Workout Routines

When it comes to lifting for hypertrophy, we often talk about optimal training volumes. Typically, that conversation centers around doing high volumes of resistance training for maximum muscle growth. But what about health? How much resistance training should the average person do to improve their health? ​A new meta-analysis by Momma et al​ helps answer […]

  There was a time in my life when all I wanted to talk about was fitness. I was obsessed. I read every book and study I could get my hands on. I tracked my workouts, filmed my progress, and poured my energy into building a brand around movement. I wanted to be a “fitness […]

Creatine is one of the most studied supplements in sports nutrition. It’s also one of the most misunderstood in terms of side effects. Despite decades of evidence suggesting it’s safe and effective, concerns about side effects – especially kidney and liver damage and hair loss – continue to be commonplace. In this newsletter, we’ll cover […]

Hint: It doesn’t mean you’re doing anything wrong. Let’s be honest: even when you love fitness (like I do), you’re going to get bored sometimes. You’ll wake up and feel meh about your workout. You’ll go through the motions. You’ll wonder if something’s wrong with you — or if you just need to switch it […]

You’ve likely heard the classic sleep advice: “Make sure to get 7-9 hours of sleep.” You may have also come across content, or even books, that highlight the importance of 7-9 hours of sleep and how anything short of that can be catastrophic to your health, performance, and body composition. However, recent research suggests that […]

For a long time, I believed that having a rigid training plan was the only way to make progress. I clung to my workouts like a lifeline. Every set, every rep, every rest day was accounted for. If I missed a workout, I felt off. Like I’d lost control. Like I wasn’t doing enough. Back […]