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Inside the World’s Most Expensive Gym: NYC’s $10,000-a-Month Continuum — Luxury Fitness or the Future of Human Performance?

Walk through the brass doors of a landmark building in the West Village and you don’t step into a gym—you step into a thesis about human performance. Continuum calls itself a precision wellness club, and the pitch is audacious: unify training, recovery, and biological data into one adaptive system, then wrap it in velvet-rope exclusivity. Membership is capped at roughly 250 people, it sits inside the historic Federal Archive building on Greenwich Street, and multiple reports peg the price around $10,000 per month (with a reported initiation fee)—putting it in the running for the most expensive gym membership on earth.  From the minute you’re onboarded, the vibe is less “pick a locker, hit the tread” and more “check into a lab.” New members go through deep testing: aerobic thresholds, sleep and recovery metrics, body composition, and other biomarkers that feed a software layer Continuum says uses AI to build a living profile of how you should train and recover each day. (Staff eve...
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The Ultimate Bulking Guide for 2025: Build Muscle Fast, Stay Lean

Bulking used to mean stuffing yourself with junk food and hoping the scale went up. In 2025, that approach is dead. Smart lifters are chasing clean size — strength without the gut, definition without starvation. This guide cuts through the noise and shows you how to add real mass the right way: disciplined nutrition, evidence-based training, and the relentless mindset that separates contenders from pretenders.

If you’ve been spinning your wheels or stuck at the same weight for months, read on. You’re about to learn how to fuel, train, and recover like a modern athlete — not a meme lifter.

1. Eat to Grow — Not to Get Fat

Muscle needs energy. But that doesn’t mean inhaling pizzas. The perfect bulk sits around 300–500 calories above maintenance.

How to find your target:

  1. Multiply your bodyweight in kilograms by 35. That’s a rough daily calorie goal.

  2. Track your intake for a week. If weight stays flat, add 250 calories.

  3. Aim to gain 0.25–0.5 kg per week — slow, steady, solid.

Macronutrient breakdown:

  • Protein: 2 g per kg of bodyweight (chicken, eggs, whey, Greek yoghurt).

  • Carbs: 4–6 g per kg (rice, oats, potatoes, fruit).

  • Fats: 0.8–1 g per kg (olive oil, nuts, avocado).

Top bulking foods
Oats, lean mince, rice, salmon, peanut butter, full-fat milk, bananas, and eggs. Combine them into 4–6 balanced meals per day.

Pro tip: cook in bulk once or twice a week — rice cooker, air-fryer, Tupperware. Consistency beats creativity.

2. Train Heavy, Train Hard

All the calories in the world mean nothing without progressive overl
oad. The secret is simple: lift more weight or more reps every week.

Foundational compound lifts:

  • Squat

  • Deadlift

  • Bench press

  • Overhead press

  • Barbell row

  • Pull-ups

A classic 5-day split still works in 2025:

  • Mon: Chest + Triceps

  • Tue: Back + Biceps

  • Wed: Rest / Active recovery

  • Thu: Legs + Core

  • Fri: Shoulders + Arms

  • Sat–Sun: Rest or cardio

Warm up properly, train in the 6–12 rep range, and log every set. That training log is your roadmap to growth.

3. Recovery Is Where You Actually Grow

Sleep isn’t optional. It’s the most anabolic supplement you can get.

  • Aim: 7–9 hours nightly.

  • Avoid: scrolling and blue light 30 min before bed.

  • Bonus: power naps after heavy sessions.

Muscles rebuild during rest, not while you’re still lifting. If you’re chronically tired or sore, drop volume by 20 % for a week — a deload will recharge you faster than caffeine ever could.

4. Supplements That Actually Work

Forget miracle powders. Only a handful of products deliver consistent results:

  • Whey Protein: convenient, quick digestion post-workout.

  • Creatine Monohydrate: 5 g daily, proven to increase strength and muscle cell volume.

  • Caffeine: boosts focus and intensity.

  • Vitamin D + Omega-3: general health and hormonal support.

Everything else is marketing. Save your cash for steak and rice.

5. The Mindset Behind the Muscle

Discipline builds physiques that motivation can’t. There will be days you feel flat, days you hate the gym, days life hits back — go anyway. Each workout done under pressure adds to your armour.

Visualise the version of yourself you’re chasing. The bulk isn’t just about eating; it’s about earning size through repetition. Keep a training journal. Track lifts, meals, and thoughts. Progress recorded becomes progress multiplied.

6. Sample Day of Eating (3 000 kcal example)

Meal 1: Oats + whey + banana + almond butter
Meal 2: Chicken + rice + broccoli + olive oil
Meal 3: Greek yoghurt + berries + honey
Meal 4 (post-workout): Whey shake + two rice cakes + banana
Meal 5: Lean mince + pasta + tomato sauce + cheese
Meal 6: Cottage cheese + nuts before bed

Adjust portions to your weight and appetite.

7. Mistakes That Kill Gains

  • Dirty bulking: fat gain isn’t progress.

  • Program hopping: stick with one routine for at least 12 weeks.

  • Neglecting legs: full-body growth demands heavy lower-body work.

  • Ignoring recovery: soreness ≠ effectiveness.

8. Twelve-Week Challenge

Commit to 12 weeks.

  • Track weight weekly.

  • Add 2.5 kg to main lifts every 2 weeks.

  • Keep waist size under control.
    Document it — photos, logs, short videos. After 12 weeks, you’ll have proof of discipline and a blueprint for the next phase.

Bulking isn’t guesswork; it’s a formula: eat slightly above maintenance, train with intent, sleep like it’s your job, repeat relentlessly. Do that for 90 days and you’ll look, feel, and move differently.

The body you want is built meal by meal, rep by rep, night by night.

Stay strong. Stay consistent. Welcome to Prime Bulk.

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