My blog

  This handbook is the result of a year's research into what the latest science shows is the most efficient way to build muscle. It's for both men and women. It's primarily for beginners, but there's plenty of science-backed advice for intermediates too. I wrote this guide because much of the casual weightlifting advice is unsubstantiated or misleading. I can't blame bloggers for it, because some of the facts in this guide have not been broadly published outside of the scientific literature.  As a result, this handbook contradicts some popular bodybuilding recommendations, including the myth that women have a harder time gaining beginner's muscle, that exercise rest times should be kept to 1–3 minutes, that most bodyweight exercises are useful, that machine exercises are ineffective, and so on. Throughout this handbook, I support my claims by citing studies and showing you how to measure your weekly gains so you can confirm you're growing.  Speaking of growt