muscle

3 Simple Guidelines You don't need a trendy diet to achieve your goal body. Simple diet tips will do the trick. Here they are, plus a workout mistake to avoid. Whether you’re eating for fat loss or muscle gain, your nutrition strategy doesn’t have to be complicated. It may seem that way, though...

A Pain Pill for Strength and Speed This over-the-counter pill is actually a performance-enhancing drug, improving athletic performance and keeping muscles stronger for longer. Unlike other over-the-counter pain relievers, paracetamol, aka acetaminophen or Tylenol, is actually a...

Hypertrophy by the Numbers Here's how to tell what dietary approach to take and how much you REALLY need to eat to build muscle. If you train hard using a non-idiotic plan, you’ll gain muscle and strength. Are some plans better than others? Sure. But as long as you don’t make obvious mistakes...

Imagine these scenarios: You’re all pumped for leg day and make a beeline to the squat racks, but they are all taken. Or you woke up all geared for deadlifts, but your lower back has different ideas. As a lifter, it’s always handy to have a Plan B when things don’t go as planned. An excellent...

Stop the Regain After Dieting Here's the real reason you regain body fat after a diet, plus three ways to fix the problem. You've seen it. You've probably experienced it. It's called fat overshooting. That's the sciency way of saying that after a fat-loss diet, most people gain all the fat...

The Bodybuilder Study Fat loss is great, but not if you're also losing muscle. Here's what we can learn from a new study on competitive bodybuilders. Most people want to lose some fat. But wanting to lose fat and having the goal of losing fat are two different things. I want to speak Japanese. I...

The Amino Acid for Abs It's known as a muscle-building amino, but it does a lot more than that. Here's what else you need to know. You know that leucine is the master amino acid for building muscle. Without enough leucine, the whole muscle protein synthesis thing doesn't happen. You know that...

The 300-Calorie Fix Here's an easy, realistic, and economical way to lose fat or fuel muscle growth without all the calorie counting and anguish. Whether your goal is to shed fat, gain muscle, or just improve overall body composition, most diet plans work, at least for a while. Here are the...

With a seemingly ever-increasing inventory of new equipment entering our gyms, it’s important to note that some of the more traditional exercises are still epic when it comes to making gains. A perfect example is the humble calf raise machine, and there’s no bigger fan than Samson Dauda. Taking...

A Muscle-Sparing, Fat Loss Strategy Lifters and athletes need a diet strategy made just for them. This one preserves muscle mass and protects your metabolic rate. Every fat-loss diet is simple. In fact, losing weight is easy. It's basic calorie math and willpower. Eat fewer calories or expend...

Age-Related Protein Utilization As you age, your body doesn't absorb or utilize protein as efficiently as it used to. Here's what to do about that. Bodybuilders and people who lift weights are usually ahead of the training and nutrition game. Bro-science aside, we often figure things out before...

A 500-Calorie Strategy for Clean Gains Ditch the dirty bulk. Build muscle at the optimal rate and avoid excess fat gain. Here's a simple way to do it. Fact: An experienced lifter needs a calorie surplus to build muscle at the maximal rate. Another Fact: Most experienced lifters consume far too...

Time. It’s the one thing we all wish we had more of, right? Carving out an hour for the gym is tough between work, family, and life throwing its usual curveballs. But here’s the good news: you don’t always need one-hour workouts to get results. A focused 15-minute workout will help build...

The Compound for Youthful Muscles Age healthier with this natural substance, and maybe even reverse the course of muscle fiber aging. Here's the science. Would you like to live to 90? Yeah? But what if those last 25 years sucked? What if you were weak, fell down a lot, and had trouble walking...

It’s that time of the year. What’s next on the agenda for weight loss? Should you still spend hours on the treadmill, or are there more innovative approaches to conquering your fitness goals? When it comes to weight loss in 2025, the old mantra of “eat less, move more” no longer cuts it...

What Women Really Want It's hard to miss the headlines telling us that dad bod is desirable. The lazy want to believe it. Here's the actual science. The dad bod revolution has picked up steam, but hype doesn’t always equal reality. Most women prefer a fitter, stronger, healthier appearance...

6 Practices For a High-Performance Physique Want to lose fat, gain muscle, and achieve a real body transformation? Get your mind right and the body will follow. Here's how. You can have the best training plan in the world, but if your mindset is out of whack, you’re doomed. Here are six...

Dr Michaela Peramaki is an all-rounder: as a doctor of physical therapy, the popular fitness coach is also a former DI track athlete and inspirational natural bodybuilder. But despite her thousands of hours of training, she understandably hates to waste a single rep. So, in an effort to find out...

10 Body Comp Tools: Ranked Here are the ten best (and worst) ways to assess body composition. The process of getting out of shape is never instantaneous. Nobody wakes up suddenly overweight. It’s a slow unraveling of fitness that happens when you’re not paying attention. So how do you pay...

A new study shows us how muscle memory works, but it also shows us why natural bodybuilding competitions ain't so natural. According to the bro-science definition, muscle memory is when a person is able to quickly gain back muscle mass that’s been lost due to injury or layoff. Maybe it took a...