3 Ways to Build Muscle in Less Time
There will be days where you can’t even spend a full hour in the gym. Responsibilities pull for your attention, important events fill up your calendar, and annoying meetings seemed…
When to Eat for Maximum Muscle Growth
One of the premiere strategies for maximizing muscle growth is timing your nutrients properly. Now to be clear, nutrient timing is just a strategy for maximizing muscle growth. It’s not…
Can Insulin help you build muscle?
"Eat some candy after your workout, you need to keep those insulin levels high bro, that's how you get jacked". No "bro", it isn't. Insulin is a hormone that tells…
How to prevent injury
You've probably heard that training too much can get you injured. You've probably also heard that training too little makes you weaker and more likely to get injured. This is…
How to track progress
A good workout program motivates you to get back to the gym for your next workout. For many people, the making PROGRESS gives a rewarding feeling which makes us want…
Training for muscle mass, all reps are not created equal
Not all reps are created equal! The theory of “effective reps” presented by Dr Carl Juneau suggests that reps closer to failure are better for building muscle. This means that…
Casein protein before bed
My parents used to tell me to drink a lot of milk. I never understood why, til I found out that milk was made up of two types of protein,…
Protein Timing – Does it matter?
This systematic review compared how consistently between-meal protein supplementation resulted in changes to lean mass, body fat, total body mass, and the ratio of lean to fat gains, when compared…
Make sure your training is transferable!
Rest-Pause training to maximize the factors behind muscle growth
While volume is the main driver of muscle growth (hypertrophy), it seems that not all reps are created equal. Reps closer to failure may be more effective att stimulating muscle…
Should you add single-joint training to your routine?
Over eight weeks, a group of women doing only compound movements gained just as much strength as a group of women doing those same compound movements, along with additional single-joint…
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