Reforge Yourself

Chrononutrition: An Introduction to Time-Restricted Feeding

Chrononutrition: An Introduction to Time-Restricted Feeding

by Tony Gjokaj February 28, 2021 4 min read

If you look at your body in a biological standpoint, we have various processes that occur in a Yin & Yang like-way. For example, anabolic and catabolic processes are both a necessity for our sleep/wake cycles, for exercise & recovery, and more.

These are a part of our Circadian Rhythm, which are physical, mental & even behavioral changes that follow our 24-hour sleep-wake cycle.

In understanding this, we can explore a new and promising area of study: Chrononutrition.

In this post, we are going to talk about Chrononutrition, an area that could potentially be great opportunity for building healthy habits towards fitness.

Let's dive in!

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4 Strategies To Track Your Progress Beyond The Scale in 2021

4 Strategies To Track Your Progress Beyond The Scale in 2021

by Tony Gjokaj February 24, 2021 4 min read

Everyone uses the scale to track progress, but I’d argue it’s one of the least important methods to track progress.

It's never consistent, due to a variety of factors: sodium intake, water intake, stress, hormones, poor sleep, and more.

So today, I wanted to talk about all of the Body Performance Indicators you can utilize to measure progress.

Let's dive in!

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4 Nutrient Timing Strategies You Can Utilize In 2021

4 Nutrient Timing Strategies You Can Utilize In 2021

by Tony Gjokaj February 19, 2021 4 min read

One of the more common questions that gets asked in fitness is if 6 meals a day is "mandatory".

It's not necessarily mandatory, but it is commonly utilized by pro bodybuilders in their contest prep phases.

I have been eating 3-5 meals a day for years, implementing 4 strategies I typically prioritize my nutrition with.

So with that, we are going to dive into 4 Nutrient Timing strategies you should utilize in this post.

Let's dive in!

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Build-A-Badass Training Series

Build-A-Badass Training Series

by Tony Gjokaj February 10, 2021 1 min read

Reforged Legion!

We are excited to announce the Build-A-Badass Training Series!

Build-A-Badass is a training series inspired by the Build-A-Badass training programs I made a few years back that revolve around muscle & strength resistance training.

In this training series, we are going to give you various and versatile workouts designed to help you accomplish various goals.

Whether you are a powerlifter or a first responder, we will be working hard giving you beginner and intermediate workout programs designed to help you push your limits, get the physique you want, and reforge yourself.

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A Minimalist Upper/Lower Body Split

A Minimalist Upper/Lower Body Split

by Tony Gjokaj February 10, 2021 4 min read

One thing I have learned about science in the fitness world is that it simplifies. It makes things less complicated.

It allows you to get minimalistic with your training, cutting out some of the overwhelming complications of exercise.

In this post, we are going to give you a minimalistic upper/lower body split. Once you finish reading this post, you will have an evergreen training process that you can use for the rest of your fitness journey.

Let's dive in!

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Golden Age Training: The Quick & Practical Guide to the Push-Pull-Legs Training Split

Golden Age Training: The Quick & Practical Guide to the Push-Pull-Legs Training Split

by Tony Gjokaj February 03, 2021 9 min read

The Golden Age bodybuilders (like Arnold, Steve Reeves, Frank Zane, and more) are some of the most admired physiques in the history of bodybuilding.

Through the 1950s all the way into the 70s, these individuals looked like Gods walking amongst mere mortals (Anchorman reference accomplished).

These individuals weren't only strong-looking, they were STRONG. Some of them would compete in powerlifting competitions and push up some crazy numbers.

As decades progressed, a lot of bodybuilding went towards single body part training splits. While these programs were helpful, the golden age bodybuilders pushed a lot of boundaries through their workouts by targeting many muscle groups in one day.

If you look at their training splits, you'll realize there was a common pattern about their programs - they trained muscle groups frequently.

For example, they would train legs 2-3 times per week.

So with that, this post is going to dive into an effective frequency-based training split that has been used for decades - since peak Arnold times.

Bring out the Push-Pull-Legs split.

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