A muscle growth fundamental that has been around for decades, and is lore in gyms across the world, is the concept of the ''hypertrophy rep range''. While it can be vague and changes slightly depending on who you talk to, it is essentially a moderate rep range thought to be optimal for growing muscle. It can be as low as 6 and goes to 15 at the higher end. The generally accepted rep range for building strength is thought to be 1-6 (roughly), and anything above 15 is believed to be endurance or something close to cardio. Militancy about these rep...

The holiday season for many is a fantastic time of year filled with weekend barbeques, feasts beers and sunshine. Christmas trees go up, and bank accounts go down. Unfortunately, it can lead to unwanted weight gain.  Here we explore realistic hacks you can use to have your Christmas ham and eat most of it too while minimising unwanted fat gain throughout the holiday season. 

When it comes to building muscle, the only hormone people care about is testosterone. It's a hormone that promotes fat loss and muscle growth. But how do you ensure you are maximising your natural levels? And what supplements actually work? 

Spring is here. The days are getting longer and warmer. With this, comes the realisation that summer is just around the corner. For many, winter can be a time for bulking or gaining weight - which can either be deliberate and strategic or the colder months can inadvertently lead to storing extra body fat. So now that spring is here, many are looking to trim down for the summer months.