You’ve heard that taking a protein shake before bed will help you build muscle faster. But you’ve also heard that doing so is a waste of time, and that protein timing is irrelevant. Just hit your macros by the end of the day and you’ll be fine. Will drinking a protein shake before bed give […]
Why Cardio Isn’t Going to Kill Your Gains
Is it a myth that cardio kills your gains? Can you mix cardio and weights without putting the brakes on muscle growth? Here’s everything you need to know. Does Cardio Really Ruin Your Gains? Cardio doesn’t have a negative impact on muscle growth, just as long as you don’t do too much of it. Most […]
Blood Flow Restriction Training: 4 Alternatives That Work Just as Well
If you want to know what the science says about blood flow restriction training and muscle growth – what it is, how it works, and how to get many of the same benefits without faffing around with cuffs, bands or tourniquets, this page will show you how. What Is Blood Flow Restriction Training? With blood […]
Do Some Muscles Grow Faster With Lighter Weights and Higher Reps?
Some say that you should train a muscle based on its predominant fiber type. Muscles that are slow-twitch dominant, for example, should be hit with light weights and high reps. Muscles that contain mainly fast-twitch fibers, on the other hand, respond best to heavy weights and low reps. The first time I came across the […]
The Critical Difference between Overtraining and Being Overtrained
The other day, I got an email from a guy who was worried that he was overtraining. Someone had looked at his training program, told him that he was doing too much exercise, and that chemicals in his body would eat into his gains as a result. It would be great to be able to […]
How to Build Muscle at Home During Lockdown
If you’re currently in lockdown, concerned about losing muscle, with no access to a gym and no equipment at home, this page will show you what to do. Here’s the story. Unless you’ve recently arrived from a parallel universe (in which case I highly suggest going back, as the s**t has well and truly hit […]