Protein is a vital macronutrient for building, repairing, and maintaining muscle mass. Research suggests healthy individuals consume between 0.8 to 1.6 grams of protein per kilogram of body ... Continue Reading
Energy Compensation Might Be Affecting Your Weight Loss — Here’s What You Need to Know
Have you ever wondered why some people struggle to lose weight despite their dedication to cardio and dieting? While these two elements are crucial for weight loss, it’s evident ... Continue Reading
Bad Sleep? Work Out ASAP to Avoid Side Effects, Says Study
When it comes to balancing the many factors that affect your health and fitness, small mistakes can really tip the scales. This is particularly true for lost sleep; missing out on shut-eye can grind your ... Continue Reading
Your Belly Fat Might be Healthier if You Work Out, New Research Suggests
You can’t outrun a bad diet, they say. But maybe you can? Well, sort of. A study published in the journal Nature Metabolism in September 2024 suggests that one kind of belly fat ... Continue Reading
Maintain Your Gains By Training Only Once Per Week?!
The age-old adage “some is better than none” rings true for exercise benefits, including physical transformation. On Oct. 31, 2024, researcher and champion powerlifter Dr. Layne Norton examined a recent ... Continue Reading
Is Spinal Loading Actually Dangerous?
As the name implies, spinal loading refers to the weight placed on the spine, such as a barbell, during a squat. Many people associate spinal loading with back pain, often linked to specific postures, ... Continue Reading
Is Hot Or Cold Therapy Better For Muscle Recovery?
During intense training, muscles experience significant stress and strain. Rest is critical for muscle growth during recovery. While many might tout hot therapy as a benefit for post-training recovery, ... Continue Reading
Good News: Training to Failure Is Overrated, According to Bodybuilding PhDs
The debate over training to failure to build muscle and strength is basically a Looney Toons skit at this point — wabbit season, duck season. But new research and fresh perspectives may finally tip the ... Continue Reading
Cardio Scientist Says You Should Prioritize Intensity Over Volume — Here’s Why (& How)
Intensity and volume are continuously intertwined in training programs. The former refers to how hard you can push yourself while training, while the latter refers to how many sets, reps, and time you ... Continue Reading
Excessive Protein Consumption, Explained
Protein is an essential macronutrient for muscle growth. (1) It helps repair and create new cells to build muscle. But how much protein is necessary to optimize muscle ... Continue Reading
10 Minutes Gets You a Year: New Study on Exercise & Life Expectancy
At this point, we all know it — exercise is good for you. When it comes to life expectancy, small amounts of physical activity can make all the difference in the world, and if a new study’s findings are to ... Continue Reading
Bodybuilding Posing Can Burn as Many Calories as Jogging — Get the Details
You’ve been doing it for years, probably — starting around age 10 or so, bodybuilding posing wormed its way into your brain when you noticed you could flex your biceps in the bathroom mirror. A ... Continue Reading
10 Hacks To Build More Muscle in Less Time
The time commitment typically associated with hypertrophy-focused training can deter many would-be gym-goers. This perception of needing to spend countless hours in the gym prevents them from starting ... Continue Reading
Experts Were WRONG About Maximizing Muscle Growth (Sort Of)
Everybody hates Jeff Nippard. At least, that’s the premise of the bodybuilder and content creator’s latest social media outing. Recent scientific research conducted by leading sport science experts ... Continue Reading
More Than Muscle: Research Backs Creatine for Brain Health
Creatine, long hailed as the gold standard of muscle supplements, is gaining popularity for brain health and performance. Research suggests it could benefit those with depression and brain-related ... Continue Reading
Best and Worst States for Building a Healthy Lifestyle
From childhood through adulting, we often hear phrases like “make healthy choices.” It’s useful advice when you have or can create the healthiest choices for you. And yet, the unfortunate reality is that ... Continue Reading
How LITTLE Protein Can You Eat and Still Build Muscle?
Bodybuilding is all about maximalism: How many sets do I need to do to maximize muscle hypertrophy? How do I pick the exercises that optimize my growth potential? Blah, blah blah. If you’re into ... Continue Reading
Does Ibuprofen Prevent Muscle Growth? What You Should Know
I have two and a half bottles of ibuprofen in my medicine cabinet right now. I’m not proud of it, but ibuprofen is, from time to time, a go-to supplement of mine for managing the frustrating side effects ... Continue Reading
Study: Here’s How Many Calories You Should Eat to Build Muscle in Bulking Season
It’s bulking season, baby. With summer — and temperatures — winding down, you might be transitioning from a cut to a bulk. A renewed focus on building muscle and increasing strength requires extra ... Continue Reading
Does Gaining Muscle Boost Metabolism? Exercise Scientist Weighs In
Does more muscle mass rev one's metabolism? On Sept. 13, 2024, exercise scientist Dr. Milo Wolf delved into the science of this issue, clarifying misconceptions and shedding light on the relationship ... Continue Reading
Do Different Colored Alcohols Impact Fitness and Health Differently?
Giving up alcohol might not be a realistic goal for everyone, and understanding its impact on your fitness goals can be challenging. There are many misconceptions about how different types of alcohol ... Continue Reading
Study Answers: Is Walking Enough to Prevent Obesity & Other Diseases?
How much is enough when it comes to physical activity and preventing or reducing the likelihood of developing chronic health conditions like obesity or hypertension? Let's take a look at the different ... Continue Reading
More Cardio Isn’t a Fool-Proof Way to Lose Fat, Say Researchers
Cranking up the cardio is commonly the first thing that comes to mind for those trying to shed weight. While more physical activity seems logical for weight loss, is it the most effective way? On Aug. ... Continue Reading
Full-Body vs. Split Workouts for Fat Loss: This Study Declares a Winner
When it comes to fat loss, real change is made in the kitchen, not the weight room. You still need to hit the weights, though, and there's a bit of a debate raging about what kind of workout works ... Continue Reading