You cannot get concrete without the properly timed steps of mixing, pouring, and shuttering. And so it works for the human body too. Properly timed meals can provide the necessary nutrients to fuel your training, promote muscle protein synthesis, and enhance recovery. Here, Gympharmacy explores the concept of nutrition timing for muscle growth, discussing the […]
Did you know you can naturally increase the oxygen content in your blood? This boosts the repair of cells, tissues, and muscles, and increases stamina! How can you do it? With Erythropoietin (EPO) injections. EPO is a naturally occurring hormone in the body that plays a crucial role in the production of red blood cells. […]
According to several surveys and studies, 20% of the world’s population is vegetarian. Plant-based diets have gained popularity for their health benefits and ethical considerations, and plant-based protein supplements are becoming increasingly popular among fitness enthusiasts and athletes. While animal-based proteins have long been associated with muscle building, plant-based protein supplements offer a viable and […]
In the Tour de France, cyclists perform for an average of six hours a day. In tennis, some matches can go on for as long as five hours. How do these athletes recover? There are various methods: ice baths, hydrotherapy, etc. But let’s talk about foam rolling, also known as self-myofascial release. It emerged as […]
You are what you eat. But you are especially what you eat before and after your workouts. Regarding pre-workout nutrition, it plays a crucial role in maximizing performance, improving energy levels, and enhancing muscle recovery during exercise. Fueling your body with the right nutrients before a workout can make a significant difference in your strength, […]
Strength training is more than just lifting weights. It is about harnessing the power of the mind-muscle connection to achieve optimal muscle development. The mind-muscle connection is the ability to consciously focus on the targeted muscle during each repetition of an exercise, allowing for better muscle activation and recruitment. On this website, we will explore […]
Calibrating for the Tour de France and a 100m sprint are two very different things. But they have their foundations in cardiovascular exercise. Cardio is an essential component of any fitness routine. The important matter, for Olympians to laymen like you and me, is that High-Intensity Interval Training (HIIT) and Low-Intensity Steady State (LISS) are […]
You are not born with a full repertoire of movements. You have to condition yourself to do them. Thus are developed climbers, swimmers, runners, gymnasts, dancers, and all that make up the multifarious human circus. One secret to maximizing your movements is mobility training. Mobility training is an overlooked aspect of fitness that plays […]
You could probably scale a high-rise building just using your pull-up. Okay, I’m pulling your legs—pun intended. But the pull-up is such a challenging exercise that it targets multiple muscles in the upper body, including the back, shoulders, arms, and core. And this makes it a prized exercise to follow. By incorporating different variations of […]
What’s harder than wood and more flexible than an earthworm? A plank enthusiast’s core and back muscles! The best plank exercises target the core muscles and are highly effective in developing a strong and stable midsection. By engaging the abdominal muscles, back muscles, and stabilizers, plank variations provide a comprehensive workout that promotes rock-hard abdominals […]