chew slowly ebtofficial
3 Things To Keep In Mind When Dieting
The goal of the “cutting” phase is to use a caloric deficit (eating less than you burn) to shed the fat you have put on as you built muscle (using…
protein ebt ebtofficial
Will You Waste Protein If You Eat More Than 30 Grams Per Meal?
Time to destroy the myth that we absorb a maximum of 30 g protein per meal! This myth comes from the fact that muscle protein synthesis (MPS) stops increasing if more…
Wide Or Narrow Stance Squats?
Conventional bro science says that narrow stance squats result in higher activation of the quadriceps (knee dominance), while a wider stance is primarily a posterior chain movement (hip dominance). However,…
squats ebtofficial
Is Squatting Enough To Train Your Abs?
Many bodybuilders believe that squats and deadlifts are the only exercises you need in order to train your abdominal muscles adequately. However, EMG studies have shown that muscle activity in…
Why You Need Carbs!
Carbs are often given a bad reputation and blamed for causing fat gain, when in reality they have an important role in our bodies. Our brains use carbs for energy…
Energy drink Omar Kaakati ebtofficial
Does Alcohol Affect Your Gains?
Alcohol consumption before exercise was once thought to be ergogenic (increasing performance), but the literature today points towards that low-moderate doses of alcohol consumption before exercise has negative effects on…
Will Your Spotter Help You Make Better Gains?
Try to find a training partner if you don’t already have one. If that fails, don’t hesitate to ask your fellow gym-goers for a spot on your hard sets. Benching…
How Many Sets To Do To Build Muscle?
This review aimed to determine how many sets should be performed on an upper body muscle group per training session to optimize hypertrophy and concluded < 3 is similar to…
high intensity interval training
Should You Train to Failure for Muscle Growth?
This is the first study to comprehensively examine the recovery time course of training to failure versus not, with matched volume. Muscle damage Metabolic markers of fatigue, an indirect marker…
How To Balance Cardio And Lifting
If you want or need to add cardio to your strength training, it’s best to perform them on separate days, if your schedule allows. In this study, strength gains were…