GymGist

Training volume and frequency are currently hotly debated. For good reason, as these are fundamentally important considerations for the design of a training program. Over the last year, several studies have reported surprising and seemingly conflicting results. One study says higher training frequen…

In this video, Milo reviews the literature on the best rep ranges to grow muscle. Should you be going heavy to maximize growth? Or should you be going light? What is the hypertrophy rep range anyways?

Protein. It’s every bodybuilder’s favorite macronutrient and for good reason. Protein is extremely essential, super satiating and amazingly anabolic. Protein is awesome… but you’re consuming too much of it. Like most myths, the belief that you should take in 1g/lb of body weight has become so deeply…

Does citrulline improve lifting performance? Citrulline (commonly taken as citrulline malate) is known for its performance-enhancing potential. However, the literature on citrulline is mixed, with some studies showing benefit, and others not. Paradoxically, this occurs despite similar citrulline dos…

Save your money for what’s really important. If your’re spending it on these supplements, here is why you really don’t need to.

The study reviewed is “The effect of sleep restriction, with or without high-intensity interval exercise, or myofibrillar protein synthesis in healthy young men” by Saner et al.

It’s often recommended that sets be performed with 0-4 RIR for muscle growth. This article discusses why that may be unnecessarily taking some options off the table, especially with multi-joint movements.

Caffeine is one of the most well researched sports supplements out there. However, does it really help all that much? How can we get the most out of it?