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 a caloric surplus) throughout the year. Optimizing your
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 than 30 g is consumed and so it
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, this hypothesis might not be as accurate as
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 the rectus abdominis muscle is minimal compared to
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 which is why your liver is dedicated to
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 cardiovascular endurance. The evidence for how alcohol affects
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 to failure with 60% of 1RM loads with
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 ≥ 3 sets. Despite the conclusions of this
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 of muscle damage, and high-, medium-, and low-load
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 similar when doing cardio immediately after strength training
