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Author: Dr. Jarrod W. Brown
Five Practices to Build Mass and Unleash Your Inner Titan
Building muscle isn’t just about lifting heavy things; it’s a symphony of dedication, discipline, and strategic action. It’s about forging a physique that commands respect, a testament to your unwavering commitment. So, if you’re ready to transform from aspiring lifter to muscle-bound marvel, here are the top five things you absolutely must do to build… Read more
Aristotle in the Gym, or, The Virtues of the Bodybuilder
The pursuit of physical excellence through bodybuilding and resistance training, often perceived as a purely aesthetic endeavor, can be understood as a profound exercise in character development. While the outward goal may be a sculpted physique, the process itself cultivates a range of virtues, echoing Aristotle’s exploration of aretē (excellence or virtue) in his Nicomachean… Read more
Maximizing Muscle Growth with Blood-Flow Restricted Training
Blood-flow restricted (BFR) training, also known as occlusion training, has emerged as a powerful tool for stimulating muscle hypertrophy, even with lighter loads. This technique involves partially restricting blood flow to the working muscles during exercise, creating a unique physiological environment that promotes muscle growth. This article will delve into the mechanics of BFR training,… Read more
Nutrient Timing, Muscle Growth, & Performance
Protein Timing: Does It Really Matter for Muscle Growth and Performance? A research recap of M Lak, Bagheri R, Ghobadi H, et al. Timing matters? The effects of two different timing of high protein diets on body composition, muscular performance, and biochemical markers in resistance-trained males. Frontiers in Nutrition. 2024;11. doi:10.3389/fnut.2024.1397090 A new study published… Read more
How Bodybuilding Coaches Shape Training, Diet, and Supplementation
A recent study published in the Journal of Functional Morphology and Kinesiology (2023) sought to examine how bodybuilding coaches balance evidence-based approaches with practical experience. Read more
Optimizing Muscle Growth: Nutritional Strategies for Hypertrophy
Emerging research suggests that a variety of dietary supplements can enhance the body’s ability to gain muscle beyond just protein intake. A recent study published in the Journal of Human Kinetics explores the role of different supplements—including carbohydrates, vitamins, minerals, creatine, omega-3 fatty acids, polyphenols, and probiotics—in optimizing the skeletal muscle growth response to resistance… Read more
Training to Failure: What the Research Says About Strength and Hypertrophy
For decades, gym-goers and professional athletes alike have debated a critical question in resistance training: how close to failure should you train to maximize strength and muscle growth? A recent meta-analysis led by researchers from Florida Atlantic University, Deakin University, Auckland University of Technology, and Solent University seeks to provide clarity on this issue. Their… Read more
Maximizing Muscle Hypertrophy
A new narrative review mostly authored by folks at CUNY Lehman College, led by experts in exercise science, dissects the optimal training techniques for hypertrophy, focusing on key variables such as repetition tempo, range of motion (ROM), and exercise-specific kinematics. Read more
The Science Behind Muscle Hypertrophy
Anabolic Signals and Strength Training in Sports Medicine Research recap of M Behringer, Heinrich C, Franz A. Anabolic signals and muscle hypertrophy – Significance for strength training in sports medicine. Sports Orthopaedics and Traumatology. Published online February 8, 2025. doi:10.1016/j.orthtr.2025.01.002 Muscle hypertrophy—the increase in muscle mass and cross-sectional area—is a fundamental process for both athletic… Read more
Sodium: Friend or Foe of the Bodybuilder?
Don’t Get Salty about Sodium Sodium. It’s a mineral often demonized in discussions about health, linked to high blood pressure and heart disease. But for bodybuilders, sodium plays a more nuanced role, one that can impact performance, muscle appearance, and even contest preparation. Understanding this complex relationship is crucial for maximizing gains and achieving peak… Read more