You don’t need carbs after a workout to build muscle. While the rapid provision of carbohydrate after exercise is important for some people in certain situations, for most people (which likely includes you), it isn’t. Here’s a closer look at what the science has to say on the subject of post-workout carbs and muscle growth. […]
Why Can’t I Get Back to Sleep?
As I sit here writing to you, it’s 2.43am. I’ve been awake for the last 45 minutes. All the “sleep hygiene” boxes have been ticked. The room is dark and quiet. There are no electronic gadgets in there. I have nothing on my mind that I’m trying to remember to remember. But, for reasons that […]
Higher Reps for Mass: Why High Reps Build Muscle
If you want to build muscle mass, should you be training with heavy weights and low reps? Or will lighter sets and higher reps do a better job? To answer that question, a team of US researchers set up a very simple experiment [1]. They took a group of guys who’d been lifting weights for […]
Citrulline Malate Pre-Workout: Does It Work?
You’ve heard many great and wonderful things about citrulline malate as a pre-workout. How it’s going to improve your performance in the gym, deliver sleeve-bursting pumps and help you recover faster from your workouts. Does citrulline malate work? Or is it just another in a long line of supplements to promise more than it delivers? […]
Why You Don’t Need Six Small Meals A Day
Are you going to lose fat faster by eating 4, 5 or even 6 small meals a day? Or will you do just as well with 2-3 larger ones? The latest research on meal frequency and body composition, which set out to answer that very question, has just been published [1]. This wasn’t actually a […]
What to Do When Fat Loss Slows
“I read your post about building muscle in a calorie deficit, but I’m still a bit confused,” wrote one Muscle Evo reader. “I have a belly that I want to lose which I surely can’t do just by focusing on building muscle. But from what I can tell, if I restrict my calories it will […]
Building Muscle After 40: What the Science Says
If you want to know how to build muscle after 40, but you’re not sure what (if anything) you should be doing differently, this page will show you how. Read a few mainstream articles on the subject of building muscle after 40, and you’d be forgiven for thinking that hitting 40 means immediately trading in […]
Cardio Workouts for Fat Loss: What the Science Says
“Practically speaking, exercise alone doesn’t reduce weight dependably,” wrote Donald G. Cooley in The New Way To Eat to Get Slim. “Suppose you are of average weight and you take a brisk two-mile hike on level ground. You figure pridefully that you have burned up a few ounces of fat. The sad truth is that […]
We Can Rebuild You. We Have The Technology
“Gentlemen, we can rebuild him. We have the technology. We have the capability to make the world’s first bionic man. Better than he was before. Better… stronger… faster.” And so began the opening credits to one of my favorite TV shows from the 1970’s – The Six Million Dollar Man. Yesterday, it was announced that […]
Is Reheated Pasta Really Less Fattening?
The latest nutrition story I came across this week centers on the idea that cooling and then reheating pasta makes it “less fattening” and “better for you” than pasta that’s only been cooked once. The story comes from an experiment on the BBC TV show Trust Me, I’m a Doctor. Here’s a snippet from the […]