If you're falling short on protein, what should you do? First, double check to see if you set your daily protein goal properly. Many people make mistakes when setting their macros and think they need far more protein than they do. Second, if you still need to eat more protein, check out our list of the 33 best ways to make sure you get enough protein
In previous Burn the Fat Blog posts, I've discussed the most crucial muscle-building program design principles like the ideal number of sets (volume), the perfect number of reps and the magic of progressive overload. Today I'll briefly share another key principle of muscle growth - it's the ultimate #1 key to gaining muscle. Or if we flipped it in reverse... NOT applying this muscle-building principle is THE biggest mistake that stops your muscle gains. This ultimate principle for building muscle is...
Can you build muscle with resistance bands? Yes. Are resistance bands better than free weights for building muscle? No. Can you build three times as much muscle with resistance bands? Absolutely no! And as you'll learn in this post, both science and observation back up these answers. But if this is true, then why do resistance bands seem so popular these days and why do you hear so many people claiming bands are better?
It's possible to build a lot of muscle with no split routine at all. Full body workouts have their place, especially for beginners, for time efficiency and for "back to basics" strength training. But suppose you have a physique and visual aesthetics goal and decided to go with a body part split. What is the best split routine for building muscle?
How often should you eat protein if your goal is to maximize muscle gains? If you've been persuaded by trendy diets like intermittent fasting, you might think protein frequency and distribution don't matter. "Just [...]
Most people believe that if they don’t lift heavy, they’ll never gain muscle. High rep, light weight training has always been thought of as for endurance or toning. Some people would even say, "Lifting light is for wimps." Science now shows that you can build muscle with light weights if you do 1 thing
We all know that pullups are an awesome, superior exercise for your upper back and even your arms. Trouble is, most people struggle to do any pull-ups at all... A great alternative that's also [...]
So, you’re aiming to achieve progressive overload, especially trying to increase how much weight you lift, but instead you go backwards! Your weights drop, your reps drop, or both! What [...]
The "Shocking" truth about electrical muscle stimulation (EMS). Shocking. Get it? Sorry, bad pun - I couldn't resist. But this deserves to be poked fun at. "Attach electrodes to your belly, turn on the current, [...]
Once you’ve planned out a weight training routine that follows all the best practices of good program design, the single most important thing you can do to gain muscle is consistently apply the principle of [...]
