muscle

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...

Get your blood work done? Good. But as an athlete, there are some things you need to know – things your doc may not know. I was 20 years old and in for a routine check-up that included some labs. At this point in life, I lifted weights six times a week. I assumed everything would look flawless...

The Death of Bodybuilding? Forget about steroids. Now there are biceps and triceps implants, silicone abs, and even plastic lats and delts. How far can it possibly go? Find out here. Advances in modern medicine and technology have brought to market an ever broadening array of cosmetic procedures...

Three-time Mr Olympia winner Frank Zane built one of the most beloved physique’s in the late 1970s, but in a recent social media post has explained once again why he feels that excessive bulking is ultimately unproductive. Here’s Zane’s advice for replicating his success. “Bulking up means...

The Body Composition Destroyer How does terrible sleep affect testosterone, cortisol, and muscle protein synthesis? It's even worse than you think. Luckily, it's fixable. Question: What's the best way to torture a person without causing them obvious physical harm? It's easy: deprive them of...

by Christian Thibaudeau What to Do When You Look Suddenly Skinny or Fat Did you wake up today looking worse than yesterday? Don't buy it! Here's what to do instead. Many things impact how your body looks. If you wake up suddenly looking worse, the reason probably isn’t as bad as you think...

The dumbbell bicep curl and loaded preacher curl are great moves for arm day, but classic physique competitor,Wesley Vissers, also likes to take to the cables to crush those biceps, as the defined Dutchman recently explained. “A lot of people ask me, why do you train the biceps this way?”...

Chinedu Obiekea—aka Andrew Jacked—may be one of the biggest bodybuilders in the Open Division, but he’s also one of the most “flex-ible” competitors on the scene as demonstrated in a recent post on the big man’s Instagram account. The Nigerian IFBB Pro loves to limber up during workouts, as...

Why Are Those Guys Bigger Than Me? Some guys build muscle easily. Others struggle. Here's why and what to do about it. You lift hard, eat right, and keep up with all the latest training info. You do everything to build muscle, but it's a slow slog. Frustratingly, some of your gym buddies don't...

Many new lifters get and stay motivated when they make fast and significant progress. This is commonly known as “newbie gains,” and it can be the driving force to help new fitness enthusiasts go all in on training—especially when their personal missions are to get jacked. The downside to this...

The Truth About Exercise and Nutrition T Nation is known for providing cutting-edge training and nutrition info. We’re also known for telling it like it is, even if a few feathers get ruffled. So, let’s dishevel a whole brood of chickens by asking our staff a simple question. What’s something...