Self-Selecting

Want bigger, rounder delts without accidentally overdeveloping your traps, arms, or back?

In this episode, I break down how I would structure an upper-body training program specifically for shoulder growth. I explain why defining the exact physique you want comes first, how I measure delt progress, and why your bone structure and body-fat distribution influence how much shoulder development you actually need.

I also walk through my three-day upper-body framework, including push, skills, and pull days, plus the rear delt flies, lateral raises, pressing variations, and back exercises I use. I cover scapular stability, avoiding unwanted trap recruitment, exercise execution, and why more weight isn't always the answer for building better delts.

Whether you're a bikini competitor trying to improve your upper-body balance or simply want wider, more defined shoulders, this episode gives you a practical framework for building delts intentionally.

Timestamps:

- [00:00 – 04:07] – How to Build Bigger Delts & Your Upper-Body Training Strategy
- [04:07 – 08:46] – Define the Shoulder & Upper-Body Look You Actually Want
- [08:46 – 10:21] – How to Measure Delt Growth & Track Shoulder Progress
- [10:21 – 14:38] – Body Fat, Bone Structure & How Much Delt Muscle You Need
- [14:38 – 16:18] – Scapular Stability & Preventing Unwanted Trap Growth
- [16:18 – 21:15] – The 3-Day Delt Training Split & Upper-Body Warm-Ups
- [21:15 – 24:50] – Rear Delt Flies & Cable Lateral Raise Technique
- [24:50 – 28:20] – Shoulder Presses, Lateral Raises & Exercise Selection
- [28:20 – 31:46] – Skills Day & Training Delts Without Building More Back
- [31:46 – 35:38] – How to Structure a Back Day for Better Shoulder Development
- [35:38 – 37:58] – Why I Avoid Upright Rows for Delt Training
- [37:58 – 39:29] – Chest Pressing, Pec Development & Breast Implants
- [39:29 – 40:59] – Recovery, Training Metrics & Breaking Through Plateaus

Links & Resources:

Purchase The Complete Fat Loss Guide:
https://coryfit.com/product/the-complete-fat-loss-guide/

Purchase The Glute Building Blueprint:
https://coryfit.com/product/the-complete-glute-building-program/

https://coryfit.com/

⁠Coaching: Let's Chat⁠
https://calendly.com/coryfit-coaching/15min

⁠Consults: Book a Call⁠
https://calendly.com/coryfit-coaching/one-time-consultation

For more content, follow along:⁠Instagram⁠:
https://www.instagram.com/cory_fit/

⁠Patreon⁠:
https://patreon.com/CoryFit?utm_medium=unknown&utm_source=join_link&utm_campaign=creatorshare_creator&utm_content=copyLink

Struggling to eat enough calories during a muscle-building phase without feeling uncomfortably full?

In this episode, I share 17 high-calorie, lower-volume foods I use for myself and clients when food intake gets high. From dates, honey, kefir, and higher-fat dairy to seeds, dark chocolate, anchovies, and plantains, I break down practical ways to increase calories while still prioritizing whole foods, micronutrients, hydration, and training performance.

If you're in a calorie surplus, struggling to hit your macros, or simply can't stomach another high-volume meal, these are simple foods and swaps that can make a muscle-building diet much easier.

Timestamps:

- [00:00 – 01:43] – High-Calorie, Low-Volume Foods for a Muscle-Building Diet
- [01:43 – 02:50] – #1 Dates
- [02:50 – 03:39] – #2 Honey
- [03:39 – 04:41] – #3 Kefir
- [04:41 – 06:31] – #4 Fairlife Milk
- [06:31 – 07:50] – #5 Aussie Bites
- [07:50 – 08:52] – #6 Coconut
- [08:52 – 09:54] – #7 Chia, Flax & Hemp Seeds
- [09:54 – 11:10] – #8 Walnuts
- [11:10 – 12:48] – #9 Dried Fruit
- [12:48 – 14:45] – #10–11 Hummus, Tahini & Higher-Fat Dairy
- [14:45 – 16:25] – #12–13 Bone Broth & Dark Chocolate
- [16:25 – 18:27] – #14 Anchovies & Sardines
- [18:27 – 19:13] – #15 Plantains
- [19:13 – 20:12] – #16–17 Pine Nuts & Cacao Nibs
- [20:12 – 20:40] – Making a High-Calorie Diet Easier to Eat

Links & Resources:

Purchase The Complete Fat Loss Guide: https://coryfit.com/product/the-complete-fat-loss-guide/

Purchase The Glute Building Blueprint: https://coryfit.com/product/the-complete-glute-building-program/

https://coryfit.com/

⁠Coaching: Let's Chat⁠https://calendly.com/coryfit-coaching/15min

⁠Consults: Book a Call⁠https://calendly.com/coryfit-coaching/one-time-consultation

For more content, follow along:⁠Instagram⁠: https://www.instagram.com/cory_fit/

⁠Patreon⁠: https://patreon.com/CoryFit?utm_medium=unknown&utm_source=join_link&utm_campaign=creatorshare_creator&utm_content=copyLink

Why does hair loss happen—and how do you figure out what’s actually causing it?

In this episode, I break down the biggest contributors to hair thinning and shedding, including androgens and DHT, thyroid medication, nutrient deficiencies, inflammation, stress, low protein intake, dieting, and everyday hair-care habits. I also explain why identifying the root cause matters before jumping into treatments like minoxidil, finasteride, spironolactone, or other hair-loss medications.

If you’re experiencing hair loss during fat loss, bodybuilding, thyroid treatment, or PED use, this episode will help you understand what may be driving it and what to consider before choosing a treatment.

Timestamps:

- [00:00 – 02:01] – Hair Growth Phases & Why Hair Starts Shedding
- [02:01 – 04:00] – Androgens, DHT & Why Hair Loss Usually Has Multiple Causes
- [04:00 – 05:41] – Thyroid Medication & Hair Loss
- [05:41 – 06:25] – Iron, Ferritin & Nutrient Deficiencies
- [06:25 – 07:54] – Inflammation, Low Energy Availability & Hair Growth
- [07:54 – 08:52] – Stress-Induced Hair Loss & Delayed Shedding
- [08:52 – 11:31] – Hairstyles, Heat, Chemicals & Habits That Accelerate Hair Loss
- [11:31 – 12:26] – Low Protein Intake & Hair Shedding
- [12:26 – 16:27] – Bloodwork & Finding the Root Cause Before Treatment
- [16:27 – 17:29] – Hair Loss Patterns & When to See a Dermatologist
- [17:29 – 23:17] – Finasteride & Dutasteride: Benefits, Risks & Side Effects
- [23:17 – 30:02] – Minoxidil, Microneedling & Ketoconazole
- [30:02 – 32:39] – Spironolactone, Androgens & Performance Trade-Offs
- [32:39 – 36:28] – Protein, Dietary Fat, Carbs & Nutrients for Hair Health
- [36:28 – 41:17] – What to Do If You're Experiencing Hair Loss

Links & Resources:

Purchase The Complete Fat Loss Guide: https://coryfit.com/product/the-complete-fat-loss-guide/

Purchase The Glute Building Blueprint: https://coryfit.com/product/the-complete-glute-building-program/

https://coryfit.com/

Coaching: Let's Chat⁠https://calendly.com/coryfit-coaching/15min

Consults: Book a Call⁠https://calendly.com/coryfit-coaching/one-time-consultation

For more content, follow along:⁠Instagram⁠: https://www.instagram.com/cory_fit/

Patreon⁠: https://patreon.com/CoryFit?utm_medium=unknown&utm_source=join_link&utm_campaign=creatorshare_creator&utm_content=copyLink

How do you make a muscle-building phase productive without simply gaining unnecessary body fat?

In this episode, I break down the six things I want in place before starting a calorie surplus. I cover adherence, training execution, health, starting body fat, flexibility with food, and the metrics you need to determine whether you're actually building muscle or just gaining weight.

I also explain why a successful build requires enough physical and psychological runway to intentionally gain weight, how to set boundaries around untracked meals, and why consistent data should drive adjustments to calories—not emotion. If you're preparing for a lean bulk or muscle-building phase, this is the checklist I'd use before increasing food.

Timestamps

:- [00:00 – 02:02] – Productive Muscle Gain vs. Just Gaining Body Fat
- [02:02 – 05:06] – #1: Build Consistent Nutrition Adherence First
- 05:06 – 06:41] – #2: Get Your Training Program Dialed In
- [06:41 – 08:59] – #3: Prioritize Health & Injury Recovery Before Building
- [08:59 – 12:03] – #4: Are You Lean Enough to Start a Building Phase?
- [12:03 – 14:50] – #5: Set Boundaries Around Flexible & Untracked Eating
- [14:50 – 17:00] – #6: Track the Metrics That Determine Calorie Adjustments
- [17:00 – 18:27] – How to Make a Muscle-Building Phase Actually Work

Links & Resources:

Purchase The Complete Fat Loss Guide: https://coryfit.com/product/the-complete-fat-loss-guide/

Purchase The Glute Building Blueprint: https://coryfit.com/product/the-complete-glute-building-program/

https://coryfit.com/

⁠Coaching: Let's Chat⁠https://calendly.com/coryfit-coaching/15min

⁠Consults: Book a Call⁠https://calendly.com/coryfit-coaching/one-time-consultation

For more content, follow along:⁠Instagram⁠: https://www.instagram.com/cory_fit/

⁠Patreon⁠: https://patreon.com/CoryFit?utm_medium=unknown&utm_source=join_link&utm_campaign=creatorshare_creator&utm_content=copyLink

How do you actually perform the B-Stance Romanian Deadlift correctly?

In this episode, I break down one of the most misunderstood glute-building exercises in strength training: the contralaterally loaded B-Stance RDL. I explain why this movement is designed to challenge hip and pelvic stability, how proper loading improves glute development, and the common compensations that reduce its effectiveness.

I also cover why center of mass, core bracing, hip positioning, and foot pressure matter more than simply lifting heavier weights. Whether you're a physique athlete, bodybuilder, or someone looking to build stronger, more symmetrical glutes, this episode will help you improve your technique, eliminate common mistakes, and get more from every rep.

Timestamps:

- [00:00 – 05:18] – Why the B-Stance RDL Is So Often Done Incorrectly
- [05:18 – 08:47] – Contralateral Loading, Hip Stability & Glute Growth
- [08:47 – 14:15] – Unilateral Mechanics, Asymmetries & How the Movement Should Work
- [14:15 – 18:00] – B-Stance RDL Setup & Technique Checklist
- [18:00 – 22:07] – Why You Feel Your Lower Back During RDLs
- [22:07 – 25:58] – Understanding Center of Mass & Balance
- [25:58 – 29:11] – Contralateral vs. Ipsilateral Loading & Adductor Recruitment
- [29:11 – 31:50] – The Most Common Hip Compensation Mistakes
- [31:50 – 34:44] – Building Better Glutes Through Better Technique

Links & Resources:

Purchase The Complete Fat Loss Guide: https://coryfit.com/product/the-complete-fat-loss-guide/

Purchase The Glute Building Blueprint: https://coryfit.com/product/the-complete-glute-building-program/

https://coryfit.com/

⁠Coaching: Let's Chat⁠https://calendly.com/coryfit-coaching/15min

⁠Consults: Book a Call⁠https://calendly.com/coryfit-coaching/one-time-consultation

For more content, follow along:⁠Instagram⁠: https://www.instagram.com/cory_fit/

⁠Patreon⁠: https://patreon.com/CoryFit?utm_medium=unknown&utm_source=join_link&utm_campaign=creatorshare_creator&utm_content=copyLink