If you want bigger glutes, you need to train them hard and heavy and stop wasting time on random booty burner workouts. Glutes are built with progressive overload and a few good exercises, plus enough food and consistency over months, not from 10-minute band circuits or 500 air squats. Let’s get right to the bottom … Read more
Starting Strength is probably the most famous strength training program in the world, and a huge reason that barbell lifting took off 15-20 years ago. But is it really a good program for beginners in the gym? And which claims by Mark Rippetoe in the Starting Strength book have aged badly? How would we improve … Read more
The idea that strength training can stunt growth has been around for generations, and I get why. After all, kids’ growth plates haven’t closed yet, so might lifting weights somehow damage that process? No, it won’t. And you don’t have to take my word for it. Decades of research back me up. If anything, strength … Read more
So today I want to share a new super cool study with you guys. It’s not a huge meta-analysis or something like that, just a cool case study on a 71-year-old woman who started lifting later in life and what strength training can do. Meet the Main Character Researchers looked at a 71-year-old woman who … Read more
The bench press looks simple: lie down, lower the bar, press it back up. But it’s also an easy lift to butcher. My goal with this article is to help you become a better bencher by making the lift safer and better suited to your body. So, let’s walk through the most common bench press … Read more
Most of us already know that alcohol can have bad consequences for our health, but how much will a couple of drinks after a workout affect our bodies’ ability to recover and build new muscle mass? And what about binge drinking? That’s what we’re here to find out, and in this episode, we dive headfirst … Read more
Many lifters and bodybuilders swear by training to failure, while others think it’s the beeline to injury and overtraining. The truth is somewhere in the middle: it can help you build muscle, but it can also slow your recovery and make your training feel harder than it needs to be. Let’s talk about what failure … Read more
From general strength training to bodybuilding, from powerlifting to calisthenics and weight loss, here are our 15 best strength training programs for beginners to help you reach your fitness goals. They are all handcrafted by real trainers for real people and real results. All these programs with the exception of the last on the list … Read more
Can you slow your aging by eating a low-protein diet? Is protein really more satiating than fat and carbs? And does an upper level of safe protein intake exist? In this episode, we discuss the evidence behind eight common protein claims, aided by a new article published in Critical Reviews in Food Science and Nutrition, … Read more
You can lose 10 pounds in a few weeks. But if 5 of those pounds are muscle, you’re not doing anyone any favors. What you really want is to lose 10 pounds of fat and keep your muscle. That’s what we’re all about. The Right Pace for Losing Fat and Keeping Muscle If you do … Read more