To caffeine, or not to caffeine. ..

This is a quick reference guide to help you understand what usually happens during prep for a show regarding your hormones. This may help you understand why you fell hunger after binge eating also. This is why it is highly recommended to do the recovery diet. Please make sure to check out that post in the previous blog!

To cortisol or not to cortisol. Why sometimes you need to kickback and not worry at all.

You're not done after show day believe it or not!!!!

BFR training has been a staple for me personally because of my left elbow. I have been able to train pain free all year.

Always remember that adherance and applying to your situation is always key. Not one thing works for everyone and you have to figure out what works best for you. One of the biggest struggles is people not sticking to a plan long enough to see if it worked out for them!

💥 Is Muscle Damage Really Needed for Growth? For years, lifters have believed that soreness equals gains — that the more damaged a muscle gets, the more it grows. But research led by Damas et al. (2016) challenged that idea and changed how we understand muscle protein synthesis (MPS) and hypertrophy. --- 🎯 Purpose of the Study The goal was to find out whether muscle damage actually drives muscle growth — or if it’s just a side effect of hard training. Researchers wanted to

Does Cardio interfere with strength training? Well... it not so cut and dry.