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The Science of Hamstring Training: Anatomy, Biomechanics, and Exercise Selection
Many lifters struggle to build their hamstrings effectively. A primary reason is exercise selection, choosing movements that only minimally engage the hamstrings rather than those
The Science of Bicep Training: Anatomy, Biomechanics, and Exercise Selection
The biceps pose is widely recognized as a classic demonstration of health and strength, serving as a prime example of a well-trained, muscular upper body.
How Many Days Per Week Should You Workout to Burn Fat & Build Muscle?
Many people start working out to build muscle and burn fat by training three days a week. While this frequency can deliver decent results, a
The Best Rep Range for Muscle Growth: What the Science Says
Is it better to use low reps, medium reps, or high reps to build muscle? If you talk to a strength athlete like a powerlifter,
How To Deadlift More: 8 Science-Backed Tips
Deadlifting is one of the single best ways to build a stronger, more robust back and maximize your posterior chain development. Unfortunately, many lifters are
Cold Water Immersion for Recovery: Science vs. Hype
Are ice baths, cold showers, and ice swimming actually beneficial for your recovery, or are they detrimental to your long-term fitness goals? At Citizen Athletics,
How Much Protein Do You Need Per Day to Build Muscle and Lose Weight?
How much protein should you eat per day? Do you need to take protein shakes? What if you want to gain muscle, lose fat, or
Exercise vs. Diet: Which Is Better for Weight Loss?
You have decided you want to lose some weight, and you have started making an effort to eat some healthier foods. But then a co-worker
Lean Bulking Nutrition: What to Eat to Build Muscle and Minimize Fat
When it comes to building muscle, many lifters fall into the trap of a “dirty bulk” or a “dreamer bulk”, smashing massive amounts of food,
When and How to Deload: The Science of Training
If you want to get stronger, build muscle, burn fat, or improve your fitness, you might think you have to push to your absolute maximum
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