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Here's a number that should get your attention: in a 2015 systematic review and meta-analysis in Sports Medicine, 56% of 2,313 athletes across 23 studies had inadequate vitamin D (serum 25(OH)D below ...
Lengthened partials are reps you cut short on purpose, working only the stretched half of an exercise: the bottom of a curl, the deep part of a leg extension, the low end of a calf raise. The idea spr...
In a small 2010 trial in the Annals of Internal Medicine, ten overweight adults ate a reduced-calorie diet for 14 days, once with 8.5 hours of sleep opportunity and once with 5.5. On the shorter sleep...
Here's a contrast that should stop you mid-scroll: a 2016 meta-analysis in the British Journal of Nutrition found that people burn more fat during aerobic exercise when fasted, yet in a 4-week trial o...
Here's something that should stop you mid-set: skeletal muscle can produce more relative force during eccentric actions (Suchomel et al., 2019) than during concentric ones, so you can handle more load...
Here's a statistic that should stop you mid-scroll: in an analysis of 5,240 members of a Rio de Janeiro fitness center (Sperandei et al., 2016, Journal of Science and Medicine in Sport), 63% of new me...
Here's what surprises most lifters: both milk protein and beef can drive muscle protein synthesis after training, and total daily protein matters far more than the container it comes in. Yet walk into...
Here's something that should change how you think about programming: your strength is not the same every day, even when you follow the same protocol. Yet most people follow a spreadsheet that tells th...
Here's a number that should stop you mid-scroll: the average commercial gym membership costs $600 to $900 a year, and according to a 2023 IHRSA report, the typical member visits fewer than 60 times an...
Here's a number that should stop you mid-scoop of your post-workout shake: up to 30% of the protein you eat may never actually reach your muscles if your gut health is compromised. You could be hittin...
Here's a number that should stop you mid-set: research on resistance training progression suggests that up to 47% of intermediate lifters experience a hypertrophy plateau within their first 18 months ...
The average American spends 27.6 minutes commuting to work one way, according to the U.S. Census Bureau, but almost nobody tracks the hidden second commute eating into their week: the drive, walk, or ...