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Here's a finding that should change how you plan your next training cycle: a 2017 meta-analysis of 18 studies in Sports Medicine found that periodized resistance training produced larger 1RM strength ...
Here's an idea that should change how you plan your training: behavior you repeat almost daily in the same setting runs on autopilot. In a pair of diary studies by Wood and colleagues, people doing ha...
If you've spent any time in a gym locker room, you've probably heard someone insist that you "have to eat every 2-3 hours to keep your metabolism stoked" or you'll lose muscle overnight. Here's the su...
Training to failure means doing reps until you can't complete another one with good form. It's one of the most argued-about variables in lifting, and the evidence has moved a lot since most of the pag...
Most lifters check their phone constantly, and a lot of those glances happen mid-workout, between sets, or right before bed. If you are training hard but still feel mentally foggy, chronically under-r...
You want to know how to get 20 grams of protein before a workout without a heavy stomach, a blender full of powder, or a 30 minute cooking session. The short answer: pick one 20 gram serving from the ...
Most lifters treat rest as dead time: scroll the phone, start the next set when you feel like it. But how long you rest between sets changes how many quality reps you get on the next set, and those re...
You spend years building strength, discipline, and energy, only to watch it evaporate the moment a promotion lands, your inbox fills up, and your calendar becomes a minefield of back-to-back meetings....
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...