In this article, I will be busting the myth that you need to “eat clean” to lose fat and for health,once again, with scientific references. Stick around to find out more. Table of contents Introduction Clean eating has no real defintion Clean eating might even be dangerous What really drives Fat loss – Calories in,Calories out (CICO) That 1 friend who eats a truckload… Context is still King References Introduction Wow, these are so “clean” The “clean eating” trend has been pervasive in the fitness community for decades, and up till today the false notion that one has to “eat clean” to lose f ..read more

In this post, I will be discussing about the different rep ranges that are commonly used in workout routines to build muscle – with science! Stick around to find out more. At the “Conclusion” section, I have a program recommendation which puts everything that is discussed here into an organized workout routine. If you’d like to go straight to the program, click HERE. Table of contents Introduction Low reps for building muscle High reps for building muscle Moderate reps for building muscle Practical Implications Context is still King Conclusion References Introduction The most common idea tha ..read more

I will be reviewing Mark Bell’s Slingshot in this post…..with science! The slingshot was designed by Mark Bell of HowMuchYaBench.net as a training tool for the bench press. Table of contents Reactive SlingShot by Mark Bell. Click on picture to buy from Amazon Introduction Decreased demands of the prime movers when using Slingshot to bench press Raw 1 RM Improved bench press kinematics Increased volume loads with the Slingshot vs Raw Introduction The original intent of the Slingshot’s design was to train the bench press through injuries that would otherwise be impossible without it ..read more

Table of contents Introduction Longer duration eccentrics lead to greater hypertrophy and strength Eccentrics improves flexibility of the targeted muscle Eccentrics MAY help prevent muscle strains References Introduction Eccentric exercises has been researched on many times in the literature. There are numerous benefits to incorporating eccentric exercises in your training. In this article, I am going to elucidate some of these benefits, in the context of improving the deadlift. me doing RDLs with 80kg In the animated GIF you see above is me doing Romanian deadlifts (RDLs) on my hypertrophy ..read more

In this post, I am going to answer the question “what does a weightlifting belt do?” with SCIENTIFIC research. Also at the end, I will do a quick review on the various weight lifting belts on the market, particularly Inzer weight lifting belts. Inzer lever belt. Click on image to buy from Amazon  Table of contents Introduction What is a weight lifting belt? Weight lifting belt allows for more training volume and lifting at higher intensity Weight lifting belts increases Intra-Abdominal pressure (IAP) during heavy lifting Misconception about weight lifting belts Contraindications : Who s ..read more

Introduction Ageing and the resultant loss of muscle mass Effects of loss of muscle mass (due to Sarcopenia) on the Quality of life Effects of loss of muscle strength (due to Sarcopenia) on health The impact of exercise on muscle mass and muscle strength retention Live strong and prosper (and chase them gains!) References Introduction flowchart for le lazy people :^) Hey guys. Today, I will be talking about how muscle can lead to improved quality of life (or healthy ageing) as you age. You’ve probably heard or seen somewhere from the bros that “Lifting is a lifestyle”. In this case, the Bro ..read more

Introduction What are weightlifting shoes? Performance benefit of weightlifting shoes Better squatting benefits weightlifting shoes Potential muscle building benefits of weightlifting shoes Conclusion Weightlifting Shoe Review Introduction Should I get weightlifting shoes? Does weightlifting shoes improve my squat? Does weightlifting shoes help with quad growth? These are probably some of the questions you might be asking when considering to buy a pair of weightlifting shoes. Fret not broskis, cos I got you covered. In this post, I’ll be covering some relevant studies to uncover some of the ..read more

Foreword What is Creatine and how it works Relevant studies to building muscle and strength Practical implications References Foreword Clickbait title, i know. If you’re here, you’re probably interested in building strength/muscle. Unfortunately, there is no magic pill to gainz as a natural athlete to build muscle, and there’s certainly no magical supplement either. With that being said, certain supplements have passed the test of time that may aid in that process. The key lies in the root word, “supplement”. In the next few paragraphs, I will breakdown how you can utilise this in your nutri ..read more