muscle

We’ve all experienced the agony. The pain of trying to get out of your car, wobble up the stairs, or move normally after a hard workout. This soreness is called delayed onset muscle soreness (DOMS). If you’ve been exercising long enough, you’ve probably felt it. Some lifters relish this pain as...

Can you build muscle on a ketogenic diet? Yes. Is it the fastest way? Not for most people. In fact, there’s no compelling evidence to show that keto offers any muscle-building benefits that you don’t get with a higher-carb diet providing adequate amounts of protein and fat. If you’ve got some...

Protein. It’s every bodybuilder’s favorite macronutrient and for good reason. Protein is extremely essential, super satiating and amazingly anabolic. Protein is awesome… but you’re consuming too much of it. Like most myths, the belief that you should take in 1g/lb of body weight has become so...

While bodybuilders have a lot of options in the form of anabolic agents and steroids for gaining muscle and enhancing endurance, these products are synthetic derivatives and thus may lead to long-term side effects. As an alternative, researchers have discovered natural products that, with...

As we age, the general belief is that muscle loss and increased fat gain are inevitable. This is false. In this article, you'll learn how to continue building muscle mass as you age. You’ve probably had an older friend or relative tell you that after you hit your late thirties, everything goes...

Mini-cuts are a vital tool in your muscle-building toolbox. Learn why they are so effective in long-term muscle growth and how to use them to help reach your goals. A mini-cut is a short-term, aggressive fat loss phase. They are a vital tool in your muscle-building toolbox. I know a fat loss...

This article takes a close look at the reasons why you're not building muscle and gaining weight. Read this is you're having trouble getting big! Here’s a question I see time and time again in online bodybuilding & fitness forums: This is an all too common story for people with no experience or...

Creatine HCL vs. Monohydrate: Which is Better Based on Scientific Evidence? Creatine supplements are ubiquitous in the realm of sports nutrition. Myriad formulations are currently on the market, most containing the tried-and-true monohydrate form of creatine. But recently, creatine hydrochloride...

Nutrition and dietary supplements play a critical role in how our body functions during and after exercise. Experts agree that most protein supplements, especially whey protein powder, can significantly benefit muscle growth and recovery as part of a resistance-training regimen and adequate...

Should I Take Creatine on Rest Days? Creatine (monohydrate) is arguably the single most popular sports supplement available with numerous benefits backed by countless studies across a diverse set of populations. Research continues to uncover the numerous benefits of creatine supplementation...

Was Rocky Right After All? Rocky Drinks Raw Eggs. Should You? I don’t remember a lot about the first Rocky movie. Sure, I have some vague recollections about Rocky’s pet turtles, Apollo Creed, and the scene in the ring where Rocky begs Mick to cut his swollen eyelid open so the blood can drain...

DAILY MANIPULATION Forget the idea of the seasonal "bulking" and "cutting" phases that the newbies love to talk about. Instead, bulk and cut throughout the day, maximizing muscle gains while controlling body fat. How? By manipulating insulin. Depending on your background, you probably...

You are electric. Every millisecond hundreds of thousands of tiny cellular constituents called mitochondria are pumping protons across a membrane to generate electric charges that are each equivalent to the power, over a few nanometers, of a bolt of lighting. And when you consider energy in...

You probably know that vitamin D plays a role in the health of your bones and your immune system, along with reducing the risk of heart disease, cancer, diabetes, and MS. You might also know that low levels are associated with lower testosterone levels and that women with less than adequate...

You don't have to stay ripped year around, but you absolutely can stay lean and pack on quality muscle by doing the following: Shoot for 1 to 1.25 grams of protein per pound of bodyweight. Don't piss me off by asking if that's "grams per pound of lean body mass." No. It's grams per pound of...

Help Yourself to Hypertrophy Is your main goal to build muscle? Then here’s what to do (and what not to do) to pack on the pounds. 1. Don’t Diet Every few years, there’s a resurgence in meal reduction diets. Their premise? The optimal way to gain muscle is to greatly reduce meal frequency...

THE REVOLUTION HAS COME, ARE YOU READY? The world of strength training is obviously full of contradiction and confusion. Just pick up any standard bodybuilding magazine and you'll see different people with drastically diverse views, all telling you that they have the one method to help you...

How to Keep Building Muscle After 40 How much muscle can a natural, advanced lifter build after 40? I’d love to tell you they can keep building tons of muscle, but it’d be a lie. Here are the hurtful facts about muscle gain and aging. But don’t panic! I’ll also provide five tips to make the...

A muscular body looks good and is often a goal for many weightlifters. Clothes look (and feel) better, and compliments from others are a constant confidence booster. Not to mention, looking and feeling strong is priceless. However, the benefits of muscle mass reach beyond aesthetics. “Your...

HOW SHOULD I DO MY REPS? I never get asked that question. That's a shame because how you do your reps plays a huge part in stimulating the gains you want. Think about it. The workout itself is nothing but a long group of repetitions spread over different exercises. The basic unit of your...