Training, Strength & Muscle Building
Andrew Griffiths
Max sets per muscle group per session 

The data shows that up to 6-8 sets per muscle group, the gains continue to rise, but beyond, we get hit with a pretty hard plateau – it's clear that more work doesn't always equal more gains, and can even be detrimental.

Max sets per muscle group per session 

Nutrition

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Can you increase strength in a calorie deficit?

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Can you increase strength in a calorie deficit?

Yes, you can absolutely increase strength in a calorie deficit! All you who work with me are a testament to this – consistently smashing new lifting personal bests. The scientific literature also supports this with a new meta-analysis done by Murphy and Koehler.

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What is a calorie deficit?

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What is a calorie deficit?

A calorie deficit is when you consume fewer calories than you burn. If you consume 2000 calories and your Total Daily Energy Expenditure (TDEE) is 2500 calories, you will be in a 500 calorie deficit. A calorie deficit is a fundamental underpinning to any effective weight-loss strategy — if you're in a calorie deficit, you will unequivocally lose weight/body fat over time.