By choosing to not exercise, not only do we lose muscle mass, strength, functionality, health, but we also gain fat which increases chances at developing many diseases. But there are added benefits to high intensity strength training that many may not know about. In this article, Dr. Paul Henning explains.
Strength training increases muscle strength and size, and provides numerous other positive health benefits, including improved functional ability, cardio-metabolic risk profile and well-being. But what is the minimum effective dose to stimulate muscle growth? In this article Dr. Paul Henning examines the research.
Creatine has been used by athletes since 1835 to increase athletic performance by improving energy supply to muscle tissues. Its main function is to immediately supply energy to tissues with increased energy demands, such as muscle and brain. In this article, Dr. Paul Henning explains its benefits on your brain.
We are all well aware of the importance of protein intake as a means to help repair, regenerate and build muscle tissue. But do older athletes (35+) require more protein than when they were younger? In this article, Dr. Paul Henning examines the research to provide some insight for your training and nutrition.
Since the outbreak of COVID-19, a large amount of research has quickly identified risk factors for severe COVID-19 such as older age, sex, and underlying chronic conditions like obesity, cardiovascular disease, diabetes, and more. Today, Dr. Paul Henning looks at how fitness levels play a role in severe outcomes.
Physical activity is important for all people, no matter their age. However, special consideration should be given to young teens. Here's a detailed guide with safe and effective workout routines for 13-year old boys!
While many people opt for barbell or other traditional training tools, we are here to talk about something a little less conventional but just as intense: Sandbag training. Here's a detailed guide on the ultimate sandbag workout routine!
As an actor, producer, and screenwriter, Justin Theroux is undoubtedly one of Hollywood’s most talented triple threats. Here's a detailed article on Justin Theroux's real workout routine and diet plan!
Deadlifts have so many benefits that it can be difficult to tell what type of workout they should be classified as. Here's a detailed guide on whether deadlifts work back or legs and if you should do them back day or leg day!
Have you been looking for an exercise that can really help make your lats pop? The straight arm pulldown can really build your lats while also improving posture and reducing back pain. Here's a detailed guide on how to do straight arm pulldowns with proper form!
Squats are great for the lower body but you should also do a few exercises so that your hip adductors, hamstrings, and quads are specifically targeted. Here's a detailed guide with the 10 best thigh exercises for leg day workouts!
Individually known as Keith and Kevin Hodge, the Hodgetwins took the bodybuilding world by storm when they began uploading “workout videos with a twist” to YouTube in 2008. Here's a detailed guide on the Hodgetwins' real workout routine & diet plan!
A big and strong back really contributes to your overall strength. The back muscles are the ones that help you twist your torso, pull your arms in and down, and keep your spine stable. Here are the 13 best compound exercises for back size and strength!
Knee pain is extremely common and could have any one of a number of causes. Too much inactivity and time spent in front of the computer might make your knees ache or you could overwork them at the gym. Here's a detailed guide with 10 exercises for when you have knee pain!
If you’re new to the gym, chances are that you’ve seen a trap bar, also known as a hex bar, and wondered what it was for. Well wonder no more! Here's a detailed guide with 7 best trap bar exercises for a totaly body workout!
Have you ever noticed those long straps hanging from the ceiling in the gym or on your favorite fitness social accounts? They're a versatile and efficient piece of exercise equipment known as TRX bands. Here's a 30-minute TRX workout routine for full body power!
The debate on whether carbs are good or bad and their role in optimal health have dominated discussions of the human diet for quite a long time. In this article Dr. Paul Henning examines the current research on whether carbs are addictive, and what that means for their role in your diet.
Being a United States Marine requires more than just a love for your country. It also requires strength that only comes with hard work, an unwavering commitment, and an organized exercise plan. Here's a Marine workout routine for well-rounded strength!
While Jungkook's music has certainly made him a star, his physique has fitness-lovers interested in his trending workout routine as well. Here's a detailed guide on Jungkook's workout routine and diet plan!
Law enforcement officers willingly put themselves in harm’s way on a daily basis. From acts of violence to trips and slips, it is just as important for an officer to be fit and athletic as it is for them to don their protective gear. Here are 10 exercises for a perfect police workout routine!
The average lifter will be able to deadlift more than they squat. The strength ratio of these two exercises can identify weaknesses and strength imbalances between muscle groups. Here's a detailed guide on how to calculate your ideal deadlift to squat ratio!
Rack pulls and deadlifts each have their own benefits. They target certain muscles and can be used for some serious functional strength gains. Read on to find out everything you need to know about rack pulls and deadlifts so you can use both in your long-term fitness plan!
The ubiquity of the deadlift has led to many variations of the exercise. The Romanian deadlift is one such variation and its just as beneficial as the conventional deadlift. Here's a detailed guide explaining the difference between the deadlift and the Romanian deadlift.
There are few exercises that are as useful and beneficial as he squat. It trains many muscle groups and helps you out both in the gym and outside of it. But if it's that good should you be squatting daily? Here's a detailed guide explaining the pros and cons of squatting every day!
Knowing how to properly bench press can be quite difficult for the average lifter, but there are many variations and alternatives that can still give you a killer chest session. Here are 10 bench press alternatives for upper body strength!
A simple way to improve squat form and reduce injury risk to use a a safety squat bar (SSB) instead of a conventional straight barbell. Here's a detailed buyer's guide featuring the top 5 safety squat bars!
'While growing up and reading whatever I could get my hands on to learn about muscle growth; I could remember all the talk and input from so-called “experts” that you need to confuse a muscle for it to grow!' But is it true? In this article Dr. Paul Henning dissects the research to discover the truth.
The bench press is a standard part of every powerlifter’s, bodybuilder’s, and weightlifter’s program, and is one of the most important lifts in competitions and meets. Here's a detailed guide full of tips on how to bench press like a powerlifter.
Over the years there have been many low-carbohydrate and high-fat diet approaches to weight loss such as the ketogenic diet. But much less is known about its affects on muscle mass, until now. In this article, Dr. Paul Henning examines the effects of the keto diet on building and maintaining muscle.
Knee wraps have several benefits, including reducing knee pain, helping you lift more weight, and increasing the power of your squats. Here's a detailed buyer's guide featuring out top picks for knee wraps!
High quality protein is absolutely essential for building lean tissue and promoting recovery from arduous training. But traditionally, higher protein diets have been viewed with a negative connotation and were proposed to cause kidney issues.
Hitting the gym doesn’t automatically guarantee you huge muscles. You have to do the right exercises with enough intensity to damage your muscles and give them enough time to recover and become stronger. Learn about the Best 5-Day Workout Split for Muscle and Strength with this fitness guide!
It may seem obvious but working out is vital for maintaining body weight, getting stronger, and being more flexible. There are 4 main types of workouts and here's a detailed guide explaining each of them as well as their benefits!
Side leg raises build strength around your knees and hip joints, which is ideal preparation for other exercises such as lunges, jumps, and squats. Here's a detailed guide on how to do the side leg raise and its variations!
What you put into your body is just as essential as maintaining a healthy exercise routine. This is especially important when doing strenuous workouts such as High Intensity Interval Training (HIIT). Here's a detailed guide on what to eat before and after HIIT workouts!
If you’ve heard the term “bulking,” chances are that you’ve already spent some time around the gym or around people who often frequent it. Here's everything you need to know about dirty bulking versus clean bulking!
Hyperglycemia (i.e. elevated blood glucose/sugar levels) can have a negative impact on your health affecting everything from your vision to weight to your heart. So it's crucial to understand how to manage it. In this article, Dr. Paul Henning investigates supplements research has shown to improve glucose response.
High Intensity Interval Training (HIIT) combines the benefits of strength training and cardio into one efficient and effective workout. Here's a detailed guide on how often you should do HIIT workouts!
Losing body fat, enhancing athletic performance and changing body shape are all by-products of optimum health, and optimum health can only be achieved via an optimum approach to nutrition. In this article, Dr. Paul Henning discusses what it takes to create and maintain optimal health with easy-to-follow food choices.
Are you a guy who is dealing with embarrassing love handles? Are you tired of feeling horrible about your abdominal fat and want to get rid of it fast? If so, then we have the solution! We are sharing our top 5 exercises for getting rid of love handles. Each exercise was picked because it specifically targets the abdom
We were all told to eat our vegetables as we were growing up, because in order to be healthy and strong, we need to eat lots of vegetable every day. Or do we? In this article Dr. Paul Henning investigates to determine what the science overwhelmingly suggests.
Is your current ab workout not giving you the results you want? Are you putting in the work to get a six-pack but can't seem to get it? If this sounds like you, you need to add our top 5 weighted ab exercises to your abs workout!
Want to build a stronger body, prevent pain and injuries, and improve posture all at once? If so, then you need to start strengthening your hip muscles! Here are the 10 best exercises hip strengthening exercises for home workouts!
In order to gain muscle, it’s imperative that we repeatedly attain an anabolic response to our training and nutrition. New research suggests that a specific combination of nutrients dramatically increases anabolic response following training. In this article, Dr. Paul Henning dissects the research to learn more.
Full-body workouts are fantastic for targeting all the muscle groups in your body at one time. They’re a big time saver and can also help prevent overtraining. Here's a detailed guide on the best full-body workout for strength and size!
One of the most common reasons for hitting the gym is wanting to lose weight. The beauty of achieving that goal is that you’re not going to need any sort of special equipment if you know what you’re doing. Here are the 10 best bodyweight exercises for weight loss!
If you Google the term "weight loss" more than 3 billion results return in a matter of seconds. While there's a lot of weight loss information out there, what's the best of it? To clear the air, we are sharing our top 10 calorie-burning exercises for extreme body fat loss!
A gym membership is one of the best investments you can make in yourself. It's hard to put a price on your health. At the same time, at what point is a gym membership too costly? Here's a detailed guide on the average cost of a gym membership!
If you look at some of the most legendary male fitness figures of all time, almost all of them have similarly proportioned bodies. come to define the ideal male physique, one with low body fat and perfectly proportioned muscles. Here's a detailed article on the ideal male body proportions!
Your abs are the single most important muscle group when it comes to stability and strength. If you can sculpt them well, they’re also going to look great during the summertime, giving you that strong slender look you’ve been aiming for all year. Here are the 10 best ab exercises for women!
Type 2 diabetes is a deadly disease that affects over 400 million people worldwide and accounts for around 90% of all cases of diabetes. In this article, Dr. Paul Henning discusses the impact that resistance training has on this deadly condition.
When you're on a mission to build a six-pack, waking up every day to bloated abdominal muscles can be the most frustrating thing. Here are 3 simple workouts and mistakes to avoid when fixing bloated abs!
No leg day is complete without showing those inner thighs some love. Not only does having strong inner thighs look great, but it’s also functionally beneficial. Check out this guide for 10 exercises for a killer inner thigh workout!
Our parents always told us to eat a good breakfast before going to school, but as we get older and enter teenage years and beyond; many of us start to skip breakfast. But what role does breakfast play in the overall picture of health & fitness? In this article, Dr. Paul Henning examines some evidence on this topic.
Chest-supported rows are one of the best row variations because they're particularly good at isolating your back muscles so you gain as much mass as possible. Here's a detailed guide on how to do the chest-supported row correctly!
The obliques are often ignored but developing them promises a lot of carry-over benefits, not just to your midsection’s aesthetic, but also to functional and athletic movements. Here are the 20 best oblique exercises for a powerful core!
Avid golfers all have one thing in common: they are constantly looking to boost their performance. There are many things you can do off the golf course to get a better swing and a stronger game. Check out the best golf workout program for lowering your handicap!
A name like “dead bug” doesn’t instill much confidence in the efficacy of an exercise, especially when we can instead opt for workouts that promise us a superhero physique. But the dead bug pulls its weight when it comes to excellent abdominal workouts. Here's how to do the dead bug exercise and its variations!
The shoulder joint is one of the most complex joints in the human body. It’s extremely mobile, allowing us to move our arms in almost any direction. Here are the 7 best evidence-based exercises for shoulder stability!
As we know, resistance training represents a potent stimulus to increase skeletal muscle mass and strength. However, without protein, net muscle protein balance will remain negative. In this article, Dr. Paul Henning discusses the importance of pre-sleep protein as it relates to muscle protein synthesis.
Obesity rates in the United States have been rising exponentially in recent years. This increase has caused an increase in chronic diseases such as coronary heart disease, diabetes, hypertension, and more. In this article, Dr. Paul Henning discusses the science of fat metabolism and how it relates to food and exercise.
Some believe that simply by exercising first thing in the morning on an empty stomach will burn more body fat, but if it were that simple; we wouldn’t have an overweight/obesity epidemic in our country. In this article, Dr. Paul Henning unwinds the confusion surrounding 'fasted cardio'
If you’re interested in bodybuilding then you know how important it is to build your muscles proportionately. Nobody wants a pencil neck sitting atop a barrel-sized torso. Here's an in-depth guide on the 7 best exercises to get a thicker neck!
Knee valgus is sure to cause a cascade of pain and injuries that keep you out of the gym long-term and stunt your lifting progress. Here's an in-depth guide on what knee valgus is and how to prevent it!
In the world of fitness and sport, injuries are unfortunately not uncommon. Thoracic outlet syndrome is one of such many conditions. Here's are the 7 best exercises and stretches for Thoracic Outlet Syndrome!
Maintaining skeletal muscle and physical function are absolutely critical to optimal health throughout the aging process. In this article, Dr. Paul Henning discusses evidence based supplements that have been shown to fight off the effects of age related muscle loss, called sarcopenia.
Two of the most common pieces of gym equipment are resistance bands and free weights and they both have a place in your workout routine. Here's a detailed guide on resistance bands versus free weights so you can decide if bands are better for you!
While whey protein has been the most popular option for a long time, plant proteins are quickly catching up. Here's a detailed guide comparing whey protein with plant protein...the debate is finally over!
If you want to be as strong as possible, make sure to balance pushing movements with pulling ones in your exercise routine. Here's a detailed list of the best pull exercises for each part of your body!
Despite the lack of attention they may get from gym goers, the psoas muscles are among the most important muscles in the entire body as they are the primary hip flexors. Check out these 10 psoas exercises to stretch & strengthen your hips!
While it’s true training for muscle endurance over a long period of time may not result in huge gains, improving muscular endurance can still be beneficial for marathon runners and weightlifters alike. Check out these top 10 muscular endurance exercises for beastly sets!
You’re probably already familiar with the largest muscle in your gluteal muscle group: the gluteus maximus. But, what about the other muscles within your glutes such as the gluteus medius? Here's a detailed list of the 10 best glute medius exercises for strength and tone!
The gluteus minimus is an often-overlooked muscle that should be anything but the sort if you want to have a healthy and strong body for many years to come. Here's a detailed list of the 10 best exercises for gluteus minimus activation!
Due to an increase awareness of men’s health issues, including androgen deficiency, the use of testosterone therapy is growing. But what are the long-term implications of TRT on heart health? In this article Dr. Paul Henning looks deeper into the research to see if there's link to TRT and heart problems.
We have all witnessed someone in the gym who hasn’t exactly performed an exercise throughout its full range of motion (ROM). In this article, Dr. Paul Henning discusses the benefits of training each muscle through it's full range of motion.
Anabolic resistance is responsible, in part, for muscle atrophy with aging, muscle disuse, and during disease states. This phenomenon is termed “sarcopenia”, or "age related muscle loss" and in this article, Dr. Paul Henning discusses how fight the affects of muscle loss caused by aging.
There are plenty of ways to build killer arms even if you don’t have access to heavy weights, barbells, or large machines. Here's a detailed guide on the 10 best bodyweight arm exercises for getting shredded!
Before Eddie Hall is one of the most famous World’s Strongest Man competition winners and a multiple weightlifting world records holder. Here's an article on Eddie Hall's real workout routine and diet plan!
There are plenty of ways to build strong hamstrings even if you don’t have access to heavy weights, barbells, or large machines. Here's a detailed guide on the 5 best bodyweight exercises for a killer hamstring workout!
There are plenty of ways to build killer biceps even if you don’t have access to heavy weights, barbells, or large machines. Here's a detailed guide on the 7 best bodyweight bicep exercises for shredded arms!