IL-6: Is it good or bad for building muscle and losing fat?

Can inflammation actually be good or is it just all bad? The reason for this question is that a certain (actually quite famous) inflammatory cytokine, interleukin 6 (IL-6), has been reported to have beneficial effects. Those benefits are touted as promoting hypertrophy and enhancing fat loss and blocking the effect of IL-6 inhibits that fat…

Biceps curls for optimal muscular development (video)

Is there a right and a wrong way of doing a bicep curl? Have you ever thought of it? You want big guns, don’t you? Small tweaks in how you do something as simple as a bicep curl can have a great impact on your gains in the long run and determine how great your…

Getting bigger and stronger with specialized variation

There are two important laws to look at when the focus is trying to get stronger. Law of specific adaption to imposed demands: If you want to get better at a certain movement, you have to do the same exercise more. Law of accommodation: The more you repeat an exercise, the less effective it becomes….

How to customize and improve your own workout

In this article, I’m going to give you an example workout and teach you how to change things up so that it can fit you personally. I’m also going to give you advice on how to keep on progressing and stay injury free. The program below is a bro split where you train each muscle only…

When is the best time of the day to workout?

When should you hit the weights? Does it even matter? I heard training in the morning is suboptimal because of elevated cortisol. Let me explain a bit of the science first… Multiple physiological functions, such as the sleep-wake cycle, body temperature, hormone secretion, and locomotor activity, as well as intracellular processes such as mitochondrial metabolism, protein…

11 Tips on How to love working out again

So many people love working out, but all too often something happens and their commitment just vanishes into thin air… they either get an injury, get burnt out or fall down into the “just don’t have time anymore” ditch – they basically lose their passion and motivation. Why does this happen in the first place…

What most gym goers (and even elite athletes) do wrong all the time

Are you guilty of having been influenced by other’s wrong mentality or training philosophy? Here are a few things that most people do wrong in the gym: Just lift the weight Only do the movements strong and explosive Lift heavy all the time Believe in only one style of training Do only two or three…

Coffee for extra muscle glycogen

Glycogen is the storage form of glucose. Carbs, either directly from glucose, or when other forms, such as fructose and galactose are converted to glucose, will it be converted to and stored as glycogen in the liver and muscles when those stores ain’t full yet. The liver stores an average of 100g of glycogen and this…

How to achieve a crazy pump – plus the stack

A pump is what you get when you exercise a certain muscle group and that muscle becomes gorged with blood, making your skin feel very tight against your muscle, veins popping, etc. You might even walk differently because a muscle is so pumped, making some people feel very egotistic. Pre-workouts are sold by the millions…

Bulk or rip first?

“I’ve been weightlifting for 6 months, but I have some excess fat that I want to get rid of. Should I rip first, or continue to bulk to make the most out of my beginner gains?” The above is a prime example of what is usually asked by a lot of beginners. Are you kind…