Gainz
Bro-science → Physiology
Evidence-based insights for serious lifters
Editor's Pick
Understanding the science behind progressive overload and why it's the key to building strength and muscle consistently over time. The foundation of all training progress.
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Must Read
Deep dive into mechanical tension, metabolic stress, and muscle damage - the three mechanisms that drive muscle hypertrophy.
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Research-Based
Research-backed guidelines for rest periods based on your training goals, from strength to hypertrophy to endurance.
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Complexity kills consistency. Here’s why switching to a minimalist gym log might be the best move for your progress.
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The two titans of workout tracking go head-to-head. Which one deserves a spot on your home screen?
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Learn how to adjust your training around injuries, maintain muscle mass during rehab, and return stronger.
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Unlock hidden strength and hypertrophy gains by focusing on the lengthening phase of your lifts.
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Understanding the science behind progressive overload and why it's the key to building strength and muscle consistently over time.
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Beyond just sets and reps, learn which data points actually matter for long-term progress and how to use them effectively.
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A practical guide to programming your workouts, managing volume, and balancing intensity. No guesswork.
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Research-backed guidelines for rest periods. Stop guessing. Start recovering.
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Identify and correct the most common squat form issues to lift heavier, prevent injury, and build stronger legs.
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Psychological strategies and practical tips for turning your workouts into an unbreakable daily habit.
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Deep dive into mechanical tension, metabolic stress, and muscle damage - the three mechanisms that drive muscle hypertrophy.
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Separating fact from fiction about the anabolic window and when you should consume protein for optimal muscle growth.
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Understanding different periodization models and how to structure your training phases for continuous progress.
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Evidence-based guidelines on minimum effective volume, maximum recoverable volume, and finding your sweet spot for gains.
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How manipulating rep tempo can enhance time under tension, improve mind-muscle connection, and accelerate hypertrophy.
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Understanding slow-twitch and fast-twitch fibers, and how to optimize your training for maximum hypertrophy across all fiber types.
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Strategic application of intensity techniques to break through plateaus without overtraining or sacrificing recovery.
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Evidence-based review of creatine, protein powder, pre-workout, and other supplements - which ones are worth your money.
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The science of deloading, when to program deload weeks, and how to structure them for optimal recovery and supercompensation.
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Recent research on internal vs. external focus of attention and how it impacts muscle activation and hypertrophy.
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Optimal calorie deficits, protein targets, training modifications, and cardio strategies for preserving lean mass while cutting.
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Comparing once, twice, and three-times weekly frequency based on recent meta-analyses and practical programming considerations.
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Analyzing the research on muscle activation, strength transfer, and practical considerations for programming both modalities.
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How sleep deprivation impacts protein synthesis, testosterone, recovery capacity, and what to do if you can't get enough sleep.
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The dose-response relationship between proximity to failure and hypertrophy, plus practical guidelines for different exercises.
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Recent research on lengthened partials, shortened partials, and full ROM for maximizing muscle hypertrophy and strength.
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Evidence-based protocols for active recovery days that enhance circulation, reduce soreness, and improve training quality.
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Sumo vs conventional, setup cues, bracing, and accessory choices to build a stronger, safer deadlift.
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Set/rep schemes, frequency, and assistance work to drive bench press progress while protecting shoulders.
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How to align carbs with training days, manage deficits, and keep performance high during cuts or recomp phases.
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Use RPE/RIR to match load to readiness, manage fatigue, and keep progression steady without burning out.
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Pressing angles, lateral raise progressions, and prehab to grow shoulders while keeping them healthy.
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Workout tracking ensures progressive overload by showing your last session's numbers. Lifters who track make faster gains than those who train by feel.
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What is RPE in lifting? Learn how to use Rate of Perceived Exertion and Reps in Reserve for optimal gains.
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Understanding the Tabata protocol, best exercises, and how to use an interval timer for maximum conditioning.
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Cut through the hype. Learn what actually helps recovery versus what's just marketing.
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Train safely solo with safety pins, proper bailing techniques, and smart rep reserves. Essential injury prevention.
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Benefits, programming, and common mistakes for dead hangs to improve shoulder mobility and grip strength.
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An honest breakdown of the top gym tracking apps—what they do well, where they fall short, and which one fits your training style.
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Looking for something better than Strong? Compare features, pricing, and see why serious lifters are switching to Gainz Pro.
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Hevy is popular—but is it the best choice for hypertrophy-focused training? Compare Hevy vs Gainz Pro for serious lifters.
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The most popular split for a reason. Sample workouts, progression tips, and how to set it up for maximum gains.
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Maximum frequency, minimum time commitment. How to set up an effective upper/lower split for hypertrophy.
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Two ways to measure how hard you're training. Learn the differences, when to use each, and how to apply them for better results.
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Build muscle with lighter weights. How BFR training works, the science behind it, and how to do it safely.
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Stop gaining 5 lbs of fat for every 1 lb of muscle. Learn the science-backed approach to bulking that maximizes muscle while minimizing fat.
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Age is not an excuse. Learn the evidence-based adjustments that keep masters lifters building strength and muscle for decades.
Read more →Reading is step one. Tracking is how you actually progress. Join 2,347 lifters using Gainz to systematically apply progressive overload.
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