Zone 2: the “ideal” intensity? Myth or scientific reality
Is Zone 2 really the ideal training intensity for boosting mitochondrial health and burning more fat? Or are its effects overestimated compared to other more intense methods?
Author: Pierre Debraux, PhD
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Shoulder hypertrophy through lateral raises: dumbbells or cable?
Lateral raises are essential for targeting the middle deltoid, but should you use dumbbells or a pulley to maximize hypertrophy? Do these two variations really induce the same muscle adaptations?
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How many steps per day should you really take ?
Does the number of steps we take each day really affect our health, life expectancy, or risk of disease? At what point do these effects become noticeable… and should we really be aiming for the famous 10,000 steps?
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Effects of static stretching on muscle strength and hypertrophy
Static stretching is mainly associated with improving flexibility and joint mobility, but it could also have an impact on the development of muscle strength and hypertrophy. Could the effects of static stretching compete with traditional strength training?
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Optimizing the use of blood flow restriction in strength training
L’entraînement avec occlusion vasculaire est une alternative efficace pour utiliser des charges légères et obtenir les mêmes bénéfices en force et en hypertrophie musculaires qu’avec un entraînement traditionnel. Mais existe-t-il un protocole optimal ?
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Does forearm position influence triceps brachii recruitment?
When the forearm is pronated/supinated, the radius rotates on itself. This movement should have no influence on the internal lever arm of the triceps, which attaches to the ulna… But is that really the case?
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Brain health: an association with body fat?
Age-related changes in the brain include a reduction in gray matter volume, which is thought to be directly influenced by our level of physical activity and body composition. Can these factors slow cerebral aging and improve cognitive health in the long term?
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Muscle hypertrophy: what’s holding us back?
It has been suggested that humans have a finite potential in their ability to grow skeletal muscle. However, if this plateau does exist, are there other physiological factors, in addition to genetic predisposition, that put the brakes on our muscle gains?
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Creatine and its myths: what does science have to say?
In the world of fitness, it’s not always easy to sort the truth from the falsehood. And creatine is a victim of its own success. From unjustified fears about its safety to misunderstandings about its effects, creatine is often demonized.
