Variation benefits your gains! We have all heard that variation in training gives better results, but how true is really this statement, and what is the best type of variation? This study compared four different 12-week leg-exercise regimes:
Genetics do matter! Genetics play an important role in both how we respond to training as well as how much muscle we can potentially build. For both men and women, completing the exact same training regime (12 weeks
How should you think about the benefits during lifting (concentric) and lowering (eccentric) of the weight during your workout? Resistance training involves two types of movements, concentric and eccentric. Concentric movement is when the muscle shortens while producing
Burn Fat and Build Muscle Simultaneously It is known that weight training adds lean body mass (muscle) and that a high protein intake, in combination with weight training, boosts this increase. On a diet, you will probably lose
Exercise in combination with protein supplementation is a common practice among athletes today. The main goal is to increase muscle mass and strength. Although there are many studies on the subject, there are conflicting results if protein supplementation
Of the many aspect in your workout routine that determine how fast you grow, one important aspect to consider is how often you should train a muscle. Classic splits have a frequency of once a week per muscle,
Having trouble growing your calf muscles? Do you feel like your patience is running out? We’ll give you insight on the topic! Calf Anatomy The calf consists of three muscle groups: the gastrocnemius (the outer portion, the muscle
Strength gains are partially exercise specific After having discussed the 10 000 hour rule myth, it is worth bringing focus to that the more you repeat something, the better you get at it. The same principle applies for
Lifting weights will not make women bulky! On average, 30% of a woman’s bodyweight is composed of muscle, while men have around 40%. Women actually gain a bit more muscle, percentage-wise, initially, but the absolute amount of muscle
Wanna do more pull ups? Contrary to what you might think, soley working on doing many reps of pull-ups is not the optimal way to increase the maximum amount of pull ups you can do. Endurance is actually
