Workout Routines

Artificial sweeteners – now often referred to as non-nutritive sweeteners in the research – have long sparked debate in both the general public and in the scientific community. Are they a safer alternative to sugar-sweetened foods/beverages, or are they innocuous and potentially beneficial for dietary adherence? Many concerns have been raised in relation to artificial […]

Even if you train consistently and smartly for a long, long time, your progress will eventually slow down and plateau. No matter how effective your program is, how dialed in your nutrition is, progress eventually comes to a halt. Your first instinct may simply be to do more, but what if the solution isn’t doing […]

You’ve probably heard people tell you one of the following: Training fasted is the worst thing for your gains. Training fasted is great for fat loss and muscle gain, as it boosts growth hormone and *insert random jargon.* I’ll admit, the former statement is the one you’re most likely to encounter today, but some of […]

Few topics in the gym spark as much debate as exercise selection. In fact, exercise selection-related content tends to do better, in terms of analytics, than nearly any other training-related content. On one hand, you’ll find lifters who argue that all exercises are interchangeable, optimal doesn’t exist, and that exercise selection doesn’t matter provided you […]

Powerlifting often gets a bad reputation for being dangerous. For a lot of people, the image of grinding out very heavy weights automatically translates to “injury about to happen.” But when you actually look at the data, the reality is extremely different. A ​2024 review by Tung et al​ examined 17 studies on injury rates […]

Insufficient sleep is both unpleasant and ​well-documented​ to impede your efforts to improve your body composition. The bad news is that the negative effects don’t stop there. Sustained sleep restriction can also negatively affect performance in the gym and recovery. To illustrate, a study by ​Knowles et al​ had 10 healthy, trained females undergo two […]

When you get interested in “science-based” lifting, you’ll almost certainly hear that you shouldn’t put too much stock in a single study, and it’s much better to focus on systematic reviews and meta-analyses. Meta-analyses are “studies of studies.” Instead of relaying the results of a single intervention in a single sample of subjects, a meta-analysis […]

  Let’s be real: most people start working out because they want to look better. I get it. When I first started working out after college, that was my main motivation too. And hey, there’s nothing wrong with that. It’s a great thing to feel confident in your body. But what I’ve learned since then […]

Testosterone is arguably the most well-known hormone when it comes to resistance training. It plays a fundamental role in male physiology, reproductive health, and, crucially, in influencing the muscle hypertrophy response. As a result, testosterone-boosting supplements and strategies are popular online. While it’s generally acknowledged that a sufficient dietary fat intake is important for testosterone, […]

  Fifteen years. That’s how long I’ve been training—through injuries, life changes, burnout, breakthroughs, and everything in between. And here’s the truth: I have no plans to stop. Yes, I train seriously. I compete in jiu-jitsu, and I push myself hard. But I don’t do it for the medals or the accolades—I do it because […]