research

One variable of research that’s always important to consider is the training status of the subjects used. Untrained subjects will make gains of all kinds with pretty much any type of exercise – this is because exercise in general is a new stimulus to them! However, trained subjects follow the...

Protein blends are becoming a popular choice for protein supplements, and for good reason. This study found that blending whey and casein proteins led to better gains throughout a 10-week training protocol compared to just whey protein alone. This could be due to the combination of the large...

There will be days where you can’t even spend a full hour in the gym. Responsibilities pull for your attention, important events fill up your calendar, and annoying meetings seemed to be scheduled at the most inconvenient hours. Here’s are 3 scientific ways to condense your workouts while still...

Does lifting faster increase strength gains? _ You often hear the advice of “lifting slowly” and “focus on the squeeze in the muscle”. _ Turns out this might very well cut your 1RM strength gains in half. _ Performing squats with maximal speed in the upward (concentric) phase vs half the...

It is important to remember that a study finding almost always is an AVERAGE result of a group. This means that a certain individual on a workout or diet might have effects ABOVE or BELOW average. . People will use this as an excuse to why they don't trust science, claiming that they are...

ZMA has often been purported as a testosterone booster, and while that claim hasn’t always been proven, ZMA has several other benefits that may boost recovery and immune function for athletes and bodybuilders. Pick a formulation that has at least 30mg zinc, 500mg magnesium, and 10mg vitamin B6...

Many trainers and coaches preach the importance of the lowering portion during lifting as they believe it to be more important for growth. The reality is that many of the studies that show this to be the case used greater loads during eccentric-only training compared to concentric-only training...

This study found that using dumbbells during the overhead press was more effective than a barbell for increasing shoulder muscle activation. This effect was seen in all three heads of the deltoid and was further increased by performing overhead press while standing. Dumbbells appear to be a...

Should You Lift Weights Before Doing Cardio? Or Do Cardio Before Weights? You’re a busy man. So when you work out, you aim to get in both strength training and cardio exercise in a single session. But should you do weights or cardio first? To help me answer that question, I talked to my...

Vitamin B12 is one of our essential vitamins. It’s vital for DNA-synthesis, red blood cell formation and neurological function. B12 can mainly be found in animal products, including fish, eggs, milk products, meat and chicken. People at risk for developing B12 deficiency are not just...

Is your squat progress stuck? Studies show that using a weightlifting belt can increase power production in the squat which may allow you to lift more weight. This study also found that using a lifting belt does not lower core muscle activation like many people think. Take a big belly breath and...

Matt Weik We all understand that coffee is the most consumed morning beverage by Americans. Most people can’t function before having their morning cup. However, most claim it’s the caffeine they need to get going whereas a new k-cup on the market is making you think about things from a...

This study compared one group consuming a diet using MCT oil with another group consuming a diet using LCT oil. The diets had the same caloric content and were designed to maintain bodyweight. The MCT group lost more weight and significantly more weight from fat than the LCT group! This is...

Nonlinear periodization is a method in which you constantly vary your training volume. This means you’ll have high, low, and moderate volume days in your weekly workouts. This method has been shown to be more effective at increasing gains in size and strength than linear periodization! - ◾️The...

A simple way to periodize your training is by constantly varying your movements for a specific muscle group. Squats are great for building your legs, but they’re not the end-all, be-all. Add variations to your training to maximize gains and to keep training interesting! - ◾️The Study: Fonseca...

DOMS (Delayed Onset Muscle Soreness) is a phenomenon experienced when you perform an exercise you are not used to. We have previously mentioned that it is okay to train with DOMS, albeit that your performance will be reduced up to 24 hours after exercise. . What we want to highlight here is that...

<article> Growth Hormone May Boost Production Of Disease-Fighting Cells In Elderly CHAMPAIGN, Ill. — Growth-hormone therapy in elderly patients increases lean body mass and reduces body fat, helping them maintain fitness. Now, scientists say, the therapy also may dramatically boost the...

It is important to remember that a study finding almost always is an AVERAGE result of a group. This means that a certain individual on a workout or diet might have effects ABOVE or BELOW average. . People will use this as an excuse to why they don't trust science, claiming that they are...

Not feeling motivated anymore? Then use variety or set new goals. There are endless possibilities when it comes to variety, but many people won't utilize their options because they get stuck in their ways. When you start to plateau or feel unmotivated by a lifting program, use the internet to...

For a long time, people have been talking about “muscle memory” and that your muscles have the ability to remember stimulus. For instance, if someone was sick or injured and had to stay out of the gym for any long period of time, when they went back in, they would be able to more quickly gain...