Evidence Based Muscle
@BasedMuscle
Evidence-Based Muscle's mission is to create high-quality exercise science articles based on science-driven information.
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💪 Think creatine is just for bodybuilders? Think again. Creatine is one of the most researched, safest, and effective supplements — and it's not just for gym bros. It’s helping older adults stay stronger, sharper, and more independent as they age. evidencebasedmuscle.com/creatine-why-a…
Science says you need BOTH! 💪 ✅ Nordic Hamstring Curls ✅ Stiff-Legged Deadlifts Want bulletproof hamstrings? Combine them. #BestHamstringExercise #NordicHamstringCurl #StiffLeggedDeadlift evidencebasedmuscle.com/whats-the-best…
evidencebasedmuscle.com
What’s the Best Hamstring Exercise? Study Compares Nordic Hamstring Curls and Stiff-Legged Deadli...
Discover the best hamstring exercise for strength and size. Compare Nordic curls and deadlifts for optimal results.
💥 Hot vs Cold Therapy Muscle Recovery: New research shows hot water may beat ice baths for faster healing + better muscle repair! 💪🔥 Rethink your recovery! #MuscleRecovery evidencebasedmuscle.com/hot-vs-cold-th…
evidencebasedmuscle.com
Hot vs Cold Therapy Muscle Recovery: Heat Beats Cold Therapy for Muscle Recuperation
Explore the benefits of hot vs cold therapy muscle recovery for optimal post-workout healing and pain reduction.
🚨 Think pre-exhaustion training gives you an edge in the gym? Think again. A new study shows traditional straight sets may lead to better muscle growth, less fatigue & higher training volume. 💪 Train smart, not just hard. #MuscleGrowth #FitnessTips evidencebasedmuscle.com/pre-exhaustion…
evidencebasedmuscle.com
Pre Exhaustion Training: Study Finds Lower Muscle Gains Than Traditional Training
Explore the truth about pre exhaustion training and why it might not be the best method for muscle gains.
💥 Could your post-viral fatigue recovery use a boost? 💥New research shows that creatine monohydrate may help fight lingering fatigue and brain fog after viral infections—including long COVID. It’s not just for the gym anymore. 🧠💪 evidencebasedmuscle.com/can-creatine-m…
🧠🍕 Want to eat less without dieting? A new study finds that slower chewing & more bites can extend meal time—helping you feel full with less food! Even eating to a slow beat (40 bpm) made a big difference. ⏱️🎶 evidencebasedmuscle.com/eat-slower-for…
💪 Think fasted training kills your gains? Think again. New research shows lifting on an empty stomach can build just as much muscle—than training fed. 🔥 #FastedTraining 🕒 #MorningWorkouts 🥩 #MuscleGainWhileFasting Read more: evidencebasedmuscle.com/does-fasted-re…
Think you're activating the right muscles during your workout? Think again. A new study shows your mind muscle connection might be lying to you. What you feel isn’t always what’s firing. Learn how to train smarter, not just harder. 💪 evidencebasedmuscle.com/mind-muscle-co…
New Study: Creatine is Safe! No more second-guessing—new evidence shows no side effects from creatine use compared to a placebo. Safe. Effective. Backed by science. 💪 🔗 Read more: evidencebasedmuscle.com/is-creatine-sa… #creatine #FitnessFacts #EvidenceBased #MuscleScience #Supplements
evidencebasedmuscle.com
Is Creatine Safe? A New Study Finds No Side Effects Compared to a Placebo.
Wondering if creatine is safe? A recent study shows it has no harmful side effects compared to a placebo.
🏋️♂️ More sets help—until they don't! New research finds ~11 sets per muscle group/session is the sweet spot for growth. 📈 Train smarter, not longer. 🧠💪 Spread your sets across the week for max gains! #Hypertrophy #FitnessTips #TrainSmart #MuscleGrowth is.gd/VV4Qo6
Cheat reps won’t kill your gains. A recent cheat reps study found that using a little momentum while lifting doesn’t hurt muscle growth compared to strict form. evidencebasedmuscle.com/do-cheat-reps-…
🚨 The Fat Loss Myth DEBUNKED! 🚨 💡 Think cardio is the ONLY way to lose fat? Think again! A new study found: ✅ Fat loss is the same across all exercise types—resistance training is just as effective as cardio for shedding fat. #fatloss #weights #cardio is.gd/twQrZU
🚨 The ISSN confirms: Creatine is SAFE & BENEFICIAL across all ages! ✅ Backed by 680+ peer-reviewed studies 💪 Enhances muscle growth, performance & cognitive function ❌ No evidence of kidney/liver damage. is.gd/Zw4NOi #Creatine #facts
Want to lose fat & keep muscle? 💪 Optimize protein intake! ✅ 0.86–1.45g per lb (1.9–3.2g/kg) body weight = best for muscle retention. 🔥 Leaner individuals need more protein to preserve muscle in a deficit. #ProteinIntake #FatLoss #MuscleRetention is.gd/9t6NyE
evidencebasedmuscle.com
Best Protein Intake for Muscle Retention While Dieting: New Study Results
Discover evidence-based insights on muscle growth, training, and nutrition at Evidence Based Muscle. Stay informed with the latest research and optimize your fitness journey
A recent 2024 study confirms that personal trainers make a huge difference! 💪 - Participants training with personal trainers saw superior strength improvements and fat compared to those training alone or with a partner. is.gd/Z9xIv1
💡 Fast vs. Slow Reps: What Builds More Muscle? 💡 🔬 A study compared rep speeds for hypertrophy: ✅ Both groups gained muscle. However, the slow reps (4-sec eccentric) led to more significant muscle growth in the vastus lateralis. is.gd/sXXqgD
Strength training for older adults: What works best? 🏋️♂️A new study found: 💪High volumes (>12 sets/wk) don't guarantee more muscle mass. ✅ Training duration > training volume for hypertrophy, especially in fast-twitch fibers. #FitnessScience is.gd/24BnoJ
evidencebasedmuscle.com
Strength Training for Older Adults: Study Suggests 12 Sets Per Week is Optimal.
Discover the key to effective strength training for older adults. Learn how training duration can have a greater impact on muscle growth than volume alone.
💚 Green Tea vs. Coffee for Weight Loss 🍵 🔬 A study shows green tea is more effective for weight loss than coffee! Possibly due to catechins in grren tea. ❌ Coffee & other teas (like black or sour tea) showed little impact on weight loss. is.gd/you0iR #GreenTea
evidencebasedmuscle.com
Drinking Green Tea to Help Lose Weight: Study Suggests a Better Option Than Coffee.
Discover the power of green tea for weight loss. Learn how green tea catechins can boost fat oxidation and promote a leaner waistline.
The Truth About Creatine💪 🚨 Myths: ❌ Creatine DOES NOT cause kidney damage, hair loss, or dehydration. ✅ What it DOES do: 🔥 Boosts physical performance & muscle growth. 🥦 Benefits vegetarians, seniors, and those recovering from injuries. is.gd/A6tvO2
evidencebasedmuscle.com
Debunking Myths: The Truth about Creatine Monohydrate Supplementation
Discover the truth about creatine monohydrate supplementation: safe and effective for enhancing performance and muscle growth.
Does high protein harm your kidneys? 🧐 Science says NO! 🚫 ✅ Up to 3.2 g/kg/day protein = no kidney/liver issues. 💪 1.6 g/kg/day is enough for muscle & strength gains, but higher intake may boost peak power. #ProteinMyths #FitnessScience is.gd/AX4jlk
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