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Sample Training Routines

In this section you’ll find several sample routines for novice and intermediates along with full progression examples so you’ll never get stuck lifting the same weights for months.


How To Build Your First 5 kg of Muscle | Detailed Guide

By Radu Antoniu | October 26, 2022 | 0 Comments

Gaining your first 5 kilograms of muscle is pretty easy. All you have to do is show up at the gym a few times a week, lift some weights with at least some effort, increase the weight once in a while, and in about a year, you should have built your first 5 kg of…

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The ThinkEatLift Workout App

By Radu Antoniu | February 1, 2017 | 24 Comments

Finally! The ThinkEatLift Workout App is here! Click here to get it for FREE! We built it with functionality in mind. Each exercise illustration is clickable so you can adjust the weight in an instant. It comes with built-in routines for novices & intermediates. The app will show you what exercises to perform, how much…

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From Skinny Fat to Muscular | Step by Step Transformation

By Radu Antoniu | December 20, 2016 | 19 Comments

The Skinny-Fat Physique is a term I use to describe a body that looks skinny with a shirt on and fat with the shirt off. Although skinny-fat people have a low-to-moderate body fat percentage, they still look soft and out of shape because they have very little muscle mass. They tend to accumulate fat easily…

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How to Gain Strength on Incline Bench Press

By Radu Antoniu | April 30, 2016 | 79 Comments

The problem with most videos and articles covering plateaus is that they’re made for advanced lifters. The authors talk about tweaking exercise form, implementing paused reps, using bands to strengthen your lockout, etc. While these methods are great, they’re not what most guys need. Look in any gym. Most people are stuck at a novice/intermediate level. Fixing their plateau doesn’t involve…

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How to Set your Training for Muscle Growth

By Radu Antoniu | March 4, 2016 | 14 Comments

Muscle growth is not determined only by how heavy you train, how many reps you do, or how much time you spend in the gym. Volume, Intensity and Frequency are equally important, and together create the stimulus that leads to growth. Focusing on only one of them means missing the forest for the trees. The Debate…

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My first 8 Months of Lifting

By Radu Antoniu | November 11, 2015 | 11 Comments

In this article and video I want to share the story of how I got into lifting, what I did in the beginning and what I’d do differently if I could go back in time. I believe you’ll pick up some good lessons on consistency, noobie gains, and weight training programming for beginners. Let’s begin! Alright, so…

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