Can Cluster Sets Help You Gain Muscle and Strength? What Science Says

Key Takeaways A cluster set involves breaking up a regular weightlifting set into a “cluster” of mini-sets (hence the name) with a short break in between each. Weightlifters use cluster sets to reduce fatigue during their workouts and perform their reps with better technique and more explosively. While cluster sets may be helpful in a few...

Good Science, Bad Science: The Difference and Why It Matters

This article is a chapter from my newest book, Fitness Science Explained, which is live now in our store. If you want a crash course in reading, understanding, and applying scientific research to optimize your health, fitness, and lifestyle, this book is for you. Also, to celebrate this joyous occasion, I’m giving away $1,500 in...

The Complete Guide to Eating and Training During Your Menstrual Cycle

Key Takeaways The menstrual cycle refers to a series of hormonal and physiological changes that occur in a woman’s body roughly every 28 days to prepare her for pregnancy. The first half of the menstrual cycle is the follicular phase, and the second half is the luteal phase. Most women will perform slightly better in...

The Definitive Guide to Full-Body Workout Routines

Key Takeaways Most full-body workout routines involve training two or more muscle groups per workout and each muscle group at least twice per week. The main benefits of full-body training is it may reduce muscle soreness and fatigue and improve your workout performance and thus strength and muscle gain. Keep reading to learn whether you should...

Is It Safe to Go Back to the Gym? What Science Says

Key Takeaways In a recent study, Norwegian researchers had 1,500 former gym goers return to the gym during the lockdown, and another 1,500 former gym goers stay home. None of the participants caught COVID-19 from the gym, and on the whole, all of them had a much lower risk of becoming infected than the average...

Can Hyperventilating Make You Stronger? What Science Says

Key Takeaways In a recent study, researchers wanted to see if hyperventilating before weightlifting would help people get more reps in each set (which could lead to more strength and muscle gain over time). After hyperventilating, the weightlifters were able to get significantly more reps in each set and became less fatigued throughout the workout...

Get Stronger Now with these 9 Weightlifting Cues

Key Takeaways A weightlifting cue is a simple reminder, usually in the form of a phrase, that directs your attention to a particular aspect of your exercise technique. One of the best bench pressing cues is “break the bar in half,” one of the best cues for squatting is “spread the floor with your feet,”...

The 4 Best Workout Splits for Women (According to Science)

Key Takeaways A workout split is a way or organizing your workouts throughout the week so that you train some muscle groups or exercises on some days, and other muscle groups and exercises on other days. No workout split is inherently better than another, and the best workout split for you depends on your schedule,...

This Is How You Should Stretch If You Want to Get the Best Results

Key Takeaways Stretching has gotten itself a bad name in the fitness space, but most of the criticism is unjustified according to the most up-to-date research. If you want stretching to help rather than hinder, it’s important to manipulate variables such as when you stretch, how long your hold stretches for, and how intensely you...

How to Get Back Into Weightlifting After a Break from the Gym (With a Training Program!)

Key Takeaways Your main goal during your first few weeks back in the gym should be to train just enough to improve your muscle’s ability to resist soreness, and to improve your technique. To do this, you’ll want to train with relatively light weights, low volumes, a variety of rep ranges, and a higher than...
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