The data shows that up to 6-8 sets per muscle group, the gains continue to rise, but beyond, we get hit with a pretty hard plateau – it's clear that more work doesn't always equal more gains, and can even be detrimental.
We all know getting a good night sleep is important; it's one of the pillars of optimal health, alongside nutrition, exercise, hydration and stress management. It's also hugely important for body composition and supporting weight loss endeavours.
Yes, you can absolutely increase strength in a calorie deficit! All you who work with me are a testament to this – consistently smashing new lifting personal bests. The scientific literature also supports this with a new meta-analysis done by Murphy and Koehler.
The key to consistency is making the desired action habitual — part of your routine. The only way to do this is to do it frequently enough that you don't consider whether or not you should do it, or if you have time, or perhaps if you should do it tomorrow — you just do it!
Recent research has refuted the long standing belief that metabolism slows down during middle age. Find out what age metabolism slows down and how to keep metabolism high.
Whether you want to build muscle, lose fat, or like many people, a combination of the two, then protein is the most important nutrient. Protein is super satiating, it facilitates muscle growth and has the highest thermic effect of feeding (TEF).
