muscle

The Trommelen Study Is 30 grams of protein the maximum you can use in one meal? New research says no. Here's why. A new revelation about protein just dropped in the journal Cell (1). Let’s dig into it. People always say, “The body can only use 30 grams of protein at once!” Is that true? Well...

How to Make Every Gram of Protein Count Everyone fights about how much protein to eat, but what really matters is how much protein you absorb. Here's how to soak up every gram. For years, Big Buff Bobby and Dr. James Squatzalot have been fighting over the optimal amount of protein the people of...

What you eat will either be used by muscle or stored as fat. It's called nutrient partitioning. Here's how to optimize it. Do you know anybody who’s built? I mean really built? One of those rare people who’s a mix of chiseled granite, flesh, and comic-book superhero? Almost every calorie these...

Croatia’s Petar Klančir is a respected bodybuilder and a force to be reckoned with in the gym, so it’s great that this man-mountain is passing on his hard-earned tips for making epic gains. Recently, the coach and HYROX athlete explained one of the moves that builds his pectorals, focussing on...

Numbers guy Jeff Nippard is all about the details, so he makes sure that when it comes to leg day, no muscle is left behind. But when working on hamstring development, one muscle is more illusive than the rest according to the natural bodybuilder and powerlifter. Fortunately, he has shared the...

Building muscle is about more than just exercising around the clock. In fact, studies show that exercise alone isn’t enough to get practical muscle-building results. Experts advise a combination of several factors at once, including an understanding of balanced nutrition, the use of healthy...

Making muscles grow. Increasing endurance. Lowering blood sugar. Extending lifespan. Now this. Hardly any non-scientists know much about them, but the tiny cellular organelles called mitochondria determine, to a large degree, how long we live. They’re also responsible for manufacturing ATP, the...

1,25 Dihydroxycholecalciferol Taking this legal supplement is more like using hormone replacement therapy, only without a prescription. Here's the science. The pro-hormone era was wild. Over-the-counter supplements converted by your body to produce active hormones? Good times. Then came the...

Leucine and MPS Without this amino acid, which your body can't make on its own, the whole process of muscle protein synthesis is hampered. Your muscles listen to you. If you don't use them much, you tell them to stay the same size. If you don't talk to them at all by being an inactive couch...

Help Yourself to Hypertrophy Don't overcomplicate muscle growth. It's actually simple. Practice these habits and get bigger. Is your main goal to build muscle? Then here’s what to do (and what not to do) to pack on the pounds. Every few years, there’s a resurgence in meal reduction diets. Their...

Extend Your Life and Look Better Sadly, getting as huge as possible won't lead to a long life. Here's how to maximize both your muscular potential and your lifespan. I've been involved in resistance training for 27 years and have recently seen a new phenomenon emerge: using nutrition...

As trainer to the multi-time World’s Strongest Man, Hafþór Júlíus Björnsson, Sebastian Oreb, who is also known as the “Australian Strength Coach” knows how to get epic results from his clients. So, when he decided to weigh-in on the long-running debate concerning which rep range is best for...

Building muscle is exciting, but it is also challenging, and if you are unsure of what you are doing, then it can become very stressful. Beginners and gym rookies may notice those fast newbie gains that come from being introduced to iron, but then they see progress stall and get frustrated. This...

How to Boost Performance, T Levels, and Immunity Low levels of vitamin D not only ruin your general health, but they can also ruin your athletic performance and more. Let's fix that. What's the most painless way to get healthier? Get adequate vitamin D. There's a direct association between...

19 Facts You Need to Know Creatine has been around forever, but you don't hear much about it these days. Does it even work? Should you be taking it? Here's what you need to know. Creatine was the most impressive supplement of the 20th century, but there are now a lot of experienced lifters who...

From those who are starting their muscle building journey, to those who have been aimlessly coasting along for years, the subject of eating for muscle growth is definitely a conversation starter. There’s a lot of information to digest before you can even think about digesting your food, and then...

Law enforcement officers’ risk their lives daily to protect and serve the communities they cherish. Whether responding to emergencies, conducting routine traffic stops, or patrolling in cars and motorcycles, officers often face unforeseen dangers. The story of Officer Kevin Bereta is a powerful...

If you think that building a physique like Phil Heath means throwing around your weights and completing workouts at break-neck speed, then the seven-time Mr Olympia winner has news for you. In a recent social media post, the “The Gift” explained that you’ll build muscle quicker if you lean to...

Omega-3 Fatty Acids: The New Ratio Look at the label of your fish oil. There are a couple of important things to check for to determine if it works for you. Millions of people use fish oil supplements daily. If you're one of them, grab your bottle and look at the back of the label. What do you...

Fatty Acids for Muscle, Strength, and Endurance A legal performance enhancer that's actually healthy? Yes. You may even be using it already, but probably not enough. Here's the science. The term "ergogenic aid" has gotten a bad rap. What's the first thing you think of when you hear it? Banned...