How Many Days Should You Rest After A Tough Work Out?
Following high-volume training to failure, maximal strength is decreased for 72 hours, while volume capability is decreased for at least 96 hours. This is based on a study on 26…
TESTOSTERONE EBTOFFICIAL EVIDENCE BASED TRAINING
Do Squats & Deadlifts Boost Testosterone?
High-intensity squats and deadlifts both cause significant central, peripheral, and neuromuscular fatigue up to 30 minutes after the exercises; however, there is little difference in the amount of fatigue between…
Should You Work Out Many Times A Day?
In a recent study, performing the entirety of one’s strength training in a single session versus splitting it up into three sessions per training day didn’t affect gains in lean…
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How To Coach Lifting Technique Effectively
Most people would expect that the best way to master a skill is to perform it perfectly, over and over again, with the repetition of perfect technique ingraining and refining…
Working Out Stops You From Overeating
Physical activity does more than just increase total energy expenditure. When activity is low, appetite is dysregulated, resulting in excess food intake and weight gain. Higher levels of activity seem…
How Many Sets Should You Do Per Muscle Group?
How many sets do YOU do per muscle group in a workout and why? Don't listen to the memes! Those last sets of your workout aren't the ones that determine…
When Should You Do Cardio?
Your muscles store energy as a carbohydrate known as glycogen, allowing you to be able to carry out an intense workout as your glycogen stores are depleted. Refilling these glycogen-stores…
Is Sitting Dangerous?
If you think that going to the gym 3 times a week or walking to work and back everyday or enough significantly reduce your risk of mortality, think again. Many…
Protein Brownie Recipe
Indulge in a delicious protein-filled brownie! WHAT YOU NEED 100ml of egg whites 50g of Whey Protein (chocolate) 1 banana 40g of coconut flour 20g of coconut flakes (optional) 30g…
DO PAINKILLERS AFFECT GAINS?
Eight weeks of using a high daily dose (1,200mg) of ibuprofen does seem to inhibit both hypertrophy and strength development. However, previous research has shown that lower doses (400mg) may…