#Musclebuilding

A leading exercise scientist challenges conventional gym wisdom, urging Thai readers to rethink five common moves that may not deliver the best results. In a candid interview with Men’s Health UK, Dr. Mike Israetel explains that while no exercise is stupid, some are far less productive than others. This perspective is especially relevant for busy Thais who want to maximize every workout, whether at the gym or at home.

Thailand’s urban lifestyle has spurred a growing interest in health and wellness. In Bangkok and other cities, gym memberships and at-home programs are rising, often shaped by Western fitness trends seen on social media. Dr. Israetel’s views invite Thai fitness enthusiasts to evaluate whether their routines yield optimal gains and to consider smarter alternatives.

A new study from the University of New South Wales in Sydney challenges the idea that creatine supplementation reliably boosts muscle growth. The findings suggest that, for some individuals, adding creatine to a three-month weightlifting program may not lead to bigger muscles compared with training alone.

The research drew broad media attention by testing participants in a structured resistance training plan. Results showed no significant difference in muscle mass gains between those who took creatine and those who did not. While creatine remains popular among athletes and gym-goers for potential performance benefits, this study invites a more nuanced view of its role in hypertrophy.

A recent study conducted by researchers from the University of New South Wales (UNSW) in Sydney, Australia, has stirred the fitness community, questioning the long-held belief that creatine supplementation significantly boosts muscle growth. Despite creatine’s popularity among athletes and gym-goers as a performance-enhancing supplement, this new research suggests that its efficacy in building additional muscle mass may be overestimated.

The UNSW study, which gained substantial media attention, involved participants engaged in a structured three-month weightlifting program. Surprisingly, the findings indicated no significant difference in muscle mass gain between those who supplemented with creatine and those who did not. The study’s results challenge the conventional wisdom that has fueled the widespread use of creatine among bodybuilders and athletes aiming to maximize muscle hypertrophy.

A recent shift in nutrition guidance invites readers to reconsider daily protein needs. While protein is essential for health, more is not always better. The required amount depends on age, sex, activity level, and goals such as recovery from injury or athletic training. In practice, most adults do well with modest amounts spread across meals.

Current guidance generally cites about 0.8 grams of protein per kilogram of body weight, or 0.36 grams per pound. For someone weighing 73 kilograms (160 pounds), that equates to roughly 60 grams of protein per day. Higher needs may apply to active individuals, older adults, or those seeking muscle gain. Protein supports muscle maintenance, satiety, and weight management, contributing to sustained energy for daily life and work.