How cluster sets, rest-pause, and drop-sets affect strength, hypertrophy, and power (research review)
Many claim that cluster sets, rest-pause, and drop-sets are good for developing strength, hypertrophy, and power. But what does the literature have to say?
Can we gain in a deficit? How much should you eat to reach your goals? This article applies to you whether you’re a beginner or advanced lifter.
What is the ideal frequency, rest period, exercise order, range of motion? Should we train to failure? Do we need to include isolation exercise into our program? We’ve analyzed 150+ studies to find out!
The Science of Detraining: How long you can take a break from the gym before you lose muscle mass, strength, and endurance
In this article I answer not only how long it takes us to detrain, but which maintenance strategies we can use to prevent it in the first place. I also look at retraining and muscle memory.
Do you think overtraining exists? How would you become overtrained? Does it happen slowly or quickly? Are you at risk of OT? Read the article, listen to the podcast, and watch the video to find out!
I think most of us have seen what can happen to the human body as it ages. Check this article out to find out how aging affects muscle mass and health. The article contains research-based recommendations from 60+ studies and reviews
Wilson et al. just published a new keto study with incredible results. It has come under fire from experts due to its claims. I analyze the study in-depth.
This article is a general introduction to the limitations of fitness and nutrition research.
I discuss what we can and can’t glean from research and how we can apply it to our real lives.
Lauded as the source of all gains, mTOR has a big rep to live up to. In this article, we’re going to answer the following questions:
– What are the functions of mTOR?
– Can mTOR activation lead to hypertrophy?
– Are there situations where mTOR activation does not lead to gains?
Anabolic hormones are often said to predict gains because they are pumped into the bloodstream during, and after exercise. Read the article to find out whether it’s a good idea to try to min-max your hormonal responses.
Does muscle protein synthesis predict muscular gains?
Topics covered: Weight loss and gain, keto vs. regular diets, carbohydrates, performance, muscle glycogen changes, diabetes, cancer, epilepsy, etc.
These bodybuilding studies cover topics such as health, training, nutrition, contest prep, supplements, drug use, psychology, eating disorders, hormones, and more.
Topics: artificial sweeteners, appetite, CICO, diet adherence, exercise, fasting, genetics, hormones, macronutrients, body weight maintenance, sleep, psychology, and more.
Find the protein study you need in this huge collection of studies, reviews, and meta-analyses!
The studies cover health, athletic performance, strength, muscle mass, testosterone, cognitive function, dosages, and more. Topics covered: Arginine, Beta-alanine, Coenzyme Q10, Caffeine, Creatine, Citrulline Malate, Vitamin D, Ergogenic aids, Fish oil, Vitamin K1 and K2, bioavailability, Nutraceuticals, Nitric Oxide, and Pre-workouts.
This article contains 31 videos, 39 studies, and other articles about your anatomy, biomechanics, individualization, physics, and exercise technique. The resources within can help you customize your squat, bench, and deadlift to fit your needs