muscle

3 Tips to Keeping Your Gains While Losing Fat No matter if you have 10 pounds or 100 pounds to lose, the Centers for Disease Control and Prevention notes that losing five to ten percent of your total body weight can lower your bad cholesterol, blood pressure, and blood sugar. The downside to...

The triceps are often neglected. They are the ugly stepchild of the arm group family. Many people fail to realize that the triceps makes up over two-thirds of the arm muscle. Furthermore, developing triceps strength is one of the most important variables in increasing pushing movements including...

The first thing we think about when we want to build a huge set of biceps or obtaining the elusive six-pack is to hit the gym. You are lifting so you can build bigger muscles. But what if your main objective isn’t to be a mass monster? Did you know that strength training benefits more than just...

There is a new trend – or perhaps manufactured trend? – of people skipping work and social events for what they say is a “workout hangover.” What we used to call DOMS (delayed onset muscle soreness) has now been coined “a hangover” by the fitness industry’s illiterate. To me, calling it a...

Shortcuts. They make life easier. Why drive in the slow lane when you can use hacks and tips to speed up your progress? My DM box is full of questions that are seeking shortcuts. If I change barbell row from eight-rep sets to five reps, will it speed progress? Will performing an A/B split...

Google search the term "muscle building workout" and it yields 727 million results. You should be able to sort through this by - well maybe - the year 3027. If you're lucky. Search the Tiger Fitness website for "muscle building workout" and there are only 611 articles to choose from. Not bad...

Gymgoers everywhere chug down their protein shakes in the hope of building back some hard-earned muscle, but a new study may shed light on the benefits of blending collagen and whey protein that can make your shake way better. Proteins are basically amino acids, otherwise known as the building...

Are cold plunges a recovery breakthrough or are they just icing down your potential for muscle growth? Understanding the Science Behind Cold Plunges When you submerge yourself in cold water post-workout, you're triggering a physiological phenomenon. The shock of cold water causes blood vessels...

As fitness enthusiasts and bodybuilders, we're always on the lookout for the most effective ways to maximize our gains. One area that has gained significant attention in recent years is the relationship between repetition ranges and hypertrophy. While many lifters tend to stick with traditional...

Let’s get real—if you’re spending hours in the gym but not seeing the results you’re after, you’re not alone. One of the popular techniques out there, rest-pause sets, is marketed as a way to maximize muscle growth by pushing beyond failure with short breaks between reps. But recent research...

Weight-loss medications such as Ozempic have proven to significantly drop fat in patients, but experts have also warned of the accompanying muscle and bone loss that goes with these kinds of treatments. Now, a new drug, bimagrumab, has shown promise when it comes to burning fat while building...

Protein Intake Vs. Training Split How much protein do you need after training to trigger the most muscle protein synthesis? And does your workout split matter? Here's the science. The Study: Researchers wanted to figure out how much protein we need after weight training to maximize muscle...

For bodybuilders and strength athletes, soy protein is no better than water. Here's why. About 15 years ago, I broke the news to the physique world that a few studies had shown that soy results in testicle shrinkage and lowered testosterone levels. Still, some people steadfastly clung to the...

One Works Okay, One Works Great Casein protein is a better muscle-builder than whey, but there's a big difference in the types of casein out there. Here's what to look for. Casein protein is generally a better muscle builder, a better strength builder, and a better fat burner than whey. Most...

The Shrinking Bodybuilder Lift hard, eat right, and get smaller? Well, that sucks. Here's how to fight age-related muscle atrophy and strength loss. Lifters tune out when they hear the word sarcopenia. That's an old-fart disease where your muscles shrink and you fall often onto your saggy butt...

Resveratrol Grows New Capillaries We know that resveratrol minimizes negative estrogen effects and helps maximize natural testosterone. Turns out, it does even more. Everyone knows by now that resveratrol is something found in red wine and that it's somehow related to healthy aging. If you...

The BMI test has long been seen as a misleading marker of our true health status, but a new study on “Fatty Muscle Fraction” may have superseded BMI when it comes to determining the state of our bodies and our prospects for longevity. The Body Mass Index has always been a crude calculation. It...

Casein Hydrolysate and What It Does Lifters and athletes need protein, but this specialized form does what other proteins can't. Back in the early 1900s, scientists accidentally created a super protein, an anabolic juggernaut that stimulated muscle protein synthesis (muscle growth) better and...

Take a person willing to train themselves into the ground to get results. Teach them everything science knows about performance physiology. Now, give them an unlimited budget and allow them to build a workout drink. What effects would they want? What ingredients would deliver those effects...

3 Proven Strategies for Hardgainers On the skinny side? Have a hard time building muscle? Here are three things to help you finally pack on some muscle mass. Genetics plays a dominant role in muscle-building. If you have dreams of competing in the next Olympia, make sure you pick the right...