Do deloads help or hurt your muscle growth? Discover what new research says about taking a week off training and how strategic breaks may (or may not) improve your gains.
Indulge in these Biscoff white chocolate blondies stuffed with cream cheese frosting and layered with sugar cookies. A rich, gooey treat with irresistible texture and flavor.
Craving something indulgent and delicious? These Oreo Cookie Marble Brownies are rich, gooey, and layered with chocolate, marshmallows, and Oreo cookie dough. Get the full recipe and macro breakdown.
Are cheat reps hurting your gains? A new 2024 study led by Lehman College and Jeff Nippard investigates whether using momentum impacts muscle growth. Here’s what they found—and how it might change your training.
Mother’s Day is the perfect excuse to cook up something special—whether you’re surprising Mom with breakfast in bed, hosting a cozy brunch, or treating yourself to a little weekend indulgence. These recipes strike the perfect balance between flavor and fuel. …
A new study investigates whether lengthened partial reps lead to greater muscle hypertrophy than full range of motion training in resistance-trained individuals. Here’s what the data reveals.
Curious if bigger muscles actually make you stronger? Explore the latest research on muscle size vs strength, how hypertrophy impacts performance, and what it means for your training goals.
Follow Holly through a full day on 1350 calories—complete with a glute-focused workout, macro-friendly recipes, grocery haul, and practical tips for tracking your macros during bikini prep.
How much protein do women really need after a workout? A new study challenges the 20g rule, revealing that smaller doses may still support muscle recovery and growth in females.
Join me for a 1350 calorie full day of eating during bikini competition prep! I share 5 high-protein meals, macro breakdowns, and easy prep tips to stay full while dieting. Perfect for anyone on low calories or in a fat loss phase.
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