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Category: Fitness

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Does Alcohol Affect Your Gains?

Alcohol consumption before exercise was once thought to be ergogenic (increasing performance), but the literature today points towards that low-moderate doses of alcohol consumption before exercise has negative effects on cardiovascular endurance. The evidence for how alcohol affects

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How Many Sets To Do To Build Muscle?

This review aimed to determine how many sets should be performed on an upper body muscle group per training session to optimize hypertrophy and concluded < 3 is similar to ≥ 3 sets. Despite the conclusions of this

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Should You Work Out Many Times A Day?

In a recent study, performing the entirety of one’s strength training in a single session versus splitting it up into three sessions per training day didn’t affect gains in lean body mass, upper body strength, or upper body

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How To Coach Lifting Technique Effectively

Most people would expect that the best way to master a skill is to perform it perfectly, over and over again, with the repetition of perfect technique ingraining and refining the motor pattern. Paradoxically, the opposite tends to

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When Should You Do Cardio?

Your muscles store energy as a carbohydrate known as glycogen, allowing you to be able to carry out an intense workout as your glycogen stores are depleted. Refilling these glycogen-stores is one reason why post-workout carbohydrates are important.

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DO PAINKILLERS AFFECT GAINS?

Eight weeks of using a high daily dose (1,200mg) of ibuprofen does seem to inhibit both hypertrophy and strength development. However, previous research has shown that lower doses (400mg) may not and that the dosage in the present

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Is Omega-3 A Waste of Your Money?

Not all fats are unhealthy. Omega-3 fatty acids are one of the “good” types of fat. Western diets are rich in Omega-6 fatty acids, but low in omega-3. Adding Omega-3 will help balance the ratio between Omega-6 and

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