Exercise & Fitness
5 Quick Home Workouts Backed by History & Science
Forget the viral fitness fads. Learn about 5 tried-and-tested, equipment-free home workouts backed by history and science.
Exercise & Fitness
Getting fitter, stronger, or leaner comes down to how smart, not just how hard you train. This page contains evidence-based guidance on strength and endurance training, which includes training strategies and recovery techniques that help you train as effectively as possible.
Exercise & Fitness
Why You Should Lunge: Benefits & How To Lunge
Evidence-based guide to the lunge exercise: benefits, proper form, joint-friendly variations, and how to programme lunges for strength and health
Exercise & Fitness
Does Human Growth Hormone (HGH) Build Muscle?
Human growth hormone (HGH) is naturally produced, but is also taken as a drug. Learn about its role in growth, ageing and athletic performance.
Exercise & Fitness
Unilateral Exercise for Muscle Growth: Is One Leg Better than Two?
Unilateral training, where one side of the body is exercised at a time, has benefits. But there are also drawbacks that need to be considered.
Exercise & Fitness
Strength vs. Size: How Your Muscles Really Adapt to Training
Early strength gains come from your nervous system, not bigger muscles. Here's how hypertrophy and neural adaptation actually work.
Exercise & Fitness
Muscle Fibre Types Explained: Growth and Function
Not all muscle is created equal, and neither are muscle fibres. Learn more about how they move, look, produce energy and behave.
Exercise & Fitness
Overtraining: How to Diagnose & Prevent It
Monitoring and early diagnosis can prevent overtraining syndrome, as can planned training, rest, recovery, nutrition and lifestyle choices.
Diet & Nutrition
Fuel for Muscle Growth: Calories, Protein & Macros
Calories, protein, fat and carbohydrates: the right amounts, at the right time, are needed from the right sources to optimise muscle growth.
Exercise & Fitness
What is Delayed Onset Muscle Soreness (DOMS)?
DOMS is a muscle soreness that occurs 12–48 hours after intense or unfamiliar exercise, caused by microtears in your muscle fibres.
Exercise & Fitness
How to Sleep for Muscle Growth & Post-Exercise Recovery
Sleep is a performance enhancer that's required for optimising muscle growth. Both quality and quantity matter. You cannot out-train poor sleep.
Exercise & Fitness
Move It to Lose It: Exercise & Physical Activity for Fat Loss
Exercise has a powerful role in weight and fat loss. Here we look at high-intensity interval training, aerobic training, weightlifting and NEAT.
Diet & Nutrition
Creatine Supplements for Muscle Growth: Do They Work?
Creatine monohydrate supplementation can be used to increase exercise performance and muscle growth with minimal side effects.