What is junk volume? In weight training, it’s the extra work that adds fatigue but not results. This article explains what junk volume really means, why more sets aren’t always better, and how science shows there’s a point where gains plateau. Learn how to spot wasted effort, train smarter, and make every set count...
How many sets should you do to build muscle? Some say one all-out set to failure is enough, while others swear by higher-volume training. What does the latest science actually show? This article breaks down decades of research to reveal how many sets per muscle group per week deliver the best results - and why more isn’t always better when it comes to muscle growth
Think you don’t have time to lift? Think again. In this post, you'll discover 9 proven, science-based strength training techniques that help you get more gains in less time. From supersets and drop sets to minimalist workouts and smarter rest intervals, you’ll learn how to train efficiently without sacrificing results. Perfect for busy people who want faster workouts and better balance between fitness and life.
Pressed for time? You can still get stronger and improve your physique with only two lifting days a week. The key is choosing the right exercises and progressing them consistently. In this article, I’ll share a minimalist, full-body training plan that delivers real results without long gym sessions — plus tips to keep making progress, avoid plateaus, and stay motivated
Whey protein is one of the most widely used nutritional supplements among bodybuilders and strength athletes for supporting muscle growth. Despite this popularity, there are "influencers" and "gurus" on social media spreading the idea that whey is a processed food that's unhealthy and should be avoided. Here's what the science actually says about whey protein and health...
Consumer Reports released their October 2025 investigation finding heavy metals in popular protein powders, and the headlines are sparking panic again. But before you toss your supplements, let's talk context. This isn't the first time we've heard this, and the science tells a more nuanced story. Learn what the analysis actually found, which products tested highest, and how to use protein powder safely without the fear-mongering
With only 5 ingredients and a baking time of as little as 12 minutes, it doesn't get much easier to make delicious oatmeal pumpkin protein cookies at home. All you need is rolled oats (oatmeal), pumpkin puree (canned), vanilla or pumpkin protein powder, some pumpkin spice, and a sweetener (if you want it) and you're off and baking. You get 10 grams of protein per cookie with only 116 calories......
After overcoming injuries and setbacks, 76-year old Bill Hilton transformed his body by combining targeted nutrition and customized weight training. His success story highlights how proper calorie management, consistent workouts and perseverance can lead to extraordinary results at any age - like dropping 32 pounds in only 12 weeks in the Burn the Fat Challenge. Read on to see his exact strategies for nutrition, training, and overcoming injury and adversity
What really drives us to follow through on our goals, and why does motivation so often fade in the middle? In Get It Done, psychologist Ayelet Fishbach tackles these questions with science-backed insights on goal setting, self-control, and the role of social support. In this review, I unpack her most practical ideas, from turning chores into aspirations to reframing failure as learning, and explore what her research means for fitness, health, and everyday success...
High-protein junk food is booming - from protein donuts and chips to bars and even pop-tarts. These snacks are marketed as healthier indulgences, but do they really help with weight loss, or are they still just ultra-processed foods in disguise? In this article, I break down the latest research, including new metabolic ward studies, and share whether protein-fortified junk food belongs in your diet, and in what amount
