The majority of goals I get asked about identify a specific body-fat percentage as the target and set a specific deadline for goal completion. In this article, I explain why I think both strategies are typically suboptimal and propose an alternative approach.
Body Composition archive
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Dr. Helms is currently halfway through his fifth competitive bodybuilding season, during which he won a WNBF pro card. In this interview with Lauren Colenso-Semple, he discusses the art and science of peaking, how his approach has evolved over the years, and considerations for individuals competing in back to back shows.
It’s recently been established that long-duration, high-frequency, high-intensity static stretching causes hypertrophy and strength gains in humans. But how? This review explores just that.
A recent study indicates that jumping right into a severe energy deficit was just as effective as a progressive stepwise energy deficit for body composition. So are they equivalent? Well, no. A larger net energy deficit should mean greater fat mass loss, but that’s not what happened.
Getting and staying lean is often viewed as a holy grail, but few can actually maintain a shredded physique year round. Why is this? Are there inevitable physiological consequences that make it very difficult to stay really lean, or are people just doing it wrong?
In this article, we’ll examine three commonly neglected movements that train muscles that may otherwise not be effectively targeted in many programs. Then, we’ll show you the exact exercises you can add to your routine to address weak links, improve muscle mass, and enhance resiliency.
An oft-cited 2014 study found that females account for approximately 40% of the total subject pool in exercise science research. However, female lifters seem considerably more under-represented in many of the areas of research that lifters care the most about. So, we decided to investigate the matter for ourselves.
A recent study examined the effects of oral contraceptives on strength gains, hypertrophy, and anabolic signaling. Do female lifters need to worry about hormonal contraceptives affecting their gains? Read on to find out.
A common concern is that quantitatively tracking dietary intake may give rise to disordered eating. A new randomized controlled trial casts doubt on this idea, fueling optimism for people who want to more actively manage their diet without unintended consequences.
Learn how to build a well-structured diet that supports your performance and body composition goals. This article will equip you with the basic knowledge required to set up a diet that is compatible with your goals and implement ongoing adjustments to keep you on the right track.
Higher volumes tend to lead to more muscle growth and larger strength gains, but not everyone responds to higher volumes in the same way. A recent study found that people who respond better to higher volumes may do so due to an increase in ribosomal content of their muscle fibers.
Some fitness professionals have questioned the importance of dietary carbohydrate, given that resistance training only depletes 24-40% of muscle glycogen. New data suggest that small reductions in muscle glycogen might have bigger performance impacts than once thought. Read on to learn about some very important carbohydrate research.