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 which is why your liver is dedicated to
April 2, 2018
Category: Fitness
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 cardiovascular endurance. The evidence for how alcohol affects
April 2, 2018
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 ≥ 3 sets. Despite the conclusions of this
April 2, 2018
Should You Diet Continuosuly Or Have Diet Breaks?
Two groups of obese men either followed a 33% energy deficit diet (67% of maintenance energy) continuously for 16 weeks, or took a two-week diet break at maintenance intermittently after every two weeks of dieting (INT) for a
April 2, 2018
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 trained men doing eight sets of bench press
March 25, 2018
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 body mass, upper body strength, or upper body
March 25, 2018
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 the motor pattern. Paradoxically, the opposite tends to
March 25, 2018
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 one reason why post-workout carbohydrates are important.
March 25, 2018
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 not and that the dosage in the present
March 10, 2018
Is Omega-3 A Waste of Your Money?
Not all fats are unhealthy. Omega-3 fatty acids are one of the “good” types of fat. Western diets are rich in Omega-6 fatty acids, but low in omega-3. Adding Omega-3 will help balance the ratio between Omega-6 and
February 14, 2018