Training status calculator: how advanced are you?
Training status tells us something about how close you are to your genetic potential. You could also call it "level of advancedness", but it's clear why I'd rather keep it at training status instead. It [...]
Are BCAAs during fasted workout good for muscle growth?
Are you or is someone you know taking BCAAs before or during their fasted workout to 'protect muscle mass'?⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ I've got a newsflash for you.⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀ The BCAAs probably have the opposite effect. ⠀ [...]
What is insulin sensitivity and resistance?
What exactly is insulin sensitivity, and should you (or your clients) care? Insulin tells body tissues - like muscle, fat, and the liver - to take up glucose from the blood ('blood sugar'). Basically, insulin [...]
Does eating soy lower testosterone in men?
Some men seem to think a bite of tofu will cause their balls to fall off, since soy contains estrogen-like isoflavones. A major review of 15+ studies on this subject concluded that eating soy products [...]
How does soy intake affect natural estrogen levels in women?
You often hear soy products like tofu, tempeh, and soy milk are bad for women's hormones and overall health. Let's see whether this is true. Soy products contain high amounts of isoflavones, which are estrogen-like [...]
Glute exercise overview: Hip 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 Head driver page. [...]
The effects of alcohol on muscle growth
How bad is alcohol for your gains? In our newest article, Menno Henselmans and I discuss the effects of alcohol on hormones, muscle signaling, muscle recovery, and muscle protein synthesis. As you will see, the [...]
Best glute (home) exercises
(PAGE STILL UNDER CONSTRUCTION, IF YOU HAVE ANY SUGGESTIONS ON THE SET-UP, EMAIL STIJNVANWILLIGEN@GMAIL.COM) This is an overview of the best glute exercises out there. You can do most of the 'Pumper' glute exercises at [...]
Your optimal training frequency for the Glutes part 2: training status and stress
How often should (wo)men train their backsides for optimal results? In my previous article I showed how different exercise types affect the optimal training frequency for the glutes. Still, many people asked me how they [...]
Estimating your Glute recovery time: a calculator
I've been getting a lot of questions about workout schedules, and especially how often to train the Glutes. Well here's my answer: when they're recovered.