Rational Fit

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…

In the world of fitness and nutrition, the acronym CICO—Calories In, Calories Out—gets thrown around a lot. Some people swear by it, while others dismiss it as overly simplistic or even “fake.” So, what’s the real deal with CICO? Does it actually work, or is it just another dieting myth? Let’s dig into the science…

If you’re diving deep into strength training, you’ve probably asked yourself: “How much volume is too much?” Finding the right balance of volume (the total number of sets you do for each muscle group) is crucial for optimizing hypertrophy and avoiding burnout. Let’s explore the science and strategy behind training volume. 1. Volume and Hypertrophy:…

If you’ve been around the fitness community, you’ve probably heard about the so-called “hypertrophy zone”—that magical 8-12 rep range where muscle growth is supposedly maximized. But is this “zone” really all it’s cracked up to be? Not quite. Let’s explore why the hypertrophy zone is basically fake and what the science actually tells us about…