26 in-depth guides on exercise and nutrition
The fundamental principle behind muscle growth — how should you apply progressive overload?
The three essential pillars — training, nutrition, and rest — you must understand to build muscle mass.
The key to any diet is a caloric deficit. Healthy and sustainable strategies for losing body fat.
How to correctly use compound and isolation exercises for a more efficient training program.
How should you set your carbohydrate, protein, and fat ratios for an effective diet?
Sleep and recovery are just as important as training. How to maximize growth hormone secretion.
Scientific methods for breaking through a plateau when your training progress has stalled.
The real effects of intermittent fasting protocols like 16:8 and 5:2, and how to do them correctly.
Don't rely on willpower alone. Science-backed strategies for sustaining your motivation to train.
Prevention is the best cure. Core principles for safe and sustainable training throughout your life.
Right after training? Before bed? The truth about protein timing and the so-called anabolic window.
Between cardio and strength training, which is more important for losing body fat?
There's no magic food that boosts your metabolism. Here are the scientific facts.
From the vast world of supplements, we select only those with real, proven scientific evidence.
Lifting 50 kg with perfect form is better than lifting 100 kg with sloppy technique.
Simply drinking enough water can improve exercise performance by 20%. The science of hydration.
Something that might matter more than counting calories. How you eat is just as important as what you eat.
A step-by-step training program for people walking into the gym for the first time.
Effective workouts are absolutely possible at home. Exercises you can do without any equipment.
What should you eat, and when, to maximize your training results?
Exercise and nutrition strategies that account for women's unique physiological characteristics.
From proper squat technique to advanced variations — the definitive guide to the king of lower body exercises.
Everything about the deadlift — the most functional of all exercises. Proper technique and safe execution.
Everything about creatine — the supplement with the most research-backed evidence of any product on the market.
Training, nutrition, and lifestyle strategies for an effective muscle-building phase.
A science-based cutting strategy that eliminates body fat while protecting muscle mass.
