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Building Muscle Reduces Body Fat: New Study in Sports Medicine Review A new review suggests that building muscle reduces body fat more consistently than many people realize. Across 122 studies, researchers found that muscle hypertrophy was repeatedly associated with lower fat mass and better blood sugar markers.... https://evidencebasedmuscle.com/building-muscle-reduces-body-fat/

Creatine Monohydrate for Endurance Recovery: What This New Review Means for Performance, Recovery, and Muscle

Key Takeaways: This new review suggests that creatine monohydrate for endurance recovery may be more useful than many athletes were led to believe, especially during hard training blocks and sports that include repeated bursts of effort. The research on creatine monohydrate and endurance performance shows the biggest benefits during sprint finishes, repeated surges, and high-effort moments,…

How Myo-Reps Affect Muscle Recovery: Build More Muscle in Less Time

How Myo-Reps Affect Muscle Recovery: Build More Muscle in Less Time Key Takeaways: This article explores how myoreps affect muscle recovery so you can make informed decisions about your training. Understanding how myo-reps affect muscle recovery can help you optimise your gym results. Understanding how myo-reps affect muscle recovery reveals why trained men achieved similar gains in 62% less…

Lifting Straps: Why Using Them Can Help Pack on More Muscle

Learning how to use lifting straps properly can enhance performance, it’s crucial to understand that they enhance grip strength, allowing weight lifters to handle heavier weights on deadlifts, leading to increased volume and increased muscle growth. Lifting Straps: Why Using Them Can Help Pack on More Muscle Summary The study found that lifting straps can increase maximal strength and lower…

HOW MUCH PROTEIN TO CONSUME DIETING VS BULKING [BASED ON SCIENCE]

HOW MUCH PROTEIN TO CONSUME DIETING VS BULKING [BASED ON SCIENCE] ARTICLE SUMMARY How much protein to consume while dieting is based on bodyweight. A high protein diet for body recomposition will be needed to prevent loss of lean muscle mass. Athletes should consume >1.4 grams per pound of body weight. The optimal protein intake for muscle growth is close to 1 gram per pound of body weight;…

#cutting after bulking

USING A RAW VEGAN BODYBUILDING DIET TO GAIN MUSCLE

VEGAN BODYBUILDING DIET SUMMARY A vegan bodybuilder diet resulted in similar gains in muscle mass as an animal-based diet when adequate essential amino acids are consumed. Consuming high quality vegan protein sources is essential for gaining muscle. A bulking vegan diet or gaining weight on a vegan bodybuilding diet can be accomplished by a calorie surplus to ensure optimal protein…

#000000 #bulking vegan diet #plant based diet #RAW VEGAN BODYBUILDING

5 EXERCISES BETTER THAN BENCH PRESS FOR MUSCLE GROWTH

Are you tired of doing free-weight barbell bench presses every workout and still not seeing the gains in chest size you want? You’re not alone; the bench press is the most common chest exercise in most training programs. What if I told you that training the chest with bench presses is not the holy grail of chest exercises? Based on the new science of stretch-mediated muscle hypertrophy, the bench…

#bench press

ARE SQUATS ARE THE KING OF HAMSTRING GROWTH?

DO SQUATS WORK HAMSTRINGS SUMMARY Squats are great for quad growth but do not increase hamstring growth. The depth has a major determination of which muscles will grow. Shallow or half range of motion will emphasize the quads, but a deep squat is needed to maximize the growth of the glutes. Hamstring curls, Stiff-legged deadlifts, seated leg curls, and Nordic hamstring curls…

#hamstrings

ARE ICE BATHS BAD FOR MUSCLE GROWTH? THE PROS AND CONS OF ICE BATHS POST-WORKOUT.

DO ICE BATHS AFFECT MUSCLE GROWTH? DO ICE BATHS AFFECT MUSCLE GROWTH SUMMARY Ice baths, cryotherapy, and NSAIDS blunt inflammation and are not conducive to muscle growth. Ice baths can blunt protein synthesis after exercise and reduce testosterone. Heat may be a better alternative than ice and cold water therapy 10/13 RESEARCH UPDATE: ICE BATHS AND MUSCLE GROWTH: INFLAMMATION IS IMPORTANT FOR…

#do ice baths affect muscle growth #ice bath

SHORT REST PERIODS BETWEEN SETS CAUSE MORE DAMAGE

SHORT REST PERIODS BETWEEN SETS CAUSE MORE DAMAGE DESPITE SIMILAR TRAINING VOLUME SUMMARY · Shorter rest periods between sets can reduce training volume and result in a lower muscle stimulus compared to longer rest periods. · Shorter rest periods can result in more muscle damage than longer rest periods. REST PERIODS BETWEEN SETS AND MUSCLE DAMAGE Bodybuilders have been training…

#negative effects of short rest periods #rest periods muscle damage #rest periods protein synthesis

DOES BETA-ALANINE INCREASE MUSCLE GROWTH?

DOES BETA-ALANINE INCREASE MUSCLE GROWTH ARTICLE OVERVIEW The study set out to answer, “Does Beta Alanine Increase Muscle Growth?” Beta alanine tingles commonly occur with beta alanine supplementation. Studies have found that beta alanine supplementation can increase maximal strength, power, and muscle endurance.. Prolonged consumption of beta-alanine doesn’t seem to enhance muscle growth…

#beta alanine #muscle growth #resistance exercise #rest periods

CONCENTRIC VS ECCENTRIC EXERCISE FOR GAINING MUSCLE. SCIENTISTS SAY THIS IS THE BEST TYPE OF CONTRACTION.

CONCENTRIC VS ECCENTRIC EXERCISE FOR GAINING MUSCLE SUMMARY There is no superiority of eccentric exercise compared to concentric contractions when high levels of effort or the sets are taken to failure.· Muscle damage becomes less over time due to the repeated bout effect, but muscle growth still occurs. Excess muscle damage can reduce muscle growth. When using the same amount…

#concentric versus eccentric hypertrophy #eccentric exercise #eccentric loading

DOES INTERMITTENT FASTING RESULT IN BETTER WEIGHT LOSS ?

DOES INTERMITTENT FASTING RESULT IN BETTER WEIGHT LOSS ARTICLE SUMMARY Intermittent fasting is not associated with lean muscle mass losses. There are pros and cons of skipping breakfast. Intermittent fasting does not result in impaired metabolism. Having breakfast results in better insulin sensitivity compared to skipping breakfast. An intermittent fasting meal plan, ketogenic diet, fasting…

#breakfast

SPOT REDUCTION: SCIENCE PROVES YOU CAN’T SPOT REDUCE FAT!

IS SPOT REDUCING REAL? Want to get rid of fat around your stomach? Do lots of crunches to burn belly fat! The idea that you can lose body fat by specifically targeting a certain muscle group has been around for decades. Back in 1986, a study looked at the dominant swinging arm (i.e., forearm) in tennis players compared to the non-dominant arm that was used and found that the dominant swinging arm…

#spot reduction #spot reduction myth

THE COMPLETE GUIDE TO A BODY RECOMPOSITION DIET

THE COMPLETE GUIDE TO A BODY RECOMPOSITION DIET SUMMARY A body recomposition diet should consist of higher protein with calorie restriction. Protein has several beneficial effects for losing body fat, building muscle mass, and increasing activity-related energy expenditure. Many studies have found that you can increase the number of calories you eat thru protein and have no or even reduced body…

#000000 #body recomposition diet #body recomposition diet plan

USING A CALORIC SURPLUS TO GAIN MUSCLE WITHOUT FAT]

HOW MUCH OF A CALORIC SURPLUS TO GAIN MUSCLE [AND NOT GAIN FAT] SUMMARY · Much of the research has shown that caloric surplus to gain muscle of 500 calories per day result in a large surplus of fat gain · A smaller calorie surplus for muscle growth is recommended for advanced bodybuilders if trying to minimize fat gains (200-300 kcals) RESEARCH UPDATE: HOW MUCH OF A CALORIC SURPLUS TO…

#protein overfeeding

DO CARBS HELP BUILD MUSCLE? [NEWEST RESEARCH]

DO CARBS HELP BUILD MUSCLE SUMMARY Many bodybuilder have questioned, “Do Carbs Help You Build Muscle?” A new study found that both lower and higher carbohydrate diets gained muscle mass equally. Furthermore, Strength gains were similar between lower and higher carbohydrate diets. ARE CARBS GOOD FOR BUILDING MUSCLE? There has been debate in the fitness and keto bodybuilding community as to…

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