You’ve read a few posts and articles from people on the One Meal a Day diet (OMAD) who say they’ve lost weight by eating once a day. It all sounds very simple and easy, and you’re thinking about giving it a try. Does eating once a day get results? Can you really pig out every […]
Body Composition by DEXA: Are DEXA Scans Accurate?
Earlier this week, I came across a forum post about a guy who got a DEXA scan for the first time. He’d estimated his own level of body fat, based on the way he looked in the mirror, at around 18-20%. But the DEXA scan told him that his body fat was 28.6%, and he […]
The Great Body Type Myth: Why Somatotypes Don’t Matter
Today, I want to talk to you about somatotypes. You’ve got the ectomorph (thin and tall), the mesomorph (athletic and muscular), and the endomorph (usually characterized as short and fat). There are plenty of training programs out there to hang their hat on the idea that somatotyping can help you “train smarter to maximize your […]
The 3 Foods You Should Never, Ever Eat
Every day, it seems like you come across yet another article informing you of the grave risk posed to your waistline by a food you previously thought was okay. Many of these “fattening food” articles contain completely different foods. Follow them all to the letter, and you’ll be eating nothing but organic mung beans for […]
Push Pull Legs: 4 & 5-Day PPL Split Routine
If you want an effective push pull legs (PPL) split routine you can use to build muscle, this page will show you how it’s done. First thing I want to do is explain briefly what a push pull legs split routine is, and what the benefits are. Then I’ll lay out the routine in full, […]
Does 5×5 Build Muscle? A Review of the Science
Google around for information on the 5×5 workout, and you’ll find plenty of different opinions about whether or not it’s a good way to build muscle. Some say that 5×5 is mainly for strength, and that you need higher reps in the 6-12 range to build size. Others say that if you’re on a 5×5 […]
How Long Does It Take to Get in Shape?
You want to be in better shape than you are right now. And you want to do so as fast as humanly possible, with no wasted time or effort. How long is it going to take… really? How Fast Can You Get in Shape? This is a tough question to answer, as the length of […]
Can You Build Muscle on Keto? What 25 Studies Say
Can you build muscle on a ketogenic diet? Yes. Is it the fastest way? Not for most people. In fact, there’s no compelling evidence to show that keto offers any muscle-building benefits that you don’t get with a higher-carb diet providing adequate amounts of protein and fat. If you’ve got some fat to lose, and […]
Slow Reps for Muscle Growth: Does Super Slow Training Work?
Some say that super slow training is the fastest, most effective way to make your muscles bigger and stronger. In a traditional weight training routine, you normally take 1-2 seconds to lift a weight and a little longer than that to lower it. With super slow training, each rep lasts somewhere between 10 and 20 […]
SARMs: Legit or Snake Oil?
Here’s a question that rolled in the other day: “have you wrote bout Sarms before? i’m just hearing about it now and i’m wondering if it’s legit or snake oil ?” SARMs (short for selective androgen receptor modulators) are a group of experimental drugs designed to limit the loss of muscle associated with various diseases, […]