muscle

From the first time that most of us ever picked up a weight we were told that we should eat foods that are high in protein and low in fat. In fact, most of society is under the assumption that they should eat as little fat as possible because it is the only way to stay lean. Fat has kind of...

Being a hardgainer can be extremely frustrating. The hard work you put in at the gym and dinner table can at times seem to take forever to pay off. While there are many articles that talk about proper training and nutrition for hardgainers, the topic of supplementation is rarely addressed. This...

Protein is without a doubt the most talked about macronutrient. The other ones just don’t get enough attention. Carbs are good for energy. Fat is cool for hormonal health. Alcohol is cute and tasty, but protein literally builds you slabs of muscles that makes you look aesthetic to the opposite...

What is HMB? HMB is a metabolite of the amino acid Leucine. Basically that means your body turns leucine into HMB. With touted benefits such as increased lean body mass, improved strength, and improved body composition, let’s see exactly what the science says about HMB. Your Body is an HMB...

The question up for discussion today is "do creatine and alcohol mix?". I'm going to talk about the effects alcohol has on building muscle and what happens if you drink alcohol while using creatine. There have been no official studies into the effects of creatine and alcohol in the past. We have...

What Choices Do You Have? There are many choices, but every type of powder has its own benefits. Some people might find one type to be better than the other because of the difference in their needs. To have a quick view of the common types of protein powder in the market, here is a list to...

Serious lifters need massive amounts of energy and focus to fuel their intensive workouts. Pre-workout nutrition and supplementation achieve these objectives in the most efficient manner possible. However, the pre-workout period is also a time to promote muscle growth. To experience the kind...

Consuming enough protein for muscle growth remains the number one priority for all bodybuilders from the beginner to an Olympia contender. Every pro knows that protein is an essential bodybuilding nutrient. It’s basically the first real lesson every dedicated lifter learns on their quest for...

You train hard, eat right, and get results. To go along with your dedication, you also want to maximize your supplement plan. But where do you begin? There are so many quality supplements on the market – protein powders, pre-workout formulas, creatine blends…the list goes on and on. Look no...

The effects of creatine are nothing new. As one of the most researched supplements on the market, it should be a part of any serious lifters supplement stack. Not only has it been unofficially proven to work by bros at your local gym, it is also a clinical superstar producing real, substantial...

You train hard, eat right, and get results. To go along with your dedication, you also want to maximize your supplement plan. But where do you begin? There are so many quality supplements on the market – protein powders, pre-workout formulas, creatine blends…the list goes on and on. Look no...

One of the things I am most “known” for in this industry is my profound belief about just how vital a role the mind plays when it comes to altering one’s physique. In University I spent a lot of time studying the connection and synergy between the brain and body, eventually coming to the...

There are many reasons why a person may require weight gain due to being underweight. Genetics may play a major part in keeping a person lean. Some medical conditions may alter the way food is digested or have an effect on a person’s food intake. So the first port of call for any underweight...

Here are the calories and macro breakdowns: Lifting Days: 4,090 total calories. 395 grams of protein, 335 grams of carbs, 130 grams of fat. Non-Lifting Days: 3,430 total calories. 355 grams of protein, 210 grams of carbs, 130 grams of fat. Diet Plan For Training Days I cut back significantly...

The process of building muscle isn't just about sets, reps, consistency and progressive overload. To pack on lean mass you also need a bulking diet that delivers. Moving iron without moving a fork is like running uphill in the mud. You might get to the top eventually, but it's going to take a...

Two of the most frequently thrown around words in bodybuilding subculture are “anabolic” and “catabolic”. However, I’m guessing that the majority of laypeople don’t actually know much about these terms beyond the fact that the former refers to building and the latter to breaking down. Given...

If you are like any other bodybuilder on the planet you fight for every ounce of hard-earned muscle each and every day you enter the gym. Your diet is on point, your workouts are consistent and your rest and supplement regimen is perfect. Somewhere on the road to your ultimate physique you may...

Could chocolate be the boost you need to make new gains? Learn more about the benefits of dark chocolate and how it can be used to promote muscle growth! Let’s face it; there is so much awesome food in the world that it can be hard to maintain a healthy diet. For many people, good food is one of...

Ever wondered why all those hours in the gym is failing to bring you results? Well it’s probably got something to do with Cortisol and after reading this article you should have an understanding of exactly what this hormone does and what you can do to minimise its negative effects. What is...

You can do a lot for your health simply by consuming more plant based foods during the course of the day. But if you’re an average gym rat, your sole focus probably lies around getting enough grams of protein each day. What if I told you, you could do both? Veganism and vegetarianism get bad...