Anabolic response

Explores how the body's anabolic pathways drive muscle growth, recovery, and adaptation in response to training, nutrition, and hormonal signals. Understanding your anabolic response is key to optimizing muscle-building potential and overall performance.

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The essentials for anabolic response — then explore the latest posts below.

Building muscle after 40: The science of getting stronger when recovery slows down

Building muscle after 40: The science of getting stronger when recovery slows down

Dr. Bruno Rodriguez, DPT, CSCS avatar
Dr. Bruno Rodriguez, DPT, CSCS: Strength, Recovery, and Physical Therapy Expert
Jan 26, 2026 · 11 min read

Men over 40 can still build muscle and strength, but anabolic resistance and slower tissue repair often extend recovery from heavy sessions to roughly 48–72 hours, meaning the hypertrophy stimulus has to be higher to meaningfully trigger muscle protein synthesis. Here’s how to adjust training volume and target 30–40 g of high‑quality protein (~3–4 g ...

Bulking vs cutting: The science of body recomposition for men

Bulking vs cutting: The science of body recomposition for men

Dr. Bruno Rodriguez, DPT, CSCS avatar
Dr. Bruno Rodriguez, DPT, CSCS: Strength, Recovery, and Physical Therapy Expert
Jan 26, 2026 · 12 min read

Bulking and cutting work by deliberately shifting energy balance: a 250–500 calorie daily surplus supports muscle protein synthesis and hypertrophy, while a sustained calorie deficit drives fat oxidation but can increase muscle protein breakdown. The key to body recomposition is committing to one clear signal for 12–16 weeks—rather than chasing muscle gain and leanness at ...

Weights or cardio first? The evidence-based order that gets men results faster

Weights or cardio first? The evidence-based order that gets men results faster

Dr. Bruno Rodriguez, DPT, CSCS avatar
Dr. Bruno Rodriguez, DPT, CSCS: Strength, Recovery, and Physical Therapy Expert
Jan 17, 2026 · 12 min read

For most men trying to build strength and muscle, do weights first and finish with cardio, because cardio-first increases fatigue and AMPK signaling (and can drain glycogen), which can reduce lifting volume and potentially blunt mTOR-driven hypertrophy. If endurance is your main goal or you’re splitting sessions across the week, the “best” order changes—here’s how ...

Chicken and rice calories: The simple meal that can build muscle or quietly blow your cut

Chicken and rice calories: The simple meal that can build muscle or quietly blow your cut

Dr. Susan Carter, MD avatar
Dr. Susan Carter, MD: Endocrinologist & Longevity Expert
Jan 14, 2026 · 12 min read

A chicken-and-rice bowl can be roughly 555 calories when it lands around 45 g protein, 60 g carbs, and 15 g fat (protein and carbs are ~4 calories per gram, fat is ~9), so small amounts of added oil or sweet sauces can swing the total fast. Treat it as a scalable template—adjust portions and ...

Does creatine increase testosterone? The science on muscle fuel and male hormones

Does creatine increase testosterone? The science on muscle fuel and male hormones

Dr. Alexander Grant, MD, PhD avatar
Dr. Alexander Grant, MD, PhD: Urologist & Men's Health Advocate
Jan 11, 2026 · 11 min read

Creatine monohydrate does not significantly increase total or free testosterone in healthy men in controlled studies, because it works by boosting cellular energy (ATP recycling) rather than directly stimulating the endocrine system. It may still help you train harder and see temporary workout-related hormone spikes—and a single 2009 rugby study reporting higher DHT (a potent ...

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