How does protein turn into muscle?
With artwork improvements by the brilliant Eugen Loki (@pheasyque ), my latest post: A functional muscle is like a wooden fence. Hear me out: The wooden fence has the function to keep your neighbors [...]
Glute exercise overview: Head drivers
For a full overview of all Glute exercises, subscribe at the bottom of the page or check your inbox if you're already a subscriber. Bookmark/favorite this page for later reference. Go to Hip driver page. [...]
Do mini bands increase glute activity?
Does a mini band around your knees increase glute activity in the squat? Two studies and my own experiment give us answers. Foley and friends (2017) found beginners benefited from adding a mini band to [...]
How does estrogen affect muscle growth?
How does estrogen affect the female body? In many ways, I'm sure, but let's focus on muscle growth for now. Estrogen builds muscle: hundreds of studies show this [Brown 2013]. Estrogen encourages the body to [...]
What are the long-term risks of eating processed red meat?
Do you like salami, ham, bacon, and sausages? Beware. Long-term research shows that consuming just 50 g of these "processed red meats" per day can increase your relative risk (compared to not eating them) of [...]
How does aspartame affect your body?
There is a lot to do about aspartame. People think it increases risk of cancer, harms gut microbiome, shrinks your balls; a lot of horror stories. Let's look at the facts. Your body breaks up [...]
Does higher insulin sensitivity allow more muscle growth?
Go to infographic overview[/button_2] Getting leaner means more insulin sensitivity means more muscle mass. Is this actually true? Probably not. And for 2 reasons. First, no existing research shows insulin sensitivity improves when a person [...]
How bad are trans fats for your health?
Enjoying the occasional doughnut? Go for it. However, when it becomes a structural habit to stuff your face with foods loaded with artificial trans fats, you may be compromising your health. A [...]
Do glute activation exercises improve glute activity?
Can an ‘activation warm-up’ for your glutes activate these muscles more in major exercises like the Squat and (Romanian) deadlift? Research shows it’s probably not helping much. Parr and colleagues (2017) had 17 rugby players [...]
Which repetition range causes the most fatigue?
High load, low rep squats fatigue you more than lower load, high rep sets. Everyone knows that. But is it actually true? I’ve got a surprise for you: research shows that in trained men, squatting [...]