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
Building and maintaining muscle depends on how you train, eat, and recover, and matters far beyond just aesthetics. This article covers muscle growth through exercise and nutrition, as well as muscle physiology and strategies for preserving strength and function as you age.
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.
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.
Protein
Amino Acids for Muscle Growth: Leucine, BCAA, EAA Explained
Amino acids are the fundamental building blocks of muscle, especially leucine. Your body needs to get them for muscle repair and growth.
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.
Fat Loss
Body Recomposition: A 5-Part Series
A series of lessons on body recomposition, explaining how you can lose fat and gain muscle at the same time.
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.