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How Much Protein Do You REALLY Need for Building Muscle – Evidence Based View

If you’ve got a goal to build muscle, you need to be eating enough protein. There is some debate about how much is necessary for the growth of maximal new muscle tissue. Some people say it’s 1g per lb of your bodyweight – but this feels too simplistic. Some people firmly believe that more is…
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Everything You Need to Know About Meal Replacement Shakes

Meal replacement shakes have long been the go-to drinks for bodybuilders, athletes, 9 to 5ers, and dieters. People consume meal replacement shakes for different reasons. For some, it’s to get in extra protein in a convenient and cheap way – with extra nutrients. For others, it’s to shed weight by removing extra calories from their…
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Is Saturated Fat Terrible For Your Health or is this a Myth?

Saturated fat has a really bad rap. Common belief is that a high intake of it will increase your likelihood of developing and dying from cardiovascular diseases, heart attacks and strokes. Others argue a link between saturated fat and diabetes. But what does the evidence say? When it comes down to testing these relationships with…
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Is it Healthy to Eat Eggs? (Evidence Based)

This post about eggs and whether they’re healthy is adapted from a thread on twitter that I posted, which went semi-viral. If you’re not following me on twitter, you can do that here! Eggs are a source of massive confusion when it comes to health. People aren’t sure whether they’re good for you or if…
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Compound Exercises: How to Use them for Optimal Gains

Compound exercises are the best way to efficiently work multiple muscle groups at once. If you want to work your whole body, build muscle everywhere and you’re interested in getting the maximum returns from the time you spend training, then compound exercises are absolutely what you need to be doing. With just 6 compound exercises…
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Progressive Overload – The Seriously Important Principle for Your Gains

Progressive overload is an absolute must if you want to get stronger and build muscle. But what is it? Put simply, it is the gradual increase in difficulty of your workout program over time. Time in this sense refers to session to session, week to week and month to month – rather than intra-workout. This…
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10 Important Tips for Gym Newbies

When you’re just getting started in the gym, you can really feel like you don’t know what you’re doing. This post will give you 10 tips to help you get started with the gym and make working out a habit that you can sustain. 1. Don’t worry about other people. Gym intimidation is enough to…
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Can You Build Muscle with Light Weights?

One of the biggest misconceptions people hold is the belief that you need to lift heavy weights to build muscle and light weights are next to useless. In truth, you can build muscle with ANY load (including light weights), as long as your sets are difficult and come close to failure. There is strong evidence…
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Upper/Lower Workout Plan – The Perfect Program for Intermediate Lifters

An upper/lower workout split can be the perfect option for intermediate lifters. While beginners usually do best on a full body program, intermediates may need more volume to keep progressing, but a lower frequency for optimal recovery from that volume. Full body programs usually see you train 3 times per week, training every muscle group…
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Is it OK to Train With Weights 7 Days Per Week?

Is it possible to work out all 7 days of the week and make good progress? Is there ever a situation where that might be recommended? Do you even need rest days? If you’ve read a bit about weight training, you’ll no doubt be aware that it’s usually recommended that you have rest days from…
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