Are essential amino acids better than whey protein?
Is supplementing with an EAA blend beneficial when you’re doing intermittent fasting (or fasting for Ramadan)? Last year’s research suggests taking BCAA blends in isolation actually lowers protein breakdown. However, it also lowered protein synthesis, [...]
Do females benefit more from a higher fat intake?
Are you a woman and do you have the feeling you fare better on a high-fat, lower carb diet? Women rely less on carbohydrate as a fuel source [Tarnopolsky 2008]. Therefore it may be better [...]
Is it better to do hip thrusts or squats to grow your glutes?
What exactly is the difference between a squat and a hip thrust when it comes to growing your glutes? @glute.guru and I will try to explain... And should you perform these exercises on the same [...]
The ideal body fat percentage to bulk
3,600 words. Reading time: ~13 minutes. 3 calculators included: Training status calculator Bulking calculator Strength progress calculator Important definitions: p-ratio: Proportion of weight gain that is muscle vs. fat Notable contributions of Nieck Detillon, MSc [...]
How much do my genetics affect my training progress?
In the iron game, just as in the game of life, genetics play a big role. For some, slabs of muscle come naturally. Doing dumbbell curls grows their legs. Their muscles have muscles. [...]
How quickly can women gain muscle compared to men?
Think women can't gain as much muscle as men? Well, a deep-dive of the literature by Greg Nuckols shows women actually gain the same relative muscle mass as men [Walts 2008], and more relative strength [...]
Progress calculator: are your gaining strength and muscle at an optimal rate?
Are you wondering how quickly you should be progressing for your training level? This calculator gives you the answers for the Bench press, Squat, and Traditional deadlift. The calculations are based on muscle gaining estimates [...]
How important is sleep for muscle growth and fat loss?
Lacking motivation to get to bed on time? Let's all hate on Netflix for that one. And Instagram. Have another look at one of the best controlled studies to date (Nedeltcheva 2010) that investigated the [...]
How can some people eat anything and stay lean?
Ever wonder how some people seem to be able to eat anything and stay lean? Research shows some people are just born with an innate drive to move more, especially when there’s an abundance of [...]
Energy expenditure calculator: how many calories do you burn per day?
Use the evidence-based calculator below to estimate how many calories you burn per day. Remember: this is an estimate, and due to your adaptive thermogenesis it may vary a lot from person [...]