Latest posts
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The Best Rep Range for Muscle Growth
The best rep range for muscle growth is often cited as 6 to 12 reps, but total volume and effort matter most. Here is how to train for hypertrophy.
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How Much Protein Do You Need to Build Muscle?
To build muscle, research commonly points to around 1.6 to 2.2g of protein per kg of bodyweight per day. Here is how much you need and how to hit it.
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How to Break Through a Training Plateau
Stuck at the same weights? Break a training plateau by checking your progression, recovery, intensity, and program. Here is how to start progressing again.
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Progressive Overload: The Key to Getting Stronger
Progressive overload means gradually increasing the demand on your muscles over time. It is the single most important principle for building strength and muscle.
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What to Eat Before a Workout
What should you eat before a workout? A mix of carbs and protein 1 to 3 hours before training fuels energy and performance. Here is what to eat and when.
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Pre-Workout Myths, Debunked
Common pre-workout myths: more caffeine is better, the tingle is dangerous, and it builds muscle for you. Here is the truth behind the biggest myths.
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Pre-Workout Nausea: Why It Happens and How to Fix It
Pre-workout nausea usually comes from an empty stomach, too much caffeine, too little water, or a too-concentrated mix. Here is how to fix and prevent it.
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Pre-Workout for HIIT and CrossFit
Pre-workout helps HIIT and CrossFit with energy, endurance, and focus for explosive, high-intensity work. Here is how to use it for interval and functional training.
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L-Theanine: Benefits for Calm, Focused Energy
L-Theanine benefits include promoting calm, focused energy, especially when paired with caffeine to reduce jitters. Here is why it is key in a clean pre-workout.
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Alpha-GPC: Benefits for Focus and Mind-Muscle Connection
Alpha-GPC benefits include supporting focus and the mind-muscle connection, which is why it is a key nootropic in a focus-driven pre-workout. Here is what it does.
