Exercise
Overtraining: How to Diagnose & Prevent It
Monitoring and early diagnosis can prevent overtraining syndrome, as can planned training, rest, recovery, nutrition and lifestyle choices.
Exercise
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.
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.
Muscle
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.
Sleep
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
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.
Muscle
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.
Exercise
Eccentric Exercise For Muscle & Joint Health: Does it Work?
Eccentric training is where your muscle lengthens under force. The greater force produced under these contractions may mean more muscle growth.
Exercise
What is Blood Flow Restriction Training and Does it Work?
Restricting blood flow while training can stimulate adapations with ligher loads and can be used effectively to train certain groups of people.
Exercise
Resistance Training for Beginners: A 4-Part Series
A series of lessons on how to start resistance training for beginners. Learn how to get bigger, faster, stronger and healthier.
Hormones
Boost Testosterone Naturally: A 10-Part Blueprint
Low energy, mood, libido, training plateaus, or too much body fat? This series will introduce you to practices that are known to increase your T levels.
Exercise
What Is a Deload — And Do You Need One?
You have probably heard you should take a deload every few weeks. But what actually is it and do you really need one?
Exercise
Is Weight Training Good for Children & Teenagers?
Weight training is safe for children and teens. It has several well-known health benefits when done properly and supervised.