this person/community will be someone you jive well with, who can help you refocus on your vision, and who can celebrate with you along the way. (To learn more about our coaches at Pike Fitness, feel free to peruse our trainer bios here.)

Expect Obstacles Ahead of Time

Challenges are bound to pop up every so often, so plan for them ahead of time. Consider “good”, “better”, and “best”, case scenarios, and when bigger speed bumps get in your way, learn from your mistakes and stay focused about the progress you’ve already made. Even when situations arise that you can’t avoid or plan ahead for, remember that each “mistake” is a learning opportunity that will help you prepare for the next time you’re in a similar situation or circumstance.

Stay Positive

It can be easy to give up when things get tough. Don’t be too hard on yourself if you slip up. One of my old mentors used to say “if one of your tires goes flat, you wouldn’t slash the other three tires too.” It makes sense, yet so many people tend to throw in the towel over the smallest inconveniences. If something doesn’t go as planned, replace your metaphorical tire as quickly as possible and get back on the road.

Though behavior change is a process, following these tips can help you create change that can last for months, years, or better yet, for the rest of your life. It’s important to remember that lasting change takes time, so manage your expectations and don’t give up if you don’t see immediate results. With some dedication, perseverance, and intentional planning, you can reach your goals.

If you’d like to speak with one of our trainers to strategize and get started on your health and fitness goals, click here to schedule a free consultation.

For further reading:

Atomic Habits by James Clear

Tiny Habits by BJ Fogg, PhD

When it comes to building muscle, the key to success is three-fold. Just like the legs of a tripod, each part of the equation is just as important as the rest. Training hard alone won’t do it. To successfully build muscle it takes a well rounded exercise program, a solid diet, and plenty of rest to rebuild and repair. If you’re spending hours at the gym but can’t seem to grow, you may be missing a crucial piece of the puzzle. Don’t worry; success is probably closer than you think. In this article, we’ll cover the most important factors to consider when trying to build muscle. We’ll share a few secrets that will help you unlock your potential, and also dispel a few of the myths and rumors that are floating around in the health and fitness world.

Why build muscle?

Building muscle can be very useful. The cross sectional area (girth) of a muscle is directly related to strength. This means in general, the bigger a muscle, the stronger it is. Having a lot of lean mass also speeds up the metabolism, which in turn burns fat. Often, the more muscle you have, the harder it is to gain fat. While those are both nice benefits to building muscle, one of the most common reasons people want to put on lean mass is because it is attractive. There is a certain sex appeal to a muscular body, and I think both males and females would agree. Having a chiseled physique certainly makes things easier when attracting a mate.

Training to build lean mass

So how should you be training to maximize your lean mass gains? Let’s learn a little bit of the science behind the process of building muscle. The increase muscle size is known as muscular hypertrophy. Hypertrophy is the result of the body repairing microscopic tears along the muscle. When your skeletal muscle is overcome by a load, microscopic tears begin to form along the fibers. While you exercise, you are literally breaking your body down. This is a good thing though, as your muscle cells are capable of rapid repair. If your body’s energy needs are met, you will lay down new tissue on the existing muscle cells. The key here is rest, recovery, and a positive caloric balance.

Rest for success

To maximize benefits, it is critical to let your body heal itself. The minimum time needed for recovery of a given muscle is 48-72 hours. Some professionals even advocate a week or longer between training the same muscle group. Training too often can quickly lead to overtraining, which will set you waaay back on the path to your goal. You may be thinking, “That it sounds like too much down time!” Well, I hate to say it, but that “more is better” mentality is a fabrication of the steroid culture of the early 80’s and 90’s. When using anabolic steroids, the repair process is much faster, and the natural rest period is significantly shortened. (We strongly oppose the use of steroids.)

Eat to grow

As with any fitness goal, the foundation of your program should always be diet. Proper diet accounts for 70% of your fitness, and the results in the gym are entirely dependant on what (and how much) you eat. To build muscle, your body needs to be in a positive caloric balance. In other words, you have to eat just a little more than you can burn for energy in order to build muscle. (Yes, there is a reason Gaston ate 5 dozen eggs every day!)

To build lean mass, your daily caloric intake must be 350-700 kcal above your total energy expenditure (TEE). If you are eating about the same amount of calories every day and you’re maintaining weight, you’d have to consume an extra 350-700 calories each day to build muscle. By doing this, you should put on 1-2 pounds of muscle a week¹. If you would like to learn how many calories you need to sustain your current weight, either complete a 3 day diet log (most accurate), or Click Here to get a rough estimate of the calories you need the fuel your body.

Guidelines for Hypertrophy

There are a few guidelines to consider if your goal is to safely increase muscle mass. The best way to train is by performing resistance training at a slow tempo. If you can keep your muscles under consistent tension through a full range of motion, your muscle tears will be uniform in nature. The National Strength and Conditioning Association has done a considerable amount of research on the subject, and have found the following formula to be the best recipe for hypertrophy. *These guidelines are recommended for the intermediate to advanced exerciser.

Warm Up

Warming up before an exercise is absolutely essential. Spend 5 -10 minutes warming up before you train. Try to break a sweat before hitting the weights.

Tempo

Tempo is king. To maximize hypertrophy, try to spend about 3 seconds on the eccentric phase of a lift, and 1-2 seconds on the concentric. You want to be as smooth as possible while doing this. Keeping the muscles under constant tension will go a long way in building mass. Try to avoid ballistic reps, especially if you have to break form to complete them.

Reps

Perform 6-12 repetitions of an exercise per set. Each rep should be completed immediately following the last. At max, rest for 1 second between reps. If you are performing a single joint exercise like biceps curls, never drop below 8 repetitions. If you cannot perform 8 clean reps, the weight you are trying to lift is too heavy.

Sets

Each muscle group should be trained for a total of 8-12 sets per workout.

Rest

Between sets, spend between 60 and 90 seconds to rest and recover. Begin the next exercise within 5 minutes so that you do not cool down.

Cool down

Spend about 10 minutes doing light calisthenics and stretching to cool down after a workout.

After Training

Within 30-120 minutes of finishing your workout, you should eat a good source of carbohydrate to restore lost muscle glycogen, and around 25-40 grams of protein to aid in the synthesis of new muscle.  Avoid high fat foods immediately following your workout, as it can slow the absorbtion rate of protein. Remember, you build muscle by resting after a workout, not at the gym. Be sure to give yourself at least 48-72 hours of rest between training the same muscle group.

If you want to learn more about how to build muscle, please contact us. We would love to help you out. Thank you

References

¹ Human Kinetics,’ “NSCA’s Essentials of Personal Training Second Edition,” pg. 118.