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OKKULO, the team behind new methods of improving athlete performance via exposure to specialized lighting conditions, has demonstrated a 72% improvement in anticipation times, and an 18.8% reduction in sensory reaction times in soccer players. But what is light-based training, and what does it...

Effort vs. Volume vs. Load: Part 2 What's the best way to build muscle? Effort, load, or volume-based training? Here's what you need to know. Note: I examined effort-based hypertrophy training 653 in Part 1 of this series. In the next installment, we’ll look at load-based training. But first...

Effort vs. Volume vs. Load: Part 1 What's the best way to train for size gains? Effort, load, or volume-based training? Here's what you need to know. What works better for hypertrophy? High-volume training or low-volume/high-effort (intensity) training? What about “powerbuilding?” In short...

Effort vs. Volume vs. Load: What's the best way to build muscle? Effort, load, or volume-based training? Here's what you need to know. Note: I examined effort-based hypertrophy training 610 in Part 1 of this series. In the next installment, we’ll look at load-based training. But first, let’s dig...

It’s no secret that plant-based foods contain a number of heart-healthy benefits like vitamins and antioxidants, but while animal products are often thought to clog us up with high cholesterol, a new study has shown that simply switching up your burger to a veggie option may be a waste of time...

It’s time for a new year, which means it’s time for a new batch of health-focused resolutions. Wait, though: Before you protest that resolutions never work out, you should know that they sometimes do. And according to one academic study, the secret to getting more mileage out of your resolutions...

Written by Michael Matthews EVIDENCE BASED BUILDING MUSCLE FacebookPinterestTwitterEmail Behold! Not one, not two, but a camel-load of only the finest, evidence-based training tips this side of Damascus. Don’t do behind-the-neck pulldowns. They’re more likely to irritate your shoulders, and...

Walk through any dairy aisle in 2023 and you’ll be overwhelmed by the boundless choices of milk. Sure, you’ve got your standard dairy options: skim, 1%, 2% and whole milk. But in recent years, plant-based options have become omnipresent, to the point where you can now find cartons of milk made...

How hard should you train? It is a question that is debated a lot in fitness circles. On the one hand, you have an old-school bodybuilding approach of training instinctively or simply pushing everything to failure. Workouts like this leave little need for quantifying how challenging a set...

by Kelsey Butler When it comes to protein, we tend to think of animal products like meat, dairy, and eggs as the best of the best, but a recent study suggests that plant-based protein sources deserve more credit than they usually get. Published in the Journal of the International Society of...

by Emily Abbate, C.P.T. With stars like Venus Williams and Jason Mraz singing its praises and research consistently confirming its health benefits, plant-based eating is definitely in the spotlight right now. One recent Massachusetts General Hospital study even associated high-plant-protein...

by Perri O. Blumberg Though some people used to think protein powders were just for bodybuilders, these convenient supplements can be helpful for anyone who wants to up their protein intake—including vegans, pregnant women, and anyone who exercises a lot. While no replacement for whole-food...

by Isadora Baum Plant-based milks are a great option for anyone choosing to avoid dairy milk. When it comes to nutrition, though, some are better than others. Keep this handy guide on-hand when considering which milk alternative to use in your cereal, smoothies, and morning coffee. 1. Soy Milk...

As a gymnast and high school cheerleader, Grace Albin fell in love with choreography and working out in a group setting. These days, she is able to share that passion with her fitness clients and more than 330,000 Instagram followers. Albin shows that in order to blast your whole body, you can...

by Jenn Sinrich Whether it’s to go entirely meat-free or transition to eating mostly plants, more and more Americans are sidelining a meat-heavy diet. In fact, a recent survey by YouGov found that some 32 percent of Americans are planning to consume more vegan foods in 2022. There are all sorts...

by Gabrielle Kassel, CF-L1 There are many reasons to prioritize plants in your diet. To name a few: Evidence suggests that plant-based diets may promote immune health, reduce inflammation, support digestive health, and reduce your risk of diseases like diabetes. And, contrary to rumors, you can...

Protein quality is typically defined as a protein’s capacity to supply all essential amino acids (EAAs) to an individual. There is a total of 9 EAAs which cannot be produced by the body and can only be obtained through eating whole food sources or supplementation. As a whole, research has shown...

What Exactly Is A Plant-Based Diet? Depending on who you ask you might get a different answer. To some, a plant-based diet means you are only eating vegetarian or vegan foods; however, a plant-based diet is actually different from a vegan or vegetarian diet. Instead, most of your meals will...

“Marvelous” Melvin Anthony was one of the most popular bodybuilders in the 2000’s because of his ability to entertain the crowds with his posing routines. He had an impressive physique as well – one that earned him three pro victories and seven trips to the Mr. Olympia stage. He made his last...

By Adam Bisek Now that Arnold joined in on the vegan hysteria, bringing the Netflix plant-based documentary tally up another notch, I think we can safely say we have our next dietary fad in full swing. I don’t want to spend two-thousand words qualifying myself and my statements so I will do so...