Fitbod

6 posts

Evolve AI Workout App—Independent Review: Results & More

Is Evolve AI worth it?

8 min read Public

3 Best AI Bodybuilding Apps to Build Muscle (Free & Paid)

Ready to ditch generic workout apps and unleash serious muscle gains?

8 min read Public

10 Best AI Workout Apps to Get in Shape Faster (Free & Paid)

The best apps to get in shape faster with artificial intelligence

16 min read Public

5 Best Diet Apps for Bodybuilding & Muscle Gain

The best bodybuilding diet and macro tracking apps to optimize your nutrition for muscle gain

11 min read Public

How Much Does Fitbod Costs in 2024? [Promo Code]

An independent guide to Fitbod's pricing, with promo codes and free alternatives

2 min read Public

Stronger by Science Hypertrophy Program Review [In-Depth]

Is Greg Nuckols' popular hypertrophy program worth it?

12 min read Public

Myofibrillar vs Sarcoplasmic Hypertrophy: Definitions & Training

Is it really possible to train for both myofibrillar and sarcoplasmic hypertrophy?

9 min read Public

4 Upper-Body Hypertrophy Workouts (11 Best Exercises)

The best upper-body workouts to build muscle fast

9 min read Public

7 Best Free Bodybuilding Apps to Build Muscle on a Budget

Build muscle without breaking the bank with these free bodybuilding apps reviewed by experts

10 min read Public

Hypertrophy Specific Training Program Results & Review

Comprehensive review of hypertrophy specific training programs and their results

10 min read Public

5 Best Bodybuilding Apps for Muscle Hypertrophy in 2024 [In-Depth Comparison]

Expert review by former competitive natural bodybuilder and trainer of physique athletes with a PhD in exercise physiology

21 min read Public

How to Build Muscle Fast: 10 Battle-Tested Tips

Want to build muscle in a hurry, but not sure where to start? This article is for you.

7 min read Public

Independent Chris Bumstead Workout App Review: Cbum Fitness

Chris Bumstead is an amazing bodybuilder, but is his workout app just as amazing?

7 min read Public

Muscle Hypertrophy Workout for Beginners: Definitive Guide

So you want to work out for hypertrophy, but you’re not sure where to begin. * Should you ask your buff friend? * Trust bodybuilding magazines? * Check out YouTube and Instagram? Everyone seems to have their secret sauce, and it gets confusing fast. In this definitive guide, you’ll see exactly

10 min read Public

Muscle Booster Workout App Review: Is It Worth It?

Honest look with pros and cons, screenshots, price, and more

14 min read Public

10 Best Workout Tracker Apps & Gym Logs for Weight Lifting

The best apps to track your gym workouts

10 min read Public

21 Hypertrophy Training Methods for Muscle Mass [In-depth]

Ultimate list of the best hypertrophy training methods to build muscle fast

11 min read Public

3 Periodization Models for Muscle Strength & Hypertrophy

Linear, undulating, flexible, autoregulated... which periodization model is best for your hypertrophy goals?

12 min read Public

10 Best Gym & Weight Lifting Apps to Build Muscle in 2022, According to Scientist with 21 Years of Experience Lifting Weights (Free Apps Included)

The best apps for gym workouts, weight lifting, bodybuilding & more Looking for the best gym or weight lifting app? You’ve come to the right place. Lifting weights is one of the best ways to build muscle and strength. But if you don’t know what you’re doing,

16 min read Public

3 Best Free Gym Apps for Muscle & Strength (We Tested 13)

13 apps tested—focusing on gym workouts for muscle and strength

4 min read Public

3 Best Bodybuilding App for Beginners—Build Muscle Faster

We've tested 13 bodybuilding apps to find the best for beginners who want to build muscle fast

7 min read Public

Body Recomposition: Gaining Muscle & Losing fat

Not everyone's cut out for body recomposition, but with the right approach, you can effectively gain muscle and lose fat simultaneously

4 min read Public

5 Best Workout Plans for Skinny Guys to Build Muscle Fast

So you’re skinny, and you want to build muscle fast. You know you need a good workout plan. So you type “workout plan” into Google and you get 147 million results in 0.62 seconds. Ugh. How do you choose? The problem with workouts on Google As a certified

20 min read Public

Bulking: How Fast Should You Build Muscle? [Full Guide]

A practical, science-based look at how fast you should realistically aim to gain muscle

18 min read Public

Strength Training for Hypertrophy: Exercises & Cycles for Muscle Gain

To get the body of a Greek god, should you aim to get stronger?

6 min read Public

Training for Hypertrophy: The Case Against Muscle Damage

This week, I was PUMPED to contribute this article to Greg Nuckols’ awesome site (I’ve been amazed by Greg’s work over the years): Training for Hypertrophy: The Case Against Muscle Damage In this piece, I review the evidence on muscle damage. Does it really cause hypertrophy? I was

1 min read Public

10 Best Bodybuilding and Hypertrophy Programs to Build Muscle in 2023 [In-Depth Review]

Exercise doctor reviews the best workout plans to build muscle fast

22 min read Public

Building Muscle: Do You Really Need a Personal Trainer?

Certified trainer weighs the pros and cons

6 min read Public

Strong Workout App: Brief Review & Alternative for Smart Lifters

Have you tried the workout app Strong but found it fell short of your expectations? Are you looking for an alternative weight lifting app? If so, you’ve come to the right place. My name is Garett Reid and I have been in the fitness, strength, and conditioning industry for

12 min read Public

Strong Workout App Review: Is It Worth It?

Honest review with pros and cons, screenshots, price, and more

11 min read Public

JEFIT Workout App: Critical Review and Alternative

JEFIT has 2,000+ programs—is this better or confusing?

14 min read Public

Arnold Bodybuilding: Book, Workouts, Diet & Muscle Tips

Unveiling Arnold's deep muscle-building insights

14 min read Public

Independent RP Hypertrophy App Review

Is the new Renaissance Periodization Hypertrophy App worth it?

4 min read Public

JuggernautAI Workout App: Independent Review

Is this the best app for strength training and powerlifting?

12 min read Public

HEVY Workout App: Independent Review

Can the HEVY app help you build muscle and strength?

12 min read Public

Hypertrophy Rep Range: Is 8-12 Optimal for Muscle Growth?

An up-to-date look at the science of rep ranges for muscle hypertrophy

8 min read Public

StrongLifts 5x5 App Review: Is It worth It?

Is this popular program and app your best bet for muscle gain?

12 min read Public

Rest-Pause Set for Hypertrophy: Benefits, Examples & More

A practical, science-based guide to building muscle faster with rest-pause sets, a technique used by the only bodybuilder to ever beat Arnold Schwarzenegger at the Mr. Olympia

12 min read Public

StrongLifts 5x5 Program & Workout App Review [13-Point Critique]

Is StrongLifts 5×5 really the perfect plan for beginners?

14 min read Public

5x5 Program for Muscle Hypertrophy: Pros & Cons

Is 5x5 the right muscle-building program for you?

11 min read Public

How Often Should You Train To Build Muscle? [Data-Driven]

According to scientists, novice and intermediate lifters should train 2-3 days per week, whereas and advanced trainers should aim for 4-5 days per week

5 min read Public

Best Free RPE Training App for Hypertrophy?

Want to build muscle and strength faster? This RPE training app might be for you.

4 min read Public

Is Tonal Worth It? Honest Review, Price & More

We found the Tonal Home Gym costs $5,336. Does its price match its effectiveness? Our review.

15 min read Public

How Often Should You Change Your Routine's Exercises in Bodybuilding?

Here's what the science and experts say (feat. Dorian Yates, Greg Nuckols, Eric Helms, and Lyle McDonald)

4 min read Public

Independent Fitbod Review—Results, Pics & More [In-Depth]

Exercise scientist reviews Fitbod: an honest look at customer feedback, with screenshots and progress pics

15 min read Public

ProFit Workout Planner: In-Depth App Review

How pro is the ProFit app?

13 min read Public

How To Train For Hypertrophy & Build Muscle Fast [In-Depth]

You're here because you're ready to grow. Not just any kind of growth. You want muscle hypertrophy—the kind that turns heads at the beach, the kind that tells the world you're serious about your health and strength. Hypertrophy isn't a mystery.

12 min read Public

RP Hypertrophy App: 13-Point Training Critique [In-Depth]

Is the RP hypertrophy app the most advanced on the market?

17 min read Public

Intermittent fasting: lose fat while keeping the muscle

If you want to: * Sculpt your body * Lose fat * Build (or maintain) muscle You may want to try intermittent fasting. It’s actually how I diet when I want to lean out and show that six-pack to the world. Some studies have found this new science-based diet strategy could help

2 min read Public

159 Key Fitness App Stats for 2023: Trends by Age, Market & More

Up-to-date fitness app statistics from reputable sources—reviewed by an exercise scientist

12 min read Public

Mad Muscles Workout App: Honest Review

Is Mad Muscles worth it?

13 min read Public

Introducing Dr. Muscle: The World's First AI Personal Trainer

Imagine ChatGPT, but for fitness. Automated yet personal, with expert coaching and workouts unique to you—optimized to get you in shape faster, on autopilot.

2 min read Public

Shred Workout App: Honest Review & Alternative

Shred has ultra clean, flashy design. But will it help you build muscle?

13 min read Public

Gymshark Workout App: Honest Review & Alternative

Is the Gymshark app legit or just a mash of bro science and Instagram?

12 min read Public

FitNotes Workout App: Independent Review & Alternative

Exercise scientist's honest review of FitNotes: screenshots, pros & cons, and more

12 min read Public

Starting Strength Workout App: Review & Alternative

A Critical Review + A Better Workout App Alternative

15 min read Public

How to Build Muscle: Beginner's Guide for Optimal Gains

Want to build muscle but don't know how to get started? Check out this comprehensive guide for all the tips, tricks and techniques you need to know for an effective muscle-building journey.

5 min read Public

Why We Set Out to Build the Best Workout App and Make the World a Fitter Place

An open letter from our founder and CEO

5 min read Public

BodBot Workout App: AI Review and Alternative for Smart Lifters

Poor understanding of lifting principles and safety issues

12 min read Public

Build Muscle at Home With Bands: Convenient, Cheap & Versatile

Bands are cheap, lightweight, and portable. Unlike dumbbells, you can do pushing and pulling exercise with them. You can also train your legs pretty hard with bands (normally, you'd need a bar and plates for that). Have a look: Bands Exercises to Build Muscle at Home Build muscle

2 min read Public

Cut Workout Time in Half With Supersets

Paz et al. (2017) studied supersets. They found that supersets: 1. Cut workout time in half 2. Allowed lifters to do more volume than normal sets Note that they studied agonist-antagonist supersets, which is the type we recommend. What is a superset? A superset is when you do 2 exercises

1 min read Public

Getting Back in Shape with Dr. Muscle: My First 14 Days

Are you feeling trapped in your body too?

8 min read Public

I Tried Fitbod Bodybuilding: Here's What I Really Think

Honest review of Fitbod's bodybuilding workouts by exercise physiologist and biomechanist

18 min read Public

Fitcoach Workout App Review: Is It Worth It?

Honest review with pros and cons, sceenshots, price, and more

11 min read Public

My Fitness Pal Workout App Review: Is It Worth It?

Honest look with pros and cons, screenshots, pricing, and more

12 min read Public

Gym Workout Planner App Review: Is It Worth It in 2023?

Honest look with pros and cons, screenshots, price, and more

13 min read Public

Adidas Training App Review: Is It Worth It in 2023?

In-depth look with pros and cons, screenshots, price, and more

12 min read Public

Honest App Review: Home Workout - No Equipments

In-depth look with pros and cons, screenshots, price, and more

14 min read Public

Fitbod Workout App Review: Is It Worth It in 2023?

Honest look at the Fitbod workout app: pros and cons, screenshots, price, and more

14 min read Public

I cloned Alan Aragon to replace ChatGPT as my diet coach—here's what happened

Who's the best diet coach: ChatGPT or an AI clone of Alan Aragon?

9 min read Public

Nike Training Club App Review: Is It Worth It in 2023?

Honest look at Nike Training Club: pros and cons, screenshots, price, and more

13 min read Public

JEFIT Workout App Review: Is It Worth It in 2023?

Honest look at the JEFIT workout app: pros and cons, screenshots, price, and more

15 min read Public

Fitness AI Workout App Review: Is It worth It in 2023?

Is Fitness Ai worth it in 2023? The short answer is maybe. With its sleek interface and ''state-of-the-art'' AI technology, fitness AI appears to be the ideal workout app for anyone seeking an app to automatize their workouts and program creation. However, after diving into the

15 min read Public

4 Back Workouts for Muscle Hypertrophy (Top 13 Exercises)

The best exercises and workouts for back muscle hypertrophy

9 min read Public

3 Shoulder Hypertrophy Workouts (15 Best Exercises)

The best hypertrophy workouts and exercises for cannonball shoulders

14 min read Public

3 Arm Workouts for Muscle Hypertrophy (9 Best Exercises)

The best hypertrophy exercises and workouts for stronger, bigger arms

7 min read Public

Top 5 Full-Body Workouts: Muscle Strength & Hypertrophy

The best full-body hypertrophy workouts for strength and size

11 min read Public

3 Chest Workouts for Muscle Hypertrophy (Top 12 Exercises)

The best hypertrophy exercises and workouts for a bigger chest

12 min read Public

3 Leg Workouts for Muscle Hypertrophy (10 Best Exercises)

The best hypertrophy exercises and workouts for solid legs

10 min read Public

Hypertrophy Training: Exercises & Workout for Muscle Gain

All about hypertrophy training: exercises, workouts, and 4-week program to build muscle fast

9 min read Public

Hypertrophy Training for Fat Loss: Complete Guide

Comprehensive guide and hypertrophy training program for fat loss

10 min read Public

Hypertrophy Training Sets & Reps for Maximum Muscle Gain

The best hypertrophy training sets and reps to build muscle fast

5 min read Public

Fitbod Review Reddit: Top 10 Results, Pics & More

We've sifted through dozens of threads to bring you the top Fitbod reviews on Reddit, with results, progress pics, and more

10 min read Public

Fitbod Cancel: How to Cancel Your Fitbod Subscription

It's easy to cancel your Fitbod subscription.

2 min read Public

Fitbod Refund: How to Refund Your Fitbod Subscription

It's easy to get a refund for your Fitbod subscription.

1 min read Public

Independent Fitbod Bodybuilding Review: User Results—Before and After Photos

Real users of Fitbod for bodybuilding share results

8 min read Public

4 Best Bodybuilding Apps to Build Muscle at Home

Save time and money with the best home bodybuilding app

11 min read Public

Bodybuilding Injuries: 5 Steps to Faster Recovery and Prevention

Based on 21 years of lifting and coaching experience

2 min read Public

Fitbod Alternative for Android: Workout App like Fitbod

The best alternative to Fitbod for Android

6 min read Public

Building Muscle With Dr. Muscle's AI: The Science Behind The App (And The Secret To Building Muscle)

How I found the "secret" to building muscle—plus, the science behind the app's autopilot

3 min read Public

Freelectics App Review and Critique: 5 Issues and Alternative for Lifters in 2021

Freelectics looks great, but do its HIIT workouts deliver?

13 min read Public

Dr. Muscle is trending on Kickstarter—thanks for your amazing support!

Dr. Muscle is trending in first place in apps on Kickstarter! Thanks for your amazing support (this took us months to get ready). In the comments, backer Nicholas Bundock said: Markus (another new customer) emailed in: “Dr. Muscle is really like a personal trainer. It changes every training and makes

1 min read Public

Indiegogo recap: $35,000+, 168 backers, 7 new features, and 1 food poisoning

As we wrap up our launch on Indiegogo, I wanted to pause for a moment and recap. Overall: * We’ve raised over $35,000 from 168 backers * We’ve released 7 news features * We’ve worked 12-20 hours a day for 35 days * Food poisoning is no fun The good:

2 min read Public

Muscle Hypertrophy: How to Progress your Training for Size

In this guide, you’ll find out how to progress your training for size along the key variables of load, volume, frequency, and exercise selection. Preface: I’m honoured to publish this article as part 1 of a 3-part series on progression for hypertrophy with Dr. Mike Israetel. I have

8 min read Public

Podcast: The Science of Effective Reps and Rest-Pause Sets

Steve Hall of Revive Stronger just published a new podcast with me. Steve is a class act, and it was a pleasure to be on to discuss the science of effective reps and rest-pause sets: The Science of Effective Reps and Rest-pause Sets I wrote about the science of effective

1 min read Public

Podcast: Simple Periodization For Muscle Hypertrophy

Absolutely stoked to have been featured on Juma Iraki ’s podcast. I’ve been a fan from day 1 and now I’ve been on myself! Topic was Simple Periodization For Muscle Hypertrophy. Juma is a class act and a true leader in educating people about exercise and science. If

3 min read Public

Bodybuilding Videos: Do You Watch Them?

Do you watch bodybuilding videos? To me, they’re like a guilty pleasure. Zero learning, tons of entertainment. One of my favourite channel is Nick’s Strength and Power. Take this new video on Jay Cutler for example: I like Nick’s tone. His bodybuilding videos have no hype and

1 min read Public

3 Science-Based Training Strategies That Help You Build Muscle Faster

If you liked this presentation, and you want to build muscle faster with science automatically, you may like our new workout app Dr. Muscle (get early access). Dr. Muscle is like a personal trainer in your phone. It tells you what to do when you work out to build muscle

11 min read Public

Fitbod vs Fitness AI in 2023: Weight Lifting Apps Comparison and Expert Review

Which app is the best workout companion for lifters? If you're looking to improve your physical fitness without spending a lot of money on equipment or personal trainers, this article is for you. We'll take a look at two strength training apps, Fitbod and Fitness AI,

9 min read Public

Fitbod vs Jefit in 2022: Weight Lifting Apps Comparison and Expert Review

Which app is the best workout companion for lifters? If you’re looking for a way to improve your workouts without spending thousands of dollars on gym equipment and personal trainers, you’ve come to the right place. In this article we’ll compare weightlifting apps Fitbod and Jefit, and

8 min read Public

I Asked ChatGTP to Help Me Build Muscle (as an Exercise Scientist). Here's What Happened...

As a coach and exercise scientist, I wanted to find out if ChatGTP would cost me my job

6 min read Public

14 Best Weight Lifting Workout Apps (Free & Paid)—Definitive Guide

The best weight lifting apps to get shape fast

7 min read Public

How to Gain Muscle as a Skinny Guy (Eat & Train for Your Body Type) [In-Depth Guide]

So you’re a skinny guy, and you want to gain muscle. You train hard. You eat a lot. And you still build muscle slowly. Ugh. Not sure what to do? Don’t rely on Google and those “5 SECRET Tips for Skinny Guys Trying to Gain Muscle”. At best,

22 min read Public

Fitbod vs Dr. Muscle in 2023: Weight Lifting Apps Comparison and Expert Review

Which app is the best workout companion for lifters? If you're seeking to advance your physical training without putting much capital into exercise gear and private tutors, this piece is just the ticket for you. We'll inspect two lifting weights applications, Fitbod and Dr. Muscle, and

9 min read Public

Fitbod vs BodBot in 2023: Weight Lifting Apps Comparison and Expert Review

Which app is the best workout companion for lifters? If you're looking to upgrade your workouts without having to invest heavily in fitness equipment and personal instructors, this is the perfect article for you. We'll examine two weightlifting apps, Fitbod and BodBot, and explain how they

9 min read Public

Bodybuilding Stretching Routine: 7 Exercises for Flexibility, Muscle & Strength

In bodybuilding, stretching routines are a double-edged sword: * Done right, stretching and mobility training leave you flexible, nimble, and feeling great. You’re warmed up, ready to smash new records. * Done wrong, stretching slows you down. It wears out your muscles, and makes you weak. You can’t lift as

5 min read Public

2 Progressive Overload Training Programs for Muscle & Strength (Gym & Home—Step-by-Step, With Examples, Videos, and Tips)

Training programs don’t build muscle more than a few weeks without progressive overload. As a certified strength and conditioning coach with an MSc in exercise physiology, I can confirm that. Without progressive overload, your program lacks the oomph to get you in top shape. It’s like flooring the

15 min read Public

Fitbod vs Freeletics in 2023 : Weight Lifting Apps Comparison and Expert Review

Which app is the best workout companion for lifters? If you want to enhance your workouts without having to shell out a lot of money on exercise gear and private teachers, you've discovered the right article. Here, we'll evaluate weight lifting applications Fitbod and Freeletics, and

10 min read Public

Big Arms: How to Get Arms Like Arnold Schwarzenegger

Arnold Schwarzenegger had massive arms, 22 inches big at his peak. In his book The New Encyclopedia of Modern Bodybuilding, he explains how you, too, can get big arms. One of his secrets is to train them “by themselves when you are rested and strong” or “on leg days when

3 min read Public

Recover With Easy Workouts To Build More Muscle & Smash New Records

This short guide explains why you need to recover with easy workouts after a few months of training when you lift heavier weights and you do more sets. Think back when you first started to lift weights: You wanted to build muscle. You started lifting. You got stronger every time

2 min read Public

Build Muscle Faster With This Tip From the First US Male Powerlifter to Win Gold at the World Games

Mike Tuchscherer is somewhat of a legend in powerlifting circles. In 2009, he became the first male in USA Powerlifting history to win a gold medal at the World Games. He’s also won 2 bronze and 3 silver medals, setting (drug-tested) squat and deadlift world records multiple times. He

2 min read Public

Update 913: Customize Your Rep Range to Focus on Building Muscle and Strength or to Burn More Fat

Back in 2001, I was reading my first book on building muscle (Delavier’s Strength Training Anatomy), looking for the best reps range to build muscle. At the time, most coaches agreed there was a “hypertrophy range”. Usually 8-12 reps, but sometimes 6-12 reps. Even textbooks relayed the idea. But

1 min read Public

Update 889: Dr. Muscle now tells you how to warm up to boost your power and strength performance

We’ve just released warm-up sets! In a systematic review, McCrary et al. (2015) found “strong research-based evidence” that “warm-ups enhance power and strength performance.” In a meta-analysis, Fradkin et al. (2010) found that “Warm-up was shown to improve performance in 79% of the criterions examined.” So, you should warm

2 min read Public

Podcast: Effective Reps & Strategies for Hypertrophy

I was on the Sigma Nutrition podcast with Danny Lennon (truly one of my favourites podcasts). We discussed effective reps and strategies for hypertrophy. As always, Danny asked great questions. He surprised me a bit, and we jumped into the juicy stuff right away. Highly recommended if you’re into

2 min read Public

Update 877: Your Program Now Levels Up With You, Adding New Exercises As You Become More Experienced, Bigger, And Stronger

It is said that Milo of Croton gained enormous strength by lifting and carrying a newborn calf daily as it grew to a mature bull. Now you can do almost the same thing: with this update, your program will level up automatically as you do it. You’ll also always

1 min read Public

Update 860: Big easy "Workout now" button on your home screen

Ever forget which workout is next? Happens to me all the time. You’re ready to train, but you first have to fumble through your workouts, frowning while you remember which one is up today. Big hassle. This update fixes that with a large easy “Workout now” button on your

1 min read Public

Swap In Exercises You Feel Like Doing To Build Muscle Faster (2.47% In 9 Weeks)

Researchers from Brazil have found you should build muscle faster (about 2.47% in 9 weeks) if you swap in exercises you feel like doing when you work out (Rauch et al. 2017). Study Highlights In that study, 17 strong males were randomly assigned to 2 groups: * One group had

2 min read Public

Strength gains: block versus daily undulating periodization weight training among track and field athletes. - PubMed - NCBI

Int J Sports Physiol Perform. 2012 Jun;7(2):161-9. Epub 2011 Dec 12. Clinical Trial; Comparative Study Source: Strength gains: block versus daily undulating periodization weight training among track and field athletes. – PubMed – NCBI

1 min read Public

Strength Plateau? Try Daily Changing Loads: In Advanced Trainees, A, B, C-Days W/ 15, 10, 5 Reps at 70, 80, 90% 1RM Boost 6-Week Strength Gains on All

Daily changing load (DCL), and volume of repetitions was superior to: Constant load (CL) with constant volume of repetitions Increasing load (IL) with decreasing volume of repetitions Decreasing load (DL) with increasing volume of repetitions Source: Strength Plateau? Try Daily Changing Loads: In Advanced Trainees, A, B, C-Days W/ 15,

1 min read Public

Mesocycle Progression in Hypertrophy: Volume Versus Intensity

I co-authored a review titled Mesocycle Progression in Hypertrophy: Volume Versus Intensity with Mike Israetel (Israetel et al. 2019). It was published on Dec 11. How should you progress in a mesocycle? From the abstract: “Should the trainee add more add more weight to the bar each week, add repetitions

2 min read Public

Over Time, Load Mediates Muscular Hypertrophy in Resistance Training

Our letter to the editor is out! In August, Morton et al. (2019) published a review titled Training for strength and hypertrophy: an evidence-based approach. In that paper, they argue that “load does not mediate resistance-training-induced muscular hypertrophy.” Instead, they suggest that “the most potent regulator of resistance-training-induced muscular hypertrophy

1 min read Public

Should You Lift With a Belt?

Should you lift with a belt? A client wants to know: I think that I am getting to a point where I will need a brace/belt because I am needing to be more careful to keep strain off of my knee joints (squat) and back (deadlift). What do you

2 min read Public

COVID-19: Why America May Be Hit Hard for 3-4 Months & What To Do

Updated March 20 with new US cases by time and predictions based on 5 countries. It’s here. COVID-19 hit China, Europe, and is grinding America to a halt. On March 13, President Trump declared a national emergency. Still, as a PhD in Public Health who specialised in epidemiology, I’

7 min read Public

Dr. Muscle Web App is Here!

Having access to Dr. Muscle from the Web is our #1 most requested features, so I’m super excited to bring it to you today! From the Web app, you can now: – Upload your custom program – View and analyze your exercise data – Download your history Big thanks to our beta

1 min read Public

Evidence-based, Cost-effective Interventions to Suppress the COVID-19 Pandemic: a Rapid Systematic Review

How can we control the COVID-19 pandemic cost-effectively? I worked with Tomas Pueyo’s group around the clock to answer that question. We found that some interventions are way more cost-effective than others (e.g. for H1N1 influenza, contact tracing was estimated to be 4,363 times more cost-effective than

3 min read Public

Working Out & Lifting Weights With a Face Mask: What Do the Experts Say?

Why should you listen to me? I have a background in exercise science (B.Sc) and epidemiology (PhD). Since the pandemic hit, I read and wrote a lot about the coronavirus, including a review of cost-effective interventions to suppress COVID-19 and a series of long-form articles with Tomas Pueyo that

3 min read Public

Coronavirus, Exercise, and Health: An Evidence-Based Guide for Athletes & Lifters

Why should you listen to me? I have a background in exercise science (B.Sc) and epidemiology (PhD). Since the pandemic hit, I read and wrote a lot about the coronavirus, including a review of cost-effective interventions to suppress COVID-19 and a series of long-form articles with Tomas Pueyo that

17 min read Public

10 Proven Tips to Improve Your Workout Performance

“Will I ever recover enough to deadlift again?” When I injured my lumbar spine, anxiety plagued my workouts for months. But I finally managed to overcome my performance anxiety and even improve my workout performance. I’ll show you how in this article, with tactics sport psychologists and world-class trainers

9 min read Public

How to Gain Muscle & Lose Fat: A 4-Step Process (With Meal Plan)

Have you heard it’s impossible to lose fat while gaining muscle? An impressive number of studies demonstrate this to be false (see Benito et al. 2020 for a review and meta-analysis of 111 studies). I’ve seen it firsthand. In my own study, 20 women gained 3.31 lbs

9 min read Public

Overweight and Unfit Workout Guide: Tips, Exercises & Simple Plans for Beginners

Working out is hard, especially when you’re overweight and unfit. Even simple things like walking up stairs can be tough. Running? Forget it. The gym? It’s intimidating. Maybe you tried working out before and thought “Man, I can’t do this.” The discomfort and pain can be really

7 min read Public

The New “300” Workout

The NEW “300” workout – 100 x 1, 10 x 10, 1x 100 Do you remember the 2007 action movie “300” about the 300 Spartan warriors who fought to the death in the battle of Thermopylae? The actors were shredded and had, according to magazines and websites, followed the so-called “300

7 min read Public

How to Use Drop Sets to Build Muscle & When to Avoid Them

Dropsets are one of my favorite training techniques. They’re simple, fun, and they’re one of the most efficient ways to maximize hypertrophy gains. But if you overuse them, they can backfire. In this article, I’ll show you how to do them step by step, when you should

2 min read Public

A Progressive Overload App to Build Muscle & Strength On Autopilot (It's Like a Trainer in Your Phone)

Our smart workout app Dr. Muscle helps you build muscle and strength faster by automating progressive overload. Try it free or read on to see why our customers say “there is nothing else like it” (more reviews). What is progressive overload & why is it important? According to the American

13 min read Public

Is It Safe to Go to the Gym During COVID-19? A Randomised Trial Tells Us

If you like going to the gym as much as I do, you may be wondering if it’s safe to go during the COVID-19 pandemic. But depending on where you live, you may not actually have a choice. For better or worse, officials around the world have been closing

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Fitbod vs Strong Weight Lifting Apps: Brutal Review and Comparison for 2023

How good are Fitbod’s workouts? Is Strong more than just a simple log? Which weight lifting app is the best for you? Read on to find out You’ve decided to use a workout app to help you unlock the next level at the gym. That’s is probably

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The Sad Truth about the Best Workout Apps in 2023—Brutal Review

Opinion: The most popular workout apps are about as different as the burgers of McDonald’s, Burger King, and Wendy’s Here’s what you need to know: Imagine you enter a 1-million dollar contest. To win, you have to get in better shape than the other contestants. To help

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Fitbod Free vs Fitbod Elite Review—Promo Code, Discount & More

Brutal review If you’ve just discovered the Fitbod workout app, you may be wondering… * Is Fitbod is worth the price? * What’s the difference between Fitbod Free and Fitbod Elite? * Which promo code gives me the best discount on Fitbod Elite? All important points before you decide if Fitbod

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Coronavirus: The Hammer and the Dance

Update: Since translating The Hammer and the Dance, I have joined Tomas Pueyo’s volunteer team. We have published 3 more articles on Medium (one, two, three) and we’re publishing a scientific study of Cost-effective Interventions to Suppress the Covid-19 Pandemic. Tomas Pueyo, the author of Coronavirus: Why You

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Diet Advice From The International Society of Sports Nutrition

The International Society of Sports Nutrition has the following diet advice for you: “A wide range of dietary approaches (low-fat to low-carbohydrate/ketogenic, and all points between) can be similarly effective for improving body composition.” In other words, you don’t need to follow a specific diet to be healthy

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Exercise as Medicine—Evidence for 26 Chronic Diseases

Is exercise really medicine? Yes, according to reviews by Pedersen and Saltin (2015) and Luan et al. (2019). There’s now evidence for prescribing exercise as therapy in 26 different chronic diseases. In case you’re short on time, here’s the full list: * Musculoskeletal diseases (low back pain, tendon

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Popular life extension drug metformin reduces hypertrophy

If you’re into life extension, I’m sure you’ve heard of metformin. It’s a drug that inhibits hepatic glucose output and reduces inflammation in muscle. It’s among the top 10 most widely prescribed drugs in the US, and many people think it can increase healthspan and

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3 ways to get in shape fast (for when you're short on time)

Looking to get in shape fast? Short on time? You’re not alone. In a recent Australian study, 50% of inactive adults said that “lack of time” was a key issue (Hoare et al. 2017). Try these 3 tips to get in shape faster: 1. Rest 20 seconds between sets.

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Getting a Custom Workout Plan is Now as Easy as Using a Dishwasher

In May, I used a Google Pixel 3 phone for the first time. I took a photo with it. The photo was sharp, with vibrant colors and a perfect background blur. I thought: “Wow, I didn’t know taking good photos was that easy now.” That’s the kind of

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Top 5 sources of muscle science for nutrition, hypertrophy, and strength

I once heard that “Science is the only news” (I think it was Peter Attia, on a podcast). I’m not sure it’s the only news, but keeping current on “muscle science” sure gives you an edge when it comes to getting lean, fit, muscular, and strong. And with

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Overtraining: Is It Real? How a Cardiologist and His Son Learned the Hard Way

Some people say overtraining is a myth. But according to a NY Times article, it’s very real. Dr. William Kraus, a cardiologist, and his son learned it the hard way. The Times reports: UNTIL last spring, running was going great for 15-year-old Erik Kraus. He had been training hard

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Muscle hypertrophy and muscle damage: no pain, no gain?

Last month, I wrote a review for Greg Nuckols titled Training for Hypertrophy: The Case Against Muscle Damage. Today, I’d like to update and expand on that review. I’ll add a bit of evidence in favour of the “muscle damage” theory of muscle hypertrophy, to provide a more

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Training to Failure for Muscle Hypertrophy: Will You Build Muscle Faster?

The aim of this brief review is to examine training to failure for muscle hypertrophy. Will you build muscle faster if you train to failure? I wanted to find out. My hypothesis was that training to failure did lead to small but better gains, at least in some populations. I

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How To Build Muscle In Your 60s And 70s

Can you still build muscle in your 60s? John (a customer) was struggling. Steve (another customer aged 74) offered the following tips. I’m reposting them here with his permission. Hi, Sorry you are experiencing difficulty via implementing the Dr. Muscle program. Carl’s findings and programs are very valid

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Effective Reps: Are All Reps Created Equal For Muscle Hypertrophy?

Are all repetitions (reps) created equal for muscle hypertrophy? Or are some reps more effective than others at building muscle? I’ve been thinking about this concept of “effective reps” for some time, and I’m delighted to announce that Alan Aragon just published my first paper on the topic.

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Transform your body and your life forever

Let me tell you a story: In 2008, I got an email one night. It read: “Hi Carl. I’ve done a lot of research and I’d like you to be my trainer. I’m 44 and I’m obese (252 lbs). I can’t live like that anymore.

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Update 852: Custom programs and connection error/timer fix (step 1/2)

This new update brings custom programs to Dr. Muscle. Quick background story: A few years ago, I tried training Westside. If you don’t know Westside, it’s a training system for powerlifting where you change your main lift often. You also have strength days (“max effort”) and power days

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Dr. Muscle ranked #1 best bodybuilding app by Proteinfactory.com

Alex Rogers of Proteinfactory.com has just ranked Dr. Muscle the #1 best bodybuilding app for maximum muscle growth. Big thanks to Alex for his review. He concluded: There are countless fitness apps to choose from. Truth be told, most of them are quite similar, as they allow you to

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MASS: Greg Nuckols, Eric Helms, and Michael Zourdos help you understand the science of strength, hypertrophy, and nutrition

3 world-class exercise scientists and coaches (Greg Nuckols, Eric Helms, and Michael Zourdos) teamed up to bring you MASS. If you like my newsletter (the Bodybuilding Science Review), I think you’ll like it a lot. MASS is one of my #1 ressources. It stands for Monthly Applications in Strength

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Looking for new exercises to build muscle?

If you’re looking for new exercises to build muscle, I think you’ll like this post. I’ve started lifting weights before Gmail, YouTube, and Facebook even existed. Can you imagine? The net was not what it is today, and coming across great exercises to sculpt your body was

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Volume for muscle hypertrophy: the #1 trend in research in 2017

The year is almost over. Looking back at the science, I’d say 2017 was the year of volume for muscle hypertrophy. Volume is a key driver of hypertrophy, and the bulk of the evidence is starting to suggest it may be the most important variable. The authors of a

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Update 874: 18 New Workouts With New Exercises That Will Help to Hypertrophy Your Muscles in Full

New workouts! This update brings 18 more advanced (level 3) workouts that include new exercises. These new exercises will stimulate growth in different regions of your muscles and help to hypertrophy them in full. This is supported by research from Brazil, in which hypertrophy of the quads (vastus medialis and

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Between Sets: How Long Should You Rest To Build Muscle Faster?

Find out how much time you should rest between sets when you lift weights to build muscle faster. Summary How long you should rest depends on what you’re training. For hypertrophy, rest at least 2 minutes between sets. For strength, rest at least 3 minutes. Science highlights * “When training

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Deload: How To Break Your Plateau And Start Building Muscle Again

Find out what you should do when your 1RM goes down to break your plateau, recover, and start building strength and muscle again. Summary Cut sets 50%. Cut weights 10%. Slowly work back up. With Dr. Muscle, you’ll do that automatically. Highlights * In a study, Ogasawara et al. (2013)

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How to Build Muscle in Half the Time With The Rest-Pause Technique Inside Dr. Muscle

It seems too good to be true. With the rest-pause technique, you can build muscle just as fast (or faster) with 1 set than you would with 3 normal sets, according to a study published in 2017 by researchers from Brazil (Prestes et al. 2017). Here’s a quick overview

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Beta test now open: build muscle faster with the new updated Dr. Muscle (2.0)

The new and updated Dr. Muscle is now ready for beta test. Here’s what’s new: – Exercise log (you won’t have to enter your sets and reps again) – Full workout history (sets, reps, and weights for each workout) – New user interface and bug fixes – Improved algorithm to compute

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Dr. Muscle version 2.0 now available on Google Play and the App Store

We are proud to announce that Dr. Mucle version 2.0 has just been released on Google Play and the App Store. Version 2.0 includes: * New user interface and bug fixes * Improved algorithm to compute your next weights, reps, and sets * Exercise log (you won’t have to enter

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Version 1 is launched

Summary: We update the app almost every week. So far, we’ve implemented 159+ new features and improvements based on customer feedback. New to Dr. Muscle? It’s the world’s smartest workout app—and it gets smarter every week. Dr. Muscle automates everything. Creates workouts unique to you. And

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Version 2.0 coming soon

We’ve got a new version of Dr. Muscle coming up! Version 2.0. Features and updates include: – Exercise log (you won’t have to enter your sets and reps again) – Full workout history (sets, reps, and weights for each workout) – New user interface and bug fixes Beta test version

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