The ideal body fat percentage to bulk
3,600 words. Reading time: ~13 minutes. 3 calculators included: Training status calculator Bulking calculator Strength progress calculator Notable contributions of Nieck Detillon, MSc Human Movement Sciences The never-ending mental battle [...]
Hip driver exercise overview
For a full overview of all Glute exercises, subscribe at the bottom of the page or check your inbox if you're already a subscriber. This is an overview of most [...]
The effects of alcohol on muscle growth
How bad is alcohol for your gains? In our newest article, Menno Henselmans and I discuss the effects of alcohol on hormones, muscle signaling, muscle recovery, and muscle protein synthesis. [...]
Your optimal training frequency for the Glutes part 2: training status and stress
How often should (wo)men train their backsides for optimal results? In my previous article I showed how different exercise types affect the optimal training frequency for the glutes. Still, many [...]
Estimating your Glute recovery time: a calculator
I've been getting a lot of questions about workout schedules, and especially how often to train the Glutes. Well here's my answer: when they're recovered. Multiple factors affect recovery time. As you can read in my article on optimal training frequency for the Glutes, one of these factors is the type of exercise you do (stretcher, activator, or pumper).
