Found this article on SELF.com. PEOPLE that should know this information GIVING bad advice! THESE are PEOPLE that NEVER POWER TRAINED! (The Muscle doesn't know the difference between a 50lb weight, a 50lb bag of potatoes or a 50lb bucket of water, IT'S a MUSCLE, that want's to lift a weight) Let’s face it: It’s a whole lot easier to pick up a resistance band than it is to lug a set of dumbbells or kettlebells back to your bench. These exercise tools are incredibly lightweight—part of what makes them a convenient way to work out at home or while traveling—but given their lack of heft, it’s only natural to wonder: Do resistance bands “count” as strength training? Can you, for example, swap out your free weights for a pack of bands and get the same exact perks? After all, you can do a bunch of the same exercises with both, like deadlifts, squats, and rows, to name a few. Or should they be considered more of an accessory tool? We tapped fitness experts to understand what resi

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  New evidence has shed light on the optimal amount of sets we need to be getting through in our workouts in order to build muscle. Until this point, various studies have suggested that muscle gain will increase as volume increases, with different muscle groups requiring different amounts of sets for optimal muscle growth. However, it hasn't been studied to the same extent as this recent research. In a YouTube video shared by Dr Mike Israetel, who holds PhD in Sport Physiology, and sport scientist PhD Dr Milo Wolf, the two experts discussed the findings of the study which was published in Medicine & Science in Sports and Exercise. Focusing on the quadriceps and trained squats, leg presses and leg extensions, the study compared three training volumes:   Group 1 (Low Volume): 22 sets of quad training per week, split evenly over 2 workouts. Group 2 (Medium Volume): 22 sets of quad training, adding 4 sets of weekly quad training every 2 weeks, resulting in 42 sets per week. This wa

  The fitness world is divided: On one side, you’ve got the purists who swear by barbells, dumbbells, and kettlebells. This crew is all about functional strength—workouts that mimic real-life movements and hit multiple muscle groups. It’s one of the best ways to build overall strength, improve coordination, and develop strength in greater ranges of motion. But then there’s the flip side: The undeniable popularity of machine workouts that primarily target one muscle at a time—think cable stacks, leg press, or the trusty Smith machine. “Isolation is huge right now, especially with influencers,” says Nate Rodgers, ISSA-certified personal trainer at LifeTime, who are looking not just to grow the glutes but also to bulk up for a desired physique. The first group of people might be quick to dismiss machines as tools for bodybuilders or people chasing aesthetics, but it’s a bit more complex than that. Surprisingly, studies have found little difference between muscle and strength gain between

  New Brain Study Shows Some People Might Be "Wired" for Depression Scientists have made an exciting discovery about depression. They found that some people's brains might be set up in a way that makes them more likely to become depressed. Let's break down what they found and what it means. What Did the Scientists Do? Researchers at Weill Cornell Medicine did something new. They scanned people's brains many times over a year and a half. This is different from most studies that only look at brains once. What Did They Find? They noticed something interesting in the brains of people who had depression. These people had a larger "salience network" in their brains. The salience network is a group of brain areas that help us decide what's important to pay attention to and how we feel about rewards. Why Is This Important? It suggests that some people might be "pre-wired" for depression. This means their brains are set up in a way that makes depres

  Building Muscle: The Right Diet Matters If you're looking to grow healthy muscles, hitting the gym isn't enough on its own. Maintaining muscle mass requires a focus on nutrition alongside regular exercise and strength training. A balanced regimen, rich in essential nutrients, is crucial for fostering a strong body. The Role of Protein Protein is vital for muscle growth, as it consists of amino acids that are fundamental to our muscle and organ tissues. While supplements like protein shakes can help meet your daily protein needs, they aren’t necessary. Whole foods can effectively provide the protein and other nutrients required for muscle development. Understanding Nutritional Needs A muscle-building diet should also include ample carbohydrates, vitamins, and minerals. According to nutritional guidelines, most individuals should aim for about 0.7 to 0.8 grams of protein and 1.8 to 3.2 grams of carbohydrates per pound of body weight daily. It's also essential to consume mor

  Understanding the Basics: Split Training vs. Full-Body Workouts Before determining which training method is superior for muscle growth, it's crucial to understand the fundamentals of each approach. What is Split Training? Split training, often referred to as "bro-split," divides workouts by muscle group. Each session targets a specific area, such as: Monday:  Chest Tuesday:  Back Wednesday:  Legs Thursday:  Shoulders Friday:  Arms This method allows for increased volume and intensity per muscle group in each session, with longer recovery times between workouts for each area. What is Full-Body Training? Full-body workouts engage all major muscle groups in one session, typically incorporating compound movements like squats, deadlifts, and bench presses. A common schedule might involve three sessions a week, focusing on exercises that work the entire body. Muscle Hypertrophy: The Science Behind Growth Muscle hypertrophy refers to the enlargement of muscle fibers resulting

  Ever had a catchy song lyric or a random fact stick in your head, making it hard to concentrate? This phenomenon—mental clutter—was recently explored in a study led by Rob Reinhart, an associate professor at Boston University, and his postdoctoral associate, Wen Wen. They investigated how this mental clutter affects memory as we age. Memory Changes with Age As we age, our brains struggle to filter out irrelevant information, resulting in slower processing and more frequent memory lapses. The study identified a brain pattern known as beta frequency variability, which can predict memory performance in older adults. In contrast, younger adults typically maintain a stronger ability to retain relevant information. These findings enhance our understanding of how memory evolves over time and offer insights into cognitive health. Key Processes in Working Memory Working memory serves as our mental workspace, allowing us to hold and manipulate information briefly. It’s crucial for reasoning, p

  The Definitive Truth About Dumbbell Bench Press for Massive Chest Gains Listen up, weaklings! If you want to build a chest that commands respect, you need to abandon your pitiful barbell bench press and embrace the superior dumbbell variation. This is not a suggestion - it's an order. The science is clear, and I'm about to enlighten you on why the dumbbell bench press is the ultimate weapon for chest domination. The Anatomy of Your Pathetic Chest Muscles Before I bestow upon you the wisdom of the dumbbell bench press, you must understand the basic anatomy of your chest. Pay attention! Pectoralis Major: The main muscle you need to focus on. It has two parts: Clavicular head (upper chest) Sternal head (lower chest) Pectoralis Minor: A smaller, supporting muscle. Don't ignore it! These muscles work together during pressing movements. If you want a chest that strikes fear into the hearts of your enemies, you must master their function. Why Dumbbell Bench Press is Superior (An

  Summary: Recent research from the University of Surrey has revealed that sound stimulation can alter brain waves during REM sleep, a crucial stage for memory and cognition. This non-invasive technique, using advanced technology, could enhance memory functions by increasing the frequency of brain oscillations that slow down in dementia patients. This approach holds promise for innovative dementia treatments by targeting brain activity during sleep with minimal disruption to patients' lives. Key Facts: REM Sleep and Brain Waves:  REM sleep is vital for memory and cognitive functions, but brain oscillations slow down in dementia patients. Sound stimulation during REM sleep can increase brain wave frequency. Technological Innovation:  Researchers employed closed-loop auditory stimulation technology, which adjusts sound stimuli in real-time to match brain wave phases. This technique demonstrated the ability to manipulate brain wave speeds. Study Details:  The study, conducted with 18