Breaking exercises into sets provides muscle recovery time, so how many sets are optimal for muscle growth? Is less volume more beneficial for specific muscle groups? A recent study on chest ... Continue Reading
Build Muscle, Lose Fat — Intermittent Fasting, Resistance Training, or Both?
Intermittent fasting (IF) has gained popularity as an effective method for weight loss and improving overall health markers. (1) However, bodybuilders and athletes, who are focused on preserving lean ... Continue Reading
Train Past Failure for the Thickest Calves
Is pushing beyond training limits the key to faster muscle gains? Are partial reps better than a full range of motion? In April 2025, the House of Hypertrophy (HoH) shared an analysis of studies comparing ... Continue Reading
Is the Overhead Press Worth It for Hypertrophy?
Overhead presses are widely regarded as the king of shoulder exercises, but have they been dethroned by science? Are lateral raises and chest training better for complete deltoid development? In April ... Continue Reading
7 Fitness Myths That Could Be Sabotaging Your Goals
Setting SMART fitness goals — specific, measurable, achievable, relevant, and time-bound — can sharpen focus, establish consistent workout routines, simplify progress tracking, and help hold ... Continue Reading
New Research on Creatine: Is It Effective for Untrained Individuals?
The human body naturally produces creatine in the liver, kidneys, and pancreas, supplying energy to muscle cells, especially during brief periods ... Continue Reading
The Scientifically Correct Number of Sets Per Workout
Workout volume is a key factor in muscle growth. The number of sets and reps for each muscle group directly impacts results. Too much volume can lead ... Continue Reading
Can We Determine the Limit of What a Human Can Lift?
Human strength continues to defy expectations, pushing past the limits once thought unbreakable. 2017 World’s Strongest Man (WSM) Eddie Hall stunned the world by deadlifting 500 ... Continue Reading
Beef Actually Isn’t Bad for Your Heart?!
Beef is a rich and high-quality source of protein, but its impact on cardiovascular health has long been a topic of concern. Due to its high saturated fat content, many believe consuming beef elevates the ... Continue Reading
Which Is Worse: Butter or Seed Oils?
Which is the healthier choice regarding cardiovascular disease, mortality, and cancer risk: butter or seed oils? Recent discussions raised concerns about seed oils, with animal studies suggesting they ... Continue Reading
What Happens If You Eat Too Much Protein?
Protein is the key to muscle gain, but what happens if you consume too much? Will you gain extra muscle or excess fat? In a March 2025 podcast, nutrition expert Thomas DeLauer and nutritional ... Continue Reading
Be Aware of These 5 Protein Myths
Protein, a vital macronutrient composed of amino acids, plays a crucial role in muscle building, repair, maintenance, and growth. However, numerous myths persist about the ... Continue Reading
Can Creatine Reduce Depression?
Creatine, a natural energy source stored in muscle cells, is key to powering high-intensity exercises and heavy lifting. (1) Research indicates that combining creatine supplementation with resistance ... Continue Reading
Does Ozempic Negatively Affect Muscle Mass?
GLP-1 weight loss drugs like Ozempic and Wegovy are making headlines, but are they stripping away muscle and fat? That question was recently posed to Dr. Layne Norton, PhD in Nutritional ... Continue Reading
How Diet Breaks Impact Metabolism
If you’ve hit a weight loss plateau or are experiencing adverse effects of a strict low-calorie diet, it might be time to consider a diet break. As the name suggests, a diet break involves taking a break ... Continue Reading
The Science of Calf Growth — Are They Different From Other Muscles?
Strong calf muscles help maintain balance, enhance running performance, support explosive jumping, and promote upright posture. Developing the calves prevents lopsided, upper-body-heavy aesthetics with ... Continue Reading
Polyunsaturated vs. Saturated Fat — Are Seed Oils Toxic?
Seed oils, mainly polyunsaturated fats, are popular for cooking due to their versatility, high smoke point, and affordability. These oils, derived from soybeans, sunflowers, and canola seeds, have become ... Continue Reading
Training Fasted vs. Fed — Which Makes You Stronger?
Fasting is common during religious observances like Ramadan and Lent. Intermittent fasting is a relatively common diet technique to lower calorie intake and is often effective, but are there performance ... Continue Reading
Foods That Suppress Appetite by Targeting the Brain’s Hunger Receptors
Appetite suppression is one way to achieve weight loss efforts. (1) Weight-loss programs often prioritize protein when tracking macronutrients since it boosts satiety, helping curb appetite and ... Continue Reading
What Is Bigorexia?
Bigorexia, a slang term for muscle dysmorphia, is a mental health condition characterized by an obsessive focus on muscle size. Common among male bodybuilders, individuals with ... Continue Reading
Is Training to Failure Overrated?
“Do as many reps as you can” is a common exercise cue and one you may have heard many times. A general assumption is more effort equals better results. But do you need to empty your tank on every set for ... Continue Reading
Fat Burn Isn’t Fat Loss. Here’s Why
Is fat loss different from fat burn? Dr. Layne Norton explains that fat burn is often misunderstood and mistakenly equated with losing body fat. While fat burn plays a role in fat loss, it’s not the ... Continue Reading
Gene-Environment Interaction Explained
Gene-environment interaction (GxE) refers to the dynamic relationship between an individual's genetic makeup and physical and social environment. This interaction factors into what determines how a ... Continue Reading
Is Eating Before Bed Actually Bad?
Some argue that late-night eating is a recipe for poor sleep and fat gain. Others swear skipping bedtime nutrition limits muscle gain. Who’s right? While research suggests eating close to bedtime isn't ... Continue Reading