systematic

Maca is a plant mostly found in South America that has long been associated with sexual health. Due to this association, many bodybuilders hypothesized that it might have an interaction with testosterone. - 💥 Unfortunately, this hypothesis has not panned out in research. Maca has been shown to...

A systematic review, meta-analysis and meta-regression of the effect of protein supplementation on resistance training-induced gains in muscle mass and strength in healthy adults.Morton RW1, Murphy KT1, McKellar SR1, Schoenfeld BJ2, Henselmans M3, Helms E4, Aragon AA5, Devries MC6, Banfield L7...

Many people want to know the exact amount of rest they need between sets. Unfortunately, there is no one-size-fits-all for rest periods. Your rest periods need to fit the goals of your workout. Typically, if you’re training for strength or doing compound movements for hypertrophy, you’ll want to...

Maca Root is a common ingredient in many natural testosterone boosters due to its association with improving sexual health. While maca has been shown to be effective for improving sexual health and/or desire, these improvements are independent of increases in testosterone. Therefore...

Many think that stretching before a workout can help prevent injuries. However, very little data exists to support this opinion. Stretching can, in certain cases, increase injury risk and will more than likely impair performance when done before a workout. Keep your warm-ups to dynamic movements...

Beetroot is a common addition to many pre-workout blends as it has been shown to increase nitric oxide production which can enhance blood flow and pumps. This can also benefit endurance performance, but likely won’t have any immediate effect on strength or size gains. There are several ways to...

Many trainers advocate for using slow and controlled lifting tempos as they believe this will lead to greater growth. However, this review found that lifting tempo has no effect on muscle growth. Furthermore, extremely slow tempos were actually less effective for growth than fast tempos. Let the...

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 review found that training a muscle group more than once per week was optimal for growth. However, for various reasons, no significant difference was found between training a muscle group twice per week or three times per week. Increasing training frequency is an easy way to increase...

Can Insulin help you build muscle? “Eat some candy after your workout, you need to keep those insulin levels high bro, that’s how you get jacked”. No “bro”, it isn’t. Insulin is a hormone that tells your body’s cells to use the sugar in your blood. It is a so called “anabolic”...

This systematic review compared how consistently between-meal protein supplementation resulted in changes to lean mass, body fat, total body mass, and the ratio of lean to fat gains, when compared to with-meal protein supplementation. Both approaches produced similarly consistent gains in lean...

There are no clear nutritional or health benefits conferred by eating organic food over non-organic food, and they certainly won’t make you leaner. -- But we’re not saying that organic foods are bad or that you shouldn’t buy them. In fact, there may be some benefits to the farming methods used...