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Evidence-based articles & blogs to help with making training more effective, nutrition more flexible & life more enjoyable.

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Evidence Based Programming (Part 2) - Volume

Part 2 of the Evidence Based Training series is all about training volume. Volume refers to the total amount of weight you're lifting, and if you're not yet tracking or keeping tabs on this, this article will open your mind to some of the basics that will change the game when it comes to manipulating your body composition and building strength/ muscle.

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Evidence Based Programming (Part 1) - Frequency

This article explores the importance of frequency in an evidence-based program & the role it plays in building more strength, muscle & skill.

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Fasting: A Closer Look

Still got questions about Intermittent Fasting? This should answer all of them.

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The Anabolic Window (And Why It's Crap)

Here's why you probably don't need to worry about cracking your post-workout protein shake open before you finish your workout.

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How To Eat Really BIG Meals (Without Blowing Your Macros)

Ever wanted to take down that towering triple-patty, ultra-cheesy, four extra pieces of bacon burger? Put in your order son - this is how you do just that, without blowing your macros & your fat loss progress.

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Drinking Alcohol & Hitting Your Macros

Keen for a few beers? Read this before you get lit & have a macro-tracking shocker, or if you're simply looking for a way to fit a few drinks into your daily calorie/ macro targets.

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Why Your 'Bro Split' Is Busted

Only ever trained one muscle group per day? The results are in - it's highly likely that you're leaving some serious gains on the table as a consequence.

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