Electrolytes are crucial for anyone serious about health, fitness, and physical performance. But for those who take a rational, science-based approach to fitness, understanding the specifics behind electrolytes can be challenging, given the volume of misleading or oversimplified information. This article aims to break down the nature of electrolytes, what makes each unique, and why…

When it comes to calf training, many people wonder whether standing calf raises or seated calf raises are more effective. While both exercises target the calf muscles, the standing calf raise offers a unique advantage in stimulating the gastrocnemius muscle, which gives your calves their characteristic shape. In this article, we’ll explore the differences between…

Lifting straps are one of the most debated accessories in strength training. As you progress in your lifting journey, you might wonder whether or not you should incorporate them into your routine. The purpose of this article is to break down what lifting straps are, how they can benefit your training, and whether they are…

The most direct way to get a good model for fractional sets would likely be to compare hypertrophic response of ancillary movers in common movements to hypertrophic response in isolating exercises for those same muscles. However, at this point my impression is that we don’t have enough data to create this model. In lieu of…

If you’ve ever embarked on a fitness journey or tried to change your body composition, you’ve probably heard the advice to track your macros and calories. For many, this practice is an effective way to manage their diet and achieve their fitness goals. But is it truly necessary for everyone? The short answer is no,…

If you’re trying to gain muscle, lose fat, or even just maintain your weight, knowing your maintenance calories is essential. Maintenance calories are the number of calories you need to consume each day to stay at your current weight. Once you have a good estimate of your maintenance calories, you can make informed decisions about…

Protein is one of the three macronutrients, along with carbohydrates and fats, that are essential for survival. But when it comes to protein, there’s often confusion about how much you actually need—especially if you’re interested in building muscle or optimizing your body composition. In this article, we’ll break down how much protein is truly necessary…

The short answer is yes—muscle memory is very real, and it’s one of the most fascinating aspects of human physiology. Many people fear that taking a break from training, whether due to injury, travel, or life getting in the way, will cause them to lose all their hard-earned gains. Fortunately, muscle memory exists to ensure…

The internet is flooded with diverse information about food, supplements, training programs, and movement patterns. Some of this information is accurate and beneficial to your training, while some is misleading or downright false. Navigating this sea of advice can be overwhelming. So, how do you figure out what is true and what’s worth incorporating into…

You’ve just crushed a workout at the gym, and nothing seems more appealing than a cold plunge or an ice bath to soothe your muscles. The wave of calm and focus that follows can be euphoric, lingering for hours. But here’s the catch: if muscle growth is your goal, those frosty dips might be sabotaging…