Should you decrease your volume when cutting? [Study review]
How much volume should your program have for best results when cutting? I’ve written extensively about training volume on my website and social media, but there isn’t much research on people that are...
View ArticleHow to set up an effective diet to cut or bulk [Podcast]
In this interview on Swole Radio we talk about how to set up your diet for fat loss or muscle growth. We go into detail on all the macros, the optimal energy intake and more. The time stamps below give...
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Is spinal flexion actually dangerous when squatting or deadlifting?
You’ve probably been taught to keep your spine and pelvis in a relatively neutral position while squatting or deadlifting. Specifically, you’re not supposed to let your back round over (spinal flexion)...
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How does your grip width during the bench press affect which muscles you train?
In this video, I dissect a new study on how your grip width affects which muscles you train with the bench press. The common idea of ‘narrow grip for triceps, wide for pecs’ is not quite accurate. This...
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Is obesity a disease?
Is obesity a disease? And is it beneficial to call it that? In this video I review the research on the effects on weight stigma and fat shaming as well as the psychological side-effects of biogenetic...
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Advanced training programming considerations [Revive Stronger Podcast]
Lots of interesting material for serious lifters on this podcast! We talk about dealing with injuries, new findings on stretch-mediated hypertrophy, ideal step counts, training programming for advanced...
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Insights on injury management, maintaining muscle, the downside of always...
In this podcast, Jeff from The Mind Muscle Connection podcast and I discuss many topics related to strength training, including injury management, maintaining muscle mass, the drawbacks of constantly...
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What are the biggest and smallest muscles in the body?
Most people’s idea of which muscles are small and which are large is based on their outward appearance. This is like trying to determine how many square feet an apartment has by only looking at it from...
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How to make greater gains via stretch-mediated hypertrophy [Podcast]
In my latest talk with Mike from Muscle For Life, we dive into the topic of stretch-mediated hypertrophy and explore the mechanisms behind it. We discuss the difference between active and passive...
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The 5×5 Texas Method program review [science]
The 5×5 Texas Method popularized by Mark Rippetoe is legendary, but does it actually live up to the hype? In this video, I review the 5×5 Texas Method program based on modern exercise science to see if...
View ArticleShould you program diet breaks while cutting? [New study]
Diet breaks are a popular dieting tool in evidence-based fitness circles. Diet breaks are claimed to improve muscle retention, fat loss and diet adherence. We collaborated with the University of South...
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4 Practical tips on how to build rounder delts
Do you struggle with building round cannonball shoulders? This video explains why and gives you 4 practical tips on how to build rounder delts. Transcript (automatic) Do you have nice, round,...
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Bayesian curls: the best biceps builder
Do you want bigger guns? Of course you do. Here’s the perfect exercise for bigger biceps. Bayesian curls Bayesian curls are a cable biceps curl performed facing away from the cable station. During...
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Psychological Hacks for Weight Loss [podcast]
This podcast is packed with practical tips to lose fat. Bill AKA Dr. Swole and I had a great talk about diet psychology and how to implement a fat loss diet. I think almost everyone will get a lot out...
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The Science of Self-Control with Menno Henselmans [podcast]
This was a great podcast on how to lose fat and how to stick to your diet. Ben Brown was a good interviewer and did a professional job with this one. It’s aimed at the more general population, so...
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Body Fat Percentage Pictures: A Visual Guide for Men
For the women’s visual guide to understanding body fat percentages, click here. This guide can be used to estimate a woman’s body fat percentage by eye. In contrast to most of the the compilation...
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Understanding Body Fat Percentages for Women: A Visual Guide
For the men’s visual guide to understanding body fat percentages, click here. This guide can be used to estimate a woman’s body fat percentage by eye. In contrast to most of the the compilation photos...
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Menno Henselmans & exercise selection [podcast]
This was a great interview about exercise selection for maximum muscle hypertrophy. Ahmed Alshehhi and I discuss my favorite exercises for each body part, how to count training volume and more advanced...
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How to count training volume and design a sensible training split
People talk a lot about how much training volume to do and which exercises to do but rarely about their relation: how do we count the volume of different exercises when it comes to stimulating certain...
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5 Tips for strength trainees in Ramadan
Ramadan is upon us, so here are some tips for my subscribers that are doing Ramadan and PTs that have clients that are doing Ramadan. It will help make things a lot easier and help you preserve your...
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