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nutrition timing

Nutrition Timing for Muscle Growth: When and What to Eat Around Workouts

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 […]

erythropoietin uses

The Safe Use of Erythropoietin for Outlier Health Conditions

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.  […]

plant based supplements

Plant-Based Protein Supplements: How to Build Muscle without Animal Products

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 […]


Foam Rolling: The Ultimate Guide to Muscle Recovery and Injury Prevention

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 […]

pre workout nutrition

Optimizing Pre-Workout Nutrition: Fueling Your Body for Maximum Performance

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, […]

mind muscle connection

The Role of Mind-Muscle Connection in Effective Strength Training

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 […]

liss workout

HIIT vs. LISS: Choosing the Right Cardio Workout for Your Fitness Goals

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 […]

mobility training

The Power of Mobility Training: Unlocking Range of Motion and Preventing Injury

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 […]

pull ups variations

6 Variations of the Pull-Up to Build a Strong Upper Body

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 […]

plank variation

5 Variations of the Plank and Their Way to a Rock-Hard Core

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 […]

Gympharmacy’s main goal is to provide its customers with material that has been peer-reviewed, is reliable, and trustworthy. However, the information provided here should not be used in place of professional medical advice. The material presented here is solely for educational purposes. This list may not include all possible adverse effects, medication interactions, cautions, or alerts. Please see your doctor with any questions you have about an illness or medication. We seek to supplement rather than replace the doctor-patient connection.