Articles
Hydration
While hydration might not be the most exciting topic, its relevance to performance for both athletes and bodybuilders is immense. Why should you hydrate, and how should you do it?
Become a
certified trainer
The most comprehensive bodybuilding and exercise science course that’s designed to equip you with the knowledge and skills to become a versatile coach, capable of training individuals from all backgrounds and enabling you to establish a thriving business of your own.
Become a
certified trainer
The most comprehensive bodybuilding and exercise science course that’s designed to equip you with the knowledge and skills to become a versatile coach, capable of training individuals from all backgrounds and enabling you to establish a thriving business of your own.
Articles
Articles
Pain Killers and Gains
Many lifters take NSAIDs or pain killers to alleviate muscle soreness following intense training. Is this the best practice for promoting recovery and gains?
Articles
The Courtroom of Gains
Many have described the gym and its constituents as a courtroom. How accurate is that analogy? Let’s take a look at an interesting case and find out.
Articles
Hormesis
Fitness professionals often tout the importance of a well-rounded training plan – one that includes optimal rest, nutrition, and training. Why is this the case?
Articles
Eccentrics and Growth
Coaches and trainers often preach the importance of the lowering portion of resistance training exercises. Is this really the most important part of a lift?
Articles
Stretching and Performance
Static stretching is one of the most popular ways to warmup before exercise. Let’s dig in and see if this is a good practice and if it’s the best method for improving flexibility.
CUSTOM PROGRAMS
Quick tips
Rest-Pause Sets
Rest-pause sets can induce high amounts of fatigue very quickly. This can increase muscle activation and metabolic stress, both of which are important for gains.
Antioxidants and Strength Gains
A common supplement myth is that taking antioxidants after resistance training workouts can improve recovery and gains. Is this actually the case?
Burnout Sets and Growth
This study found that adding burnouts at the end of every workout in the last 4-weeks of a training protocol increased gains in size and strength more so than other training protocols.
DHEA
DHEA has often been proposed as a natural testosterone booster but virtually no research backs this claim. DHEA has no effect on testosterone or exercise performance.
Training While Sick
Training while sick is a tricky scenario in that it’s easy to overtrain given the amount of stress your body is already under. Follow these recommendations for optimizing training while not overstressing the body.
When to use Isolation Exercises
Several studies have found that isolation movements are no more effective at increasing muscle mass than compound movements. However, some muscle groups may benefit from isolation exercises.
the gains you deserve
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Videos
Top 3 Ways to Spike Your Metabolism
Dr. Jacob Wilson digs into the research to discover the top three ways to spike your metabolism using food.
How Do You Make Your Calves Grow?
How do you make your calves grow? Some say that either we were born with great calves, or we’re cursed with chicken legs.
How Do I Limit Gaining Fat on a Bulk?
How do I limit gaining fat on a bulk? Dr. Wilson will explore intermittent fasting, fasted cardio, and calorie cycling.
Does the Protein Window of Opportunity Exist?
For years, we’ve heard that it’s important to consume protein right after your workout during the anabolic window. Is this a real thing?
TRAINING HACKS – Uncomfortable Doing Front Squats? Try This!!!
This week we are going to start with this tip. Personally, I have some shoulder mobility issues and wrist pain when trying to position for a front squat. If you have similar issues, this old-school training hack may help you out with this powerhouse exercise that will hammer your quads.
Does flexible dieting belong in bodybuilding?
Flexible Dieting. Do you have to eat “clean” on a diet, or can you add in junk food as long as it meets your calorie goals?
MACRO CALCULATOR
Our sophisticated macro calculator utilizes numerous body metrics and lifestyle habits to provide you with a full-calorie and macro breakdown to help you achieve your dream physique.