Category: Muscle Gain

Reduce Muscle Breakdown… With Baking Soda?!

Reduce Muscle Breakdown… With Baking Soda?!

These days you hear a lot of talk about how to increase protein synthesis or the fractional synthetic rate. This is the rate at which your muscle cells are making new contractile proteins, and the general theory is that the higher this rate, the more muscle you will build. Leucine, BCAAs, whey protein, and lifting…



The Surprising Health Benefits of Cocoa

Can a food really have similar benefits as regular exercise? It appears that if you are talking about cocoa, the answer is unequivocally yes! Its cardiovascular, longevity, cancer, muscle growth, fat loss, and stimulatory benefits are nothing short of astounding, and now cocoa has the support of numerous scientific research papers. So let’s see exactly…



Pre-workouts That Work: The Strength-Boosting Effects of GPC Alpha

I hate proprietary blends. When I walk into a GNC or FitRx and see piles of bottles with 15 ingredients in each one under the name of “proprietary blends”, and can’t help but just feel a little sorry for the poor saps spending $60 on that junk. Supplement companies rarely, if ever, have special knowledge…




Introducing Optimal Body Podcast!

Sam Biesack from Optimal Living and I have created Optimal Body Podcast! It is a podcast that has the same goals as this site: to get you closer to your fitness goals by providing you with accurate, research-based information that can help take your fitness to the next level!   Come check out the first…



Does Arginine Work? It Might Not Give You a Pump, but Don’t Miss Out on its Other Benefits!

If you go to GNC and look at many of the supplements that are supposed to give you a nice big pump in the gym, you will find that many of them contain arginine, and many of them list arginine as the first ingredient. But does arginine actually cause an increase in nitric oxide and…




The Essentials of Muscle Building, in Order (Part 3)

In the first post of this series, we discussed the importance of progressive overload with high mechanical load, while in the second post we talked about how important getting in enough daily/weekly calories is if you want to continue to make gains past the beginner stage. This post is now going to reveal the third…



The Essentials of Muscle Building, in Order (Part 2)

  In Part 1 of this series we discussed how many myths are born by trying to change more than one variable of your lifting program and then coming to conclusions about which variable actually contributed to the results you achieved. We also talked about the 80/20 rule and how there is a “hierarchy”, if you will,…



The Essentials of Muscle Building, in Order (Part 1)

Some things are more important than others. Just as there is a Hierarchy of Importance for Fat Loss, there are some aspects of building muscle that account for a very large percentage of the total results and other aspects that account for hardly any of the results at all. Many myths get started this way. Some…



How to Structure Your Exercises for Maximum Results

Every time you go the the gym, it makes sense to try to get the maximum results in the least amount of time. If you go to the gym for typically an hour, then it would be wise to perform the exercises that would give you the best results ultimately and in an order that…



If You Don’t Do This, You Will Stop Building Muscle

Image by jason.lengstorf   Let’s get back to the basics. Nowadays, there are so many new exercise programs you can join that it’s getting a little confusing. Which is better: P90X or Insanity? Low reps or high reps? 5 sets or 2?  There are so many variables to work with, no wonder so many people are…