The keto diet minimizes carbohydrate intake to prioritize more fat in an attempt to prompt the body to burn fat for energy, support weight loss, control appetite, and help treat health conditions. ... Continue Reading
Do Artificial Sweeteners Impact Diet Quality?
Can artificially sweetened drinks be helpful weight loss tools, or are they secretly sabotaging health and fitness goals? Dr. Layne Norton dissected recent research favoring “diet” products and explained ... Continue Reading
The Impact of Diet and Training on Your Bones
A balanced diet and resistance training are essential for maintaining overall health. They provide nutrients needed for bodily functions while enhancing strength for everyday activities. One benefit is ... Continue Reading
4 Studies to Determine the Best Biceps Exercise
Incline curls and preacher curls are two of the most popular biceps exercises for good reason. They stretch and load the elbow flexors — biceps, brachialis, and forearms — crucial for hypertrophy. Which is ... Continue Reading
What Should You Drink to Stay Legit Hydrated
Hydration is vital to health and physical performance. While it seems common sense that drinking water is the most efficient way to stay hydrated, is that true? Are there more hydrating beverages than ... Continue Reading
Fructose: Friend or Foe?
Fructose is a naturally occurring simple sugar found in many fruits and plant-based sources like sugarcane, vegetables, sugar beets, and honey. Known for its intense ... Continue Reading
Creatine Monohydrate vs. Hydrochloride — What’s the Difference?
Creatine is the most effective natural muscle and strength-building supplement currently offered. While many versions of creatine exist, monohydrate (CrM) is the most studied and proven form. However, ... Continue Reading
Develop These 5 Habits for a Leaner Physique
Unless you’re naturally ripped — burning fat while minimizing muscle loss — getting and staying lean is a feat only one in 10 people achieve, says Built by Science Founder Jeremy Ethier. After ... Continue Reading
Do You Actually Need Carbs Before Training?
Many athletes fuel up before a workout to boost energy and enhance performance. Experts often advocate for carb-rich meals, citing their ability to provide energy ... Continue Reading
Does Resistance Training Improve Academic Performance?
The benefits of physical activity for the body and mind are irrefutable. Research shows more exercise is better, but any amount is beneficial. (1) Champion powerlifter and scientist Dr. Layne Norton ... Continue Reading
Is Ego Lifting Actually Bad?
Many training experts recommend that their clients use a full range of motion (ROM) when they train. However, any gym-goer can walk into a gym and likely find multiple lifters using shorter ROMs, ... Continue Reading
Are Cheat Reps Actually Cheating?
While strict lifting techniques have always been recommended, many swear “cheat” techniques, which somehow break strict form, can offer muscle growth advantages. In 2024, a study measured muscle growth ... Continue Reading
What’s Science Say About Intermittent Fasting For Women’s Hormones?
Intermittent fasting is a prolonged period without eating, often praised for its potential health benefits, including improved insulin regulation, weight management, enhanced cognitive function, ... Continue Reading
Does Drinking Alcohol Have Any Health Benefits?
Wines, beers, and liquor are staples in many social traditions, but excessive alcohol consumption can have serious adverse effects on health. (1) Despite these risks, some argue ... Continue Reading
Red Meat: Friend or Foe For Your Gut?
Red meat — such as pork, beef, goat, veal, mutton, and lamb — is a rich source of protein and vital nutrients that aid muscle growth and hormone production. Yet, its impact ... Continue Reading
Learn The Latest Research On Lateral Raises
House of Hypertrophy (HoH) recently examined the first study to compare muscle growth from cable versus dumbbell lateral raises. These variations isolate the medial head of the deltoids, pivotal to ... Continue Reading
Latest Meta-Analysis on Training Frequency for Hypertrophy
A recent article published by Dr. Layne Norton’s powerlifting coach, Zach Robinson, and colleagues analyzed training volume and frequency for hypertrophy and strength. Unlike traditional models that ... Continue Reading
Don’t Forget The 12 Most Valuable Fat Loss & Muscle-Building Tips
In late Dec. 2024, nutrition coach Thomas DeLauer rehashed his most eye-opening discussions on health and performance to take into 2025. He spoke to fitness, strength, training, and nutrition ... Continue Reading
Why Isn’t Fasting Anabolic?
Abstaining from food or drink for health, religious, or medical purposes (a.k.a. fasting) has gained popularity as an effective weight loss and disease prevention method. (1) But what about its impact on ... Continue Reading
Recapping 2024’s Most Notable Muscle-Building Studies
2024 brought groundbreaking exercise science that challenges previous notions of building strength and muscle growth. House of Hypertrophy delved into 2024’s key research findings on training to failure, ... Continue Reading
Men Can Gain More Muscle Mass Than Women But Lean Mass Is What Matters
Does gender affect muscle mass outcomes, provided training volume and regime are consistent? The answer is yes, but not without caveats. An April 2024 meta-analysis in Research Gate suggests that men ... Continue Reading
Should You Fear or Befriend Seed Oils?
Seed oils like sunflower, linseed, grapeseed, and canola are vegetable oils extracted from plant seeds. They’re widely used for cooking and various other purposes. However, some argue that seed oils may ... Continue Reading
Soluble Vs. Insoluble: The Fiber Debate
The benefits of fiber are no secret. Plenty of research supports the positive effects fiber provides people, including overall metabolic health, insulin sensitivity, cardiovascular disease, colonic health, ... Continue Reading
The Rationale for More Reps Per Set for Muscle Growth
A common question in training is whether low, medium, or high reps are best for maximizing hypertrophy. A survey of 127 competitive bodybuilders revealed that most trained within the seven- to 12-rep ... Continue Reading