It's a common question for everyone on back day - should I perform a wide grip or narrow grip during lat pulldowns for maximal muscle growth? Common opinions are that a wider grip means bigger and wider lats, but science doesn't seem to back this theory! In this study, the 6RM (rep max) load and EMG activity was compared across three different pronated...
  So it's time to hit the gym....but where should we get our caffeine from? A caffeine pill or a cup of coffee? Well thankfully a brand new study (1) has investigated this and found something quite eye opening - coffee may have more super powers than what we understand! The research saw 9 trained male subjects complete "a squat and bench press exercise protocol at 60%...
  When summer starts approaching you generally notice two things in the gym - more people, and counter-intuitive ways to combat excess body fat. And it's not their fault...they've just been mislead!  Now don't get me wrong here, there's nothing wrong with weights or cardio for fat loss, but it's getting them right that's important. Just this week I've had a young man message me saying he's lost muscle...
  There are some things you can learn in a book, others you just need to experience for yourself... There are many things myself and Fit'n'Flexed diet plan clients have learnt during our journey that we hold onto forever, moving forward with our future fitness goals. So here's 5 I think may be able to help you! 1. One Bad Meal Isn't The End  Too often...
    Anything that comes to light suggesting we may get more reps out in a particular exercise is worth us taking a look at! This study into 10 well-trained strength athletes had subjects train their lats via seated rows (1).  They did 3 sets at their 10 rep max, then rested for 2 minutes between sets - across two occasions.   During one occasion they did nothing whilst...
  There's no question sometimes muscles can be neglected.  The "beach" and "mirror" muscles take priority sometimes for some people, so learning new exercises for the "forgotten" muscles is important.    Which brings me to the focus of this article - one of my favourite exercises for hamstrings! The Glute-Hamstring Raise - How To Perform It    Your gym may or may not have a glute-ham raise - but...
  Supplements claim to do some incredible things - but this one really caught my eye! You clicked on this because like me, you're so intrigued as to how this could be possible. It's not just about how we look here at Fit'n'Flexed, but how we feel is also an important part of our health! So naturally it's of concern. But are these claims all a lie...
  It's funny how this study is released right as my schedule has turned me towards an Intermittent Fasting style approach as I continue my fat loss phase! And let me tell you - the news isn't all that bad. As you know, intermittent fasting is great for muscle growth and fat loss and does not hinder either, despite what a lot of the old school...
  Considering the desire for the gym booty isn't going away anytime soon, we should look at what exercises are the best for working our derriores! In a recent EMG study, hip thrusts were compared to squats to see which activated the glutes more (1).  But before we dive into it - as I've said 100 times - EMG studies don't mean "that exercise will build...
  Let's face it - we all go the gym to progress. We want more strength and more muscle (generally).  And depending on what you train for, you may favour one of those outcomes over the other, however, this article is still important for all gym goers. I wanted to address one study that in particular looked at the barbell squats and volume amongst (oh yesss) TRAINED...

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