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?
Gaining Muscle Mass in a Deficit vs. Bulking (Research Review)
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.
Scientific Recommendations for Strength and Hypertrophy Training from 150+ Studies (part 1 of 3)
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.
Using Science to Solve Overtraining: a Practical Guide Based on 190+ Studies
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!
Anabolic Resistance: Why it is Harder to Add Muscle Mass as We Age and How to Fight It
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
How the Ketogenic Diet Affects Hunger (Research Review)
Will the ketogenic diet suppress or increase your hunger? How does it compare to other diets? We have reviewed the scientific literature to find out if you will be hungry on keto.
How Keto Scientists Connect to Keto Companies (a critical investigation)
Learn what happens behind the scenes in ketogenic diet research. This article investigates the most prominent keto scientists and keto companies. We have looked into their conflicts of interest and funding sources.
How Carbs and Protein Affect Ketosis (Keto Research Review)
Do you need to eat less than 50 grams of carbs to be in ketosis? What about protein? We have analyzed the data from ketogenic research.
The Ketogenic Diet’s Impact on Body Fat, Muscle Mass, Strength, and Endurance
How does the Ketogenic Diet compare to other diets for improving your body composition and athletic performance? Read the article to find out.
How Keto Scientists Connect to Keto Companies (a critical investigation)
Learn what happens behind the scenes in ketogenic diet research. This article investigates the most prominent keto scientists and keto companies. We have looked into their conflicts of interest and funding sources.
Why Study Results Don’t Always Apply to You (Research Limitations)
This article is a general introduction to the limitations of fitness and nutrition research. Learn what you can and can’t glean from research and how to apply it to your life.
Does mTOR Cause Hypertrophy?
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?
Is Post-Exercise Hormone Secretion Linked 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.
Anabolic Signalling Mechanisms
Does muscle protein synthesis predict muscular gains?
Overfeeding and Overeating: A Collection of 70+ Studies
Learn about overfeeding and how it affects your body composition, energy expenditure, etc. Find the studies you want in this collection of research.
Energy Expenditure and Energy Balance: Collection of 300+ Studies
Read the science and learn how the body regulates energy expenditure. Topics: energy expenditure and balance, the afterburn effect (EPOC), RMR, NEAT, AT, TEF, & metabolic rates.
A Collection of 200+ Keto and Carbohydrate Studies
Topics covered: Weight loss and gain, keto vs. regular diets, carbohydrates, performance, muscle glycogen changes, diabetes, cancer, epilepsy, etc.
Collection of 70+ Bodybuilding Studies: Nutrition, Health, Contest Prep
These bodybuilding studies cover topics such as health, training, nutrition, contest prep, supplements, drug use, psychology, eating disorders, hormones, and more.
Collection of 450+ Weight Loss Studies: Appetite, Adherence, CICO, Meal Frequency, and More
Topics: artificial sweeteners, appetite, CICO, diet adherence, exercise, fasting, genetics, hormones, macronutrients, body weight maintenance, sleep, psychology, and more.
Collection of 300+ protein studies (hypertrophy, muscle protein synthesis, etc.)
Find the study you need in this huge collection of protein studies, reviews, and meta-analyses! Learn about muscle building, get practical advice, nutrition advice, and more.
Collection of 250+ Studies: Supplements, Vitamins, Bioavailability, Micronutrients
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.
Collection of Biomechanics Resources (Squat, Bench, Deadlift)
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
Critical Analysis of McSwiney et al’s 2017 Keto Study
SCI-FIT presents a critical analysis of a ketogenic diet study. The study was published in 2017, by McSwiney et al.
Critical Analysis of Wilson et al’s. 2017 Keto Study
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.
Science Spotlight: Alex Leaf
Alex Leaf is a science writer working for Examine.com. He writes about nutrition, health, fitness, and more. Get to know Alex through his interview, articles, and podcasts.
Science Spotlight: Brad Dieter
Brad Dieter is a researcher and science writer. He writes about fitness, nutrition, health, genetics, and more. Get to know Brad and his work here.
Science Spotlight: Brandon Roberts
Brandon Roberts is a coach, researcher, science writer, and bodybuilding physique competitor. Learn more about him and his work in this science spotlight.