WELCOME

Hi, Sean Nalewanyj here. I’m a fitness coach and author dedicated to helping guys and girls from all around the world build muscle, lose fat and improve their bodies and lives. In an industry that has become overrun with gimmicks, fads and false information, you can trust my advice as an honest, science-based resource to help you reach your ultimate fitness goals. You’ll find a wealth of valuable fitness tips in the Articles Section of this blog, as well as on my YouTube Channel, Social Media Pages and Weekly Newsletter. Thanks for stopping by and I look forward to connecting with you!

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RECENT POSTS
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bigger biceps and triceps

6 TOP ARM EXERCISES FOR BIGGER BICEPS AND TRICEPS

Sean Nalewanyj
While it is true that a large chunk of your upper arm growth will simply come as an automatic result of heavy chest and back training, direct arm isolation work is still important when it comes to fully maximizing your results. In today’s...
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recent-posts-quiz
reduce muscle soreness

5 TIPS TO RELIEVE MUSCLE SORENESS POST WORKOUT (DOMS)

Sean Nalewanyj
Although some people enjoy the feeling of post workout muscle soreness as a reminder of the hard work they put in at the gym, for others it can become a genuine nuisance that compromises performance on subsequent workouts and interferes with regular...
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are squats necessary

ARE SQUATS NECESSARY TO BUILD BIG LEGS?

Sean Nalewanyj
QUESTION: Are squats necessary to build big legs, or is it possible to achieve an impressive lower body using alternative exercises? ANSWER: Despite the “hardcore” bodybuilding mentality that often treats squats as the “be-all-end-all” of effective lower body development, the reality is that it IS...
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muscular back exercises

6 UNCOMMON EXERCISES FOR A THICK, MUSCULAR BACK

Sean Nalewanyj
Building a thick, muscular back that really stands out is often quite a challenge for natural trainees. It’s a set of muscles that can be tough to develop a strong “mind-muscle connection” to without allowing the biceps and forearms to take...
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bodybuilding fiber intake

BODYBUILDING & FIBER INTAKE: HOW MUCH FIBER SHOULD YOU EAT?

Sean Nalewanyj
It may not be the most exciting topic in the world, but proper fiber intake is a highly important yet often overlooked aspect of proper nutrition when it comes to optimizing overall health and body composition. In this post I’ll...
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alcohol and bodybuilding

ALCOHOL & BODYBUILDING: HOW TO DRINK WITHOUT LOSING GAINS

Sean Nalewanyj
Do alcohol and bodybuilding mix? Is it possible to go out and enjoy some drinks with your friends at that outdoor party, bar, club or on vacation without ruining your progress in the gym? I figured this was a relevant post with...
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bodybuilding breakfast shake

DELICIOUS “APPLE PIE” BODYBUILDING BREAKFAST SHAKE RECIPE

Sean Nalewanyj
Interested in a thick, creamy high protein smoothie that tastes like a slice of apple pie? I’ve been mixing up this bodybuilding breakfast shake every morning over the past week and am absolutely loving it, as it’s easy to make, macro-friendly...
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