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Some people like to say that protein supplements are inferior to whole-food protein sources. But what does science say? Check this out. What We Know About Higher-Protein Diets Based on a bevy of studies we've covered previously on T Nation, here's what we know: A fat-loss diet that's higher in...

A new study is turning conventional wisdom on its head. Check it out. I used to work for the company that first popularized creatine. This was in the mid-1990’s when humans lived in mud huts and watched movies on their primitive “video cassette recorders.” We sold teeny-tiny 150-gram bottles of...

Curcumin Limits Fat Regain It's tough to get ripped and even tougher to prevent post-diet fat gain. But one natural substance makes it easier to keep your abs. Ending a strict diet is good. You're ripped and you look great, and now it'll be easier to put on muscle. But finishing up a cutting...

Turmeric Curcumin: Effects on Performance & Health Curcumin's benefits for human performance and health are staggering. Here's a snapshot of the many conditions this supplement can help. Curcumin Benefits: the Most Effective Supplement Ever? Curcumin may very well be the most effective...

Static stretching makes you weak, slow, and doesn't improve flexibility. Or does it? Here’s a different opinion. A recent trend among fitness professionals is to recommend moving away from static stretching, especially before a workout or athletic performance. The reasons for abandoning...

The 3/7 Method for Muscle Growth and Strength A scientifically proven and extremely time-efficient set/rep scheme for increasing muscle growth and strength. Check it out here. I’m a sucker for metabolic stress. If, after a workout, I’m not short of breath, don’t feel sweat trickling down my...

Diet culture, nutritional fads, and trending eats—how is anyone supposed to know what’s good for them? The Fitness Group is training professionals to be educated fitness instructors, personal trainers, and nutritional coaches. The institution offers level 4 nutrition courses, which include...

You may think you're training hard, but are you really selecting the right weight for the rep range you're working in? This study highlights the important differences in weight selection in people who train by themselves versus those who train under the supervision of a coach or personal...

WHAT'S THE BEST NUMBER OF SETS FOR STRENGTH? I watch the way people in the gym lift. In a lot of ways, I'm like a gym version of Jane Goodall or the late Dian Fossey. They watch(ed) primates, I watch primates. They observed primates picking ticks off each other, I observed primates picking tics...

WHAT'S THE BEST NUMBER OF SETS FOR STRENGTH? I watch the way people in the gym lift. In a lot of ways, I'm like a gym version of Jane Goodall or the late Dian Fossey. They watch(ed) primates, I watch primates. They observed primates picking ticks off each other, I observed primates picking tics...

by TC Luoma The 3/7 Method for Muscle Growth and Strength A scientifically proven and extremely time-efficient set/rep scheme for increasing muscle growth and strength. Check it out here. Muscle Growth, Metabolic Stress, and Mechanical Stress I’m a sucker for metabolic stress. If, after a...

Cutting carbs is generally considered to be the fastest and most effective way to drop weight. It is also thought to make you weak, sluggish, and crabby. We can’t help with the mood stuff, but new information shows that slashing your carb intake over a short period won’t cut into your strength...

If you like to train for strength—think big compound movements in the four- to six-rep rage—try capping off your manly sets with a lightweight finisher. Sports scientists at the University of Tsukuba put two sets of male athletes through four weeks of workouts in which the subjects trained with...

Many physique athletes stay away from cardio in fear that it will burn up their precious muscle. A new study, published in the journal PLoS One, followed two groups of trained male subjects. One group switched off between performing continuous cycling (varying between 30 and 60 minutes,) or...

Powerlifters and mass monsters should mix their post-workout whey protein with a hefty dose of fast-acting carbs, but a recent study seems to indicate that if you’re trying to get lean, you should leave the sugar out. Research published in the Journal Of The International Society Of Sports...

Ketogenic diets seem to be the new hot thing … again. A form of ultra low-carb dieting (usually fewer than 20 grams a day, or five percent of total calories), ketogenic diets are difficult to maintain, but one recent study shows when they might best be utilized. Information published in the...

There is more than one way to skin a fat cat. A recent study published in the Journal Of Sports Science And Medicine compared a low-carb weight-loss plan versus a traditional “clean eating” strategy. Over 12 weeks, one group ate only 30 gram of carbs a day for the first four weeks and then added...

Q: When putting together your scheme of exercises for a muscle group on a given day, what are some of the things you consider? A: Interesting question and one that should be asked or thought about more often. One thing I never do is head to the gym without a solid game plan in mind. In fact, I...

A quick flirtation with failure before your main sets can unlock some hidden potential for muscle growth. A brand new study, published in the European Journal of Applied Physiology examined a group of men who performed a set of leg extensions to failure with 20 percent of their one-rep maximum...

The Study The study aimed to pinpoint the perfect calorie surplus for maximizing muscle growth and minimizing fat gain. The researchers split 17 seasoned weightlifters into three groups: Group 1 (maintenance group) ate maintenance calories. Group 2 (small-surplus group) ate in a 5% calorie...