Will Casein Protein Before Bed Help Your Gains?
Or is this another case of majoring in the minors?
Does Tempo Impact Strength and Muscle Gains?
Dissecting an old idea to see how much it matters
Should You Train With Higher or Lower Reps?
What the science says and how to apply it to your training
Vegan Diets Are Fine to Support Muscle & Strength Goals
Some additional barriers may be met, but this diet can still support your gains
What Are The Key Training Variables For Building Muscle?
Breaking down what is and isn’t worth fussing over.
You Should Probably Be Taking Creatine
What the evidence says and what it also can teach us about the supplement industry.
Simple Strategies to Hit Your Daily Protein Targets
Simplifying a needlessly complicated problem in your fitness journey.
How Much Protein Should You Eat Per Day to Maximize Muscle Growth?
ow much is enough and how much is too much? Let’s find out.
How to Get Your First Pull-Up
Simple strategies and considerations to help you up your pull-up game.
How Many Sets Should You Do Per Week to Maximize Muscle Growth?
Plus some practical strategies & considerations to apply to your muscle building workout programs.
Body Recomposition — Can and Should You Aim For It?
We often want it all, but let's look at if and when this goal makes the most sense.
Crunched For Time? Try Using Rest-Pause Sets.
A practical strategy that could yield similar gains in less time.
Simple Strategies For Applying Progressive Overload to Your Programs
A practical guide to managing your load progressions to gain strength and muscle.
Do We Need to Train to Failure?
Study review looking at hypertrophy and strength outcomes from failure vs non failure training in high load and low load groups.
Move the Weight or Squeeze the Muscle? Internal Vs. External Cues For Strength Gains
Meta-analysis review comparing internal and external cues for acute and long-term strength outcomes
Whey Too Much Protein — Maybe the Bros Were Onto Something
Study review breaking down the effects of 2 grams of protein per pound of bodyweight per day, in trained individuals.
Short VS Long Rest Periods For Building Muscle & Strength
Study breakdown looking at outcomes from different rest periods
How Much Protein Should You Eat During Fat Loss?
Study review on high vs low protein intakes during energy restriction combined with resistance training