Sex Differences in Strength and Muscle Mass: Do Males and Females Gain the Same?

Is it harder for women to build muscle? Men and women have many things in common, but when it comes to building muscle, there are subtle but important things that separate us. Many things have a say in how much muscle you can gain, and how fast. Anabolic hormones and enzymes in our muscles are … Read more

Building Muscle and Losing Fat at the Same Time – Is it Possible?

If something seems too good to be true, it probably is too good to be true. Most of us would like to build muscle and lose fat at the same time, but is it possible? Even if it is physiologically possible, can you realistically expect to do it? It is commonly believed that you can’t … Read more

How Does Deadlift Grip Influence Your Forearm Muscle Activation?

Deadlift grip

The deadlift is not only one of the best exercises for developing overall strength and power. It can also be a potent test of your grip strength. According to a new study, your grip variation of choice while deadlifting affects both your muscle activation and your potential to lift maximal loads. Twenty-nine trained athletes performed … Read more

Artificial and Non-sugar Sweeteners: the Good, the Bad, and the Science

artificial sweeteners

We like sweet things. We are born with a sweet tooth. For thousands of years we satisfied that sweet tooth as soon as we were able to. This was never a problem, since sugar was not something readily available. Today, sugar-sweetened products surround us in every grocery store, and advertisements for candy and soft drinks … Read more

Casein: Fast Gains from Slow Protein?

Casein is a high-quality protein that provides all the amino acids you need for building muscle. It’s a natural milk protein found in dairy products and in protein supplements. Casein is popular with athletes looking to gain muscle and to prevent the loss of muscle during a diet. In this article, you will find everything … Read more

Whey Protein: The Complete Guide to the Most Popular Protein Supplement for Strength Athletes

When you quaff a protein shake following a grueling workout, chances are the protein in said shake is whey protein. Whey protein is, by far, the most common and popular type of protein used for muscle-building purposes. Whey protein is an excellent and cheap source of protein, suitable for anyone looking for an all-round protein … Read more

Eating for Muscle Growth: When, How, and How Much to Eat for Adding Lean Mass

The three cornerstones of muscle growth are training, rest, and diet. And genetics, of course. However, you can’t do much about that. Let’s ignore genetics for the moment and focus on what you can improve. Everyone likes to eat. This article is all about what you should eat to give your muscles what they need … Read more

Faster Reps Create More Metabolic Stress (And More Growth?)

Creating tension in the muscle is one of the main factors that build muscle. In the gym, you can do this in two ways. The first is to lift heavier and heavier weights, what we call progressive overload. The second is TUT, or time under tension. This means that you maintain the tension in the … Read more

Coconut Oil – A Healthier Choice?

Coconut oil has become more and more popular over the last decade, often being hailed as having a number of beneficial health effects. Claims that coconut oil can decrease cardiovascular disease risk, improve weight loss, and even protect against diseases like Alzheimer’s abound. A new meta-analysis takes a look at the scientific evidence behind these … Read more

Beetroot Juice Improves Lifting Performance

Beetroot juice can improve endurance efficiency in athletes, leading to better performance at many distances. It also increases time to exhaustion, and improves intermittent high-intensity performance. Research on the effects on strength training performance is lacking. However, a new study shows that you might also improve your bench press performance by chugging down a bottle … Read more