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Straight answers on creatine, caffeine, coffee and training, backed by research.
Deadlift vs Romanian Deadlift: Which Is Better for You?
The deadlift builds total-body pulling strength, while the Romanian deadlift targets your hamstrings and glutes. Here's what research shows about each and how to use both.
What Is Push Pull Legs, and Is It a Good Split?
Push pull legs splits your training into push, pull and leg days. Here's how often to run it, what research says about frequency and volume, and...
How to Get Bigger Shoulders: What Builds Width Fastest?
Wider shoulders come mainly from the side delts, which lateral raises target best. Here's what research shows about raises, presses and rear delt work, plus a...
What Is Time Under Tension, and Does It Build Muscle?
Time under tension is how long your muscle works during a set. Research shows a wide range of rep speeds build the same muscle, as long...
Free Weights vs Machines: Which Is Better for Muscle?
Free weights and machines build about the same muscle and strength. What differs is which lifts you get best at. Here's what the research shows and...
Dumbbells vs Barbells: Which Is Better for Building Muscle?
Dumbbells and barbells build muscle about equally. Barbells let you lift more, and dumbbells train each side on its own. Here's what research shows and how...
How to Get Bigger Arms: Which Exercises Grow Them Fastest?
Bigger arms come from training triceps and biceps in their stretched positions, doing enough hard sets and progressing steadily. Here's what the research shows, with a...
What Are Drop Sets, and Do They Build More Muscle?
Drop sets take a set to failure, cut the weight and keep going. Research shows they build about as much muscle as normal sets, in a...
Can Creatine Cause Diarrhea?
Creatine can cause diarrhea, but mostly when you take a big dose at once. Split doses of 5 g caused no more stomach trouble than a...
What Are Supersets, and Do They Build Muscle?
Supersets pair two exercises back to back with little rest. Research shows they build the same muscle and strength as normal sets in much less time....
How to Grow Calves: Why Won't Yours Get Bigger?
Stubborn calves usually need standing raises, a deep stretch at the bottom and harder sets. Here's what the calf training studies show and a plan that...
How to Get a Bigger Chest: What Does the Research Say?
A bigger chest comes from enough hard sets, a mix of flat and incline pressing, and steady progression. Here's what the research shows, with a weekly...