Newsletter Archive

A recent study directly compared cheat reps vs. strict reps in untrained lifters.

Supplementation appears to increase brain creatine stores, but the extent of its effects depends on individual factors such as diet, age, and cognitive demand.

Evidence-based recommendations on how to combine the two seemingly contrasting approaches.

You might be surprised at how few sets you need to do to start building muscle.

Eggs are neither inherently “good” nor “bad.” Their role in a healthy diet depends on the individual, the amount consumed, and the overall dietary context.

As ubiquitous as RPE is within powerlifting, clear guidelines on the best RPE for gaining strength remain elusive. Fortunately for us, ​a recently published meta-analysis​ examined exactly this topic.

While tapering strategies vary based on the lifter, certain principles consistently emerge from research and practice.

Both methods improve health markers, but their comparative effects on fat loss have generated some debate.

Supervision can enhance adherence, effort, and technical execution, potentially leading to greater strength and muscle gains in certain contexts.

What you need to focus on to make gains, even in the busiest of times.

Can a pink drink really boost your performance simply through the power of suggestion? A recent study by ​de Salles Painelli et al.​ (2023) explored this question by examining how a non-caloric, artificially sweetened pink drink affected strength endurance and psychological responses in trained individuals. The placebo effect is a phenomenon where individuals experience real, measurable improvements in health or performance from an inactive treatment simply because they believe it’s effective. This effect has been

“Stretch-mediated hypertrophy” is a misnomer when it comes to the current research into lengthened training for muscle hypertrophy.