tag:blogger.com,1999:blog-44472491235196583472024-03-16T08:08:59.659+01:00SuppVersity - Nutrition and Exercise Science for EveryoneWhere BRO- and PRO-Science Unite in the Spirit of True WisdomAdel Moussahttp://www.blogger.com/profile/11282066708304898697noreply@blogger.comBlogger84319999tag:blogger.com,1999:blog-4447249123519658347.post-53880739194125350642020-07-22T14:24:00.000+02:002020-07-22T14:38:31.549+02:00Washing Down 6g/d of Beta-Alanine not Enough to Saturate Muscle Carnosine? Beta-Alanine Research Update 07/2020
Carnosine saturation!? It may occur (if at all) only at much higher dosages / longer supplementation periods than they're currently recommended.
If you've been a faithful SuppVersity reader for the last almost 10 years, you will have noticed that my initial excitement about beta-alanine (#BA) has been fading ever since the classic meta-analysis by Hobson et el. was published in 2012. YesAdel Moussahttp://www.blogger.com/profile/11282066708304898697noreply@blogger.comtag:blogger.com,1999:blog-4447249123519658347.post-15992600986748153592020-04-21T05:11:00.000+02:002020-04-21T05:58:23.567+02:00Quick Take: Only 25% Putatively Anabolic Laxogenin Supps Contain Measurable Amounts of the Alleged Muscle Builder
You may find this supplement albeit with a less honest label at your favorite 'hardcore'-supplement store.
You will have seen them pop up (and already begin to disappear again) in almost every supplement store that considers itself 'hardcore' but 'natural': laxogenin supplements. By their producers and the shops that sell them corresponding products are marketed as an agent that "can help you Adel Moussahttp://www.blogger.com/profile/11282066708304898697noreply@blogger.comtag:blogger.com,1999:blog-4447249123519658347.post-67279212047198591222020-02-23T03:33:00.001+01:002020-02-23T03:41:59.384+01:00'Spiking' (not Replacing) Suboptimal Amounts of #Whey With #EAAs Yields Increase in Net Protein Balance, Yet not(!) Protein Synthesis in Muscle - Acute Response Study
You will probably have read about the results of this recent study from the University of Arkansas for Medical Sciences elsewhere already - hopefully in an article that applied the same rigorous scrutiny as this one.
"Wait: EAAs are better than whey?" If that's your overgeneralized and essentially wrong (there was no comparison of EAA vs. Whey, but one of EAA+whey vs. whey 😎) Adel Moussahttp://www.blogger.com/profile/11282066708304898697noreply@blogger.comtag:blogger.com,1999:blog-4447249123519658347.post-54059543003261764012020-02-15T04:39:00.000+01:002020-02-15T04:39:13.328+01:00Blood Flow Restriction Training 2020: What's New on Age, Sex, and Contralateral Gains | Plus: Limiting Discomfort!?
It may sound awesome but eventually training only one arm is no viable long-term strategy. Having learned about the ability of BFR to increase/facilitate contralateral gains in today's SuppVersity article, you could yet well use it when you're injured and unable to train one of your limbs (legs/quads should work, too).
In today's third installment of the 2020 research updates, I Adel Moussahttp://www.blogger.com/profile/11282066708304898697noreply@blogger.comtag:blogger.com,1999:blog-4447249123519658347.post-29583568926243087392019-10-21T07:49:00.000+02:002019-10-21T07:55:50.382+02:00New Barbell Design: ~20% Increased Pectoralis Activity, Dumbbell-ish + Natural Movement, Lower Load, Lower Injury Risk - Is the 'Free-Grip' Barbell Worth Investing in?
Don't pre-order yet: We don't know if you are a 'responder' and even if you are whether your gains will actually benefit from allegedly increased muscle activity (eventually it's not even clear that high EMG = high motor unit activity, cf. Vigotsky 2017). The promise of achieving greater muscle activity at lower weights while embracing the strengths of barbells (stability, easily rackable) and Adel Moussahttp://www.blogger.com/profile/11282066708304898697noreply@blogger.comtag:blogger.com,1999:blog-4447249123519658347.post-11411378133600739972019-10-18T05:09:00.000+02:002019-10-18T05:18:11.695+02:00'Training Low[Carb]' Requires 0.12g/kg Extra-Protein | Fitbit Fitness Data Decently Reliable | Plus: Salt vs. Passin' Out
Mixed news about nutrition, exercise, and supplementation.
In the absence of game-changing nutrition, exercise, and supplementation science I decided to post one of the recently rare installments of the good old "on short notice" column at the SuppVersity.
This installment of the "short news" features two plus one papers from the latest issue of "Medicine & Science in Sports & Adel Moussahttp://www.blogger.com/profile/11282066708304898697noreply@blogger.comtag:blogger.com,1999:blog-4447249123519658347.post-24140950781153485272019-09-28T03:40:00.000+02:002019-09-28T03:44:57.598+02:00Baking Soda Loading Protocol Achieves 30% Higher Bicarb Levels W/ ZERO GI Distress | Plus: Post-Workout NaHCO3 Boosts Acute Recovery & Performance in Boxing
You will be pleased to hear that the 30% increase in serum bicarbonate observed in the loading study was achieved in the absence of gastrointestinal distress in ALL subjects.
Sunday, September 22, 2019, was 'bicarbonate day' in the SuppVersity Facebook News: What does that even mean? Well, the daily 'classics', i.e. links to archived SuppVersity articles, were all about the polyatomic anion Adel Moussahttp://www.blogger.com/profile/11282066708304898697noreply@blogger.comtag:blogger.com,1999:blog-4447249123519658347.post-75097181410673626552019-09-21T12:33:00.001+02:002019-09-21T12:50:17.332+02:00Blood Flow Restriction (BFR) Works in Broad Cuff Pressure Range: Lower (40%) & Higher (80% AOP) Similarly Effective
"Go super tight or go home"? Nope, we're not talking 'bout NC-17 rated websites... this provocatively phrased statement about how to wear your #BFR cuffs at the gym is probably as faulty as the notion that you can judge the effectivity of a workout by how much it hurts.
Based on personal observation I can say with certainty that #BFR, i.e. Blood Flow Restriction during resistance training is Adel Moussahttp://www.blogger.com/profile/11282066708304898697noreply@blogger.comtag:blogger.com,1999:blog-4447249123519658347.post-28676199415845545922019-08-21T04:27:00.000+02:002019-08-21T04:32:25.340+02:00Full vs. Half-Squats - Study Measures Actual Size Gains! A Tie for Quads, a Fail for Hams, and a Small Win for Glutes
The result, the full-squat is slightly superior, is not as clear as you may have expected it to be. Furthermore, the study suggests that you won't get away without an additional hamstring exercise if you want tree-trunk legs and a fabulous behind.
A new study (Kubo 2019) in the "European Journal of Applied Physiology" compared the effects of squat training with different depths on lower limb Adel Moussahttp://www.blogger.com/profile/11282066708304898697noreply@blogger.comtag:blogger.com,1999:blog-4447249123519658347.post-6112705570406482152019-07-07T11:31:00.001+02:002019-07-07T12:32:34.040+02:00Intermittent Fasting in Trained Women Adds Same Amount of Muscle, Strips Extra Body Fat (4-6%) | No Effect of HMB
HMB did matter, but not significantly; and fasted training was not involved in the extra-fat loss and improvement in body composition.
While it has long been discussed if serious gainz are even possible on time-restricted feeding regimen, such as classic 'intermittent fasting', SuppVersity readers have known for years that "New 'Lean Gains' Study Confirms: IF Gets Athletes Lean & Adel Moussahttp://www.blogger.com/profile/11282066708304898697noreply@blogger.comtag:blogger.com,1999:blog-4447249123519658347.post-4956898425724866302019-05-25T01:57:00.001+02:002019-05-25T02:02:43.856+02:00Will Adding 100mg of GABA to Your Whey Turn You into GH-ulk? RCT Finds 10x Higher Total Lean Mass Gainz, BUT...
Sometimes study results just seem too good to be true... I mean, who cares about total lean (including organ) mass when everything you can show off: strength, arms, and legs didn't grow appropriately? You don't? Well, the study is still interesting. Or did you anticipate that, in young-to-middle-aged training noobs GABA probably has to be cycled to keep its effects on growth hormone (GH)?
I'veAdel Moussahttp://www.blogger.com/profile/11282066708304898697noreply@blogger.comtag:blogger.com,1999:blog-4447249123519658347.post-72487571020855069732019-05-15T14:41:00.001+02:002019-05-15T14:51:21.831+02:00Calories Count, but Steps Count Too! From 10 to 5k Steps/d W/Out Effect on Body Composition if Energy Intake is Mildly Reduced | Unlike Fatness, the Fitness Worsens, Though
Trust me, once you try to match your intake to your alleged expenditure via apps and trackers you WILL fail if you're also working out regularly - so don't extrapolate the results to: "Oh, I'll just have that Pizza + IceCream, I burned 1,000kcal extra in the gym, I can afford it" - you can't out-exercise overeating!
Those of you who're friends with me on Facebook may have seen the link I Adel Moussahttp://www.blogger.com/profile/11282066708304898697noreply@blogger.comtag:blogger.com,1999:blog-4447249123519658347.post-16927402250451007552019-02-26T03:15:00.000+01:002019-02-26T03:21:46.506+01:00Revisited: Squatting W/ Weightlifting Shoes and "Elevation Masks" - Results of New Studies Appear Initially Surprising
Weight lifting shoes don't make a difference and "elevation masks" (those things that simply impair your ability to breath) work... they increase your cerebral oxygenation - don't rely on the potentially misleading abstracts, alone... read SuppVersity!
Stronger, faster, leaner, ... and obviously more muscular. If you want to achieve all that, you got to invest the effort it takes to trigger Adel Moussahttp://www.blogger.com/profile/11282066708304898697noreply@blogger.comtag:blogger.com,1999:blog-4447249123519658347.post-2231468345615153012018-11-09T04:31:00.001+01:002018-11-09T04:35:58.603+01:005% Faster W/ 135ml of Red Blood Cells - Transfusion Works Within 2h! Plus: ~1.5g/kg = Optimal PWO Protein Intake for Protein Synthesis in Females - SV November Short News
Welcome to today's installment of "on short notice"
You may remember from the SuppVersity news on Facebook that the use of cobalt supplements can indeed (as it has long been touted and doubted) have similar effects as EPO (Hoffmeister 2018). Yet while the study by Hoffmeister et al. showed that the VO2max correlated significantly with the 2% increase in Hemoglobin in response to the ingestion Adel Moussahttp://www.blogger.com/profile/11282066708304898697noreply@blogger.comtag:blogger.com,1999:blog-4447249123519658347.post-86260774340556346062018-11-04T04:02:00.000+01:002018-11-04T11:21:44.256+01:00Peak & Mean Power + Power Capacity Increase (5-8%) in 11 Trained Women W/ OTC Rhodiola Extract in Non-Sponsored Cross-Over Trial ++ Review of Evidence from Other Studies
While there's some evidence that other plants from the genus "Rhodiola" may have similar effects, you want to rely on the std. exctracts from "Rhodiola Rosea" that were used in several studies if you want to try it | for dosage recommendation, see bottom line.
Some of you will probably remember that "Rhodiola" aka"Golden Root" is a putative adaptogen, i.e. a "nontoxic [sic!] Adel Moussahttp://www.blogger.com/profile/11282066708304898697noreply@blogger.comtag:blogger.com,1999:blog-4447249123519658347.post-69707702199384979472018-10-15T03:35:00.000+02:002018-10-15T03:41:57.364+02:00If the Androgen Receptor Response to Training Determines Your Gainz, the Question is: How Can You Optimize 'ur AR Density? Training-, Diet-, and Supplement-Effects Reviewed
Your androgen receptor status may not just determine how much muscle you gain - the data from Morton et al. seems to suggest that it even determines if you make visible muscle gains, at all.
Unless you've missed following the SuppVersity on Facebook, yet, you will remember my recent, highly popular post which previewed the results of a recent study from the McMaster University in Adel Moussahttp://www.blogger.com/profile/11282066708304898697noreply@blogger.comtag:blogger.com,1999:blog-4447249123519658347.post-20495703880562508092018-10-06T12:40:00.000+02:002018-10-06T15:02:11.921+02:00Eccentric Cycling Doubles Fat Loss: 24 Obese Teens Lose -3.4kg ('-10%') Body Fat in 12-Wk W/Out Dieting Efforts
This is how ecc. cycling works + it also happens to show the bike used in the study!
Eccentric cycling? How does it even work? I admit that I was asking myself the very same thing when I hit on Valérie Julian's (2018) latest paper... until I found the video on the right and realized: it's just a modern day torture machine.
A torture machine that doubled the urgently needed fat loss in 24 Adel Moussahttp://www.blogger.com/profile/11282066708304898697noreply@blogger.comtag:blogger.com,1999:blog-4447249123519658347.post-22227016265310449682018-09-30T02:48:00.001+02:002018-09-30T03:07:06.542+02:00'Native' Whey, the Superior Whey? Transient Benefits on 'Recovery', No Size or Performance Gains in 12-Week RCT
'Natural' whey is filtered right out of skim milk, 'regular' whey from the liquid 'waste" that accumulates in the cheese production - that's at least how the scientists in the study at hand define 'natural' - in the literature 'natural whey' often refers to whey concentrate/isolate vs. hydrolysates, ie. quasi-predigested protein with a completely different peptide content.
I've discussed Adel Moussahttp://www.blogger.com/profile/11282066708304898697noreply@blogger.comtag:blogger.com,1999:blog-4447249123519658347.post-39619876305253465722018-09-01T13:19:00.000+02:002018-09-01T13:25:33.082+02:00Acute Effects of Stretching Before Workouts and Long-Term Effects of Separate Stretches | Plus: Stretch→Hypertrophy?
I am not aware of studies on intra-workout stretching as joggers do it sometimes.
I've recently overheard a discussion about stretching between the two other members of my gym. Both of them were highlighting out how detrimental stretching before workouts was and that, instead, you should do your stretches at the end of your workouts because, after all, you don't wont to lose your flexibility. Adel Moussahttp://www.blogger.com/profile/11282066708304898697noreply@blogger.comtag:blogger.com,1999:blog-4447249123519658347.post-42608291681649766912018-08-11T12:08:00.001+02:002018-08-12T04:35:36.709+02:00Krill vs. Fish: Krill Oil Still More Rapidly Absorbed, but Does it Matter in the Long-Run? Plus: Krill Research Update 2018
Bio-advantage of krill may not be relevant in the long run | Plus: What we learned about krill oil in 2018
I've previously written about the question whether krill oil is, in fact, as the proper Latin name of the small critters it is made of, i.e. Euphausia superba, would suggest "superba", ahh... I mean better than fish oil when it comes to its effects plasma and organ DHA and EPA.
A Adel Moussahttp://www.blogger.com/profile/11282066708304898697noreply@blogger.comtag:blogger.com,1999:blog-4447249123519658347.post-88640981873255297632018-07-17T05:41:00.001+02:002018-07-17T05:49:41.348+02:00The Ketogenic Diet & Your Gains: Study Shows Body Comp. Benefits (Fat ↓), but Decreased Muscle Gains, However...
Unfortunately, the authors do not report what exactly (foods) the subjects ate.
I am pretty sure you will already have seen the results of Salvador Vargas' recent study in the Journal of the International Society of Sports Nutrition elsewhere, there are good reasons for me to still address what the authors claim was the first study to determine "if following a KD Adel Moussahttp://www.blogger.com/profile/11282066708304898697noreply@blogger.comtag:blogger.com,1999:blog-4447249123519658347.post-15943658252523222282018-07-07T06:35:00.001+02:002018-07-07T06:50:39.520+02:00Cyclists & Asthma? ~20% Increased Protein Synthesis W/ Salbutamol, Another Reason its Abuse Cannot be Ignored
Even if it is medically indicated, there's more and more evidence that using beta-2-agonists (esp. but not exclusively orally) could provide an unfair advantage to athletes: increased protein synthesis, increased mitochondrial neogenesis, established ergogenic effects,...
If you've been following the news, you will be aware that the Tour de France Champion, Chris Froome, has been busted with Adel Moussahttp://www.blogger.com/profile/11282066708304898697noreply@blogger.comtag:blogger.com,1999:blog-4447249123519658347.post-45645576962773057832018-05-29T03:19:00.000+02:002018-05-29T03:28:07.114+02:0035g Pre-Bed Casein Protein, 1st Fair, Isocaloric High Protein (1.8g/kg) Comparison: No Extra Muscle Gain in Young Men
Using casein protein pre-bed can be useful but probably only for those of you who use it to up their total protein intake.
"Once Upon a Time..." It may sound like it, but it is a fact when I tell you that there was a time when bodybuilders got up at night to consume a protein shake. That's not just the exact opposite of today's lean gains physique athletes, it is also PM protein ingestion Adel Moussahttp://www.blogger.com/profile/11282066708304898697noreply@blogger.comtag:blogger.com,1999:blog-4447249123519658347.post-17162892053530367352018-05-22T04:04:00.003+02:002018-05-22T14:36:44.619+02:00β2-Agonists Build Muscle: Low Dose Terbutaline Adds 1kg (DXA) in 4 Weeks - With and Without Resistance Training
Who would have thought that? Asthma-sprays probably beat the crap out of good old clenbuterol tabs when it comes to building muscle - even if you don't train!
Have you ever wondered why so many poor athletes suffer from asthma? Well, if you read my old article about the effects of clenbuterol on myostatin it may long have dawned on you that this could be due to the muscle-building effectsAdel Moussahttp://www.blogger.com/profile/11282066708304898697noreply@blogger.comtag:blogger.com,1999:blog-4447249123519658347.post-91065043787678055022018-05-10T03:02:00.000+02:002018-05-10T03:06:15.634+02:00Protein-Timing & Fasting: Fasted Sprints & the Remarkable Muscle↑, Fat↓ Effect of Timing Whey With vs. Between Meals
Not sure what would happen to your sprints if you have whey before HITing it...
While more and more scientists and "evidence-based" trainers and fitness gurus, alike, keep repeating that "protein timing" - as heavily and feverishly as it is often debated on Facebook and elsewhere on the interwebs - is significantly less important than some gymrats still tend to believe (Schoenfeld 2013). The Adel Moussahttp://www.blogger.com/profile/11282066708304898697noreply@blogger.comtag:blogger.com,1999:blog-4447249123519658347.post-43234441803570268932018-03-11T02:57:00.000+01:002018-03-11T03:00:59.292+01:005 Take-Home Messages From the Latest Nutrition Science | Plus: Things You Should but May not Know About Nutrition
Simplified overview of whole body oral protein utilization at rest. Of the protein ingested, approximately 50% is extracted by splanchnic tissues before entering peripheral circulation. Interestingly, only ~10% of the ingested protein is utilized for skeletal muscle protein synthesis while the rest is catabolized... the full-text isn't just worth reading, it is also free to read, so what are Adel Moussahttp://www.blogger.com/profile/11282066708304898697noreply@blogger.comtag:blogger.com,1999:blog-4447249123519658347.post-53425617381977044002018-01-21T03:09:00.000+01:002018-01-21T03:16:35.179+01:00Replacing CHO W/ Protein Won't Impair Glycogen Resyn-thesis | Plus: RT+HIIT & Satellite Cells; BFR & Recovery
If that's what your PWO meal looks like, you're doing it right.
I am sorry it took me so long to complete the follow-up to last week's article about the latest "recovery science" - my real job took a toll... in fact, I still have to hurry and will, therefore, skip a lengthy introduction that won't add to the educative value of today's article, anyway... the only thing I would like to say in Adel Moussahttp://www.blogger.com/profile/11282066708304898697noreply@blogger.comtag:blogger.com,1999:blog-4447249123519658347.post-52891151264104708262018-01-13T03:24:00.002+01:002018-01-13T07:31:45.656+01:00Cold Water or Whole Body Cryotherapy Which (if any) Shall You Use? Active Recovery = ↑ Testosterone = ↑ Gainz?
The use of and effects of post-workout stretching and related purported recovery boosters on the adaptational response to sports is IMHO astonishingly under-researched (Barnett 2006).
The latest issue of the European Journal of Applied Physiology features not one, but rather a bunch of interesting and (in many cases) practically relevant papers. Reason enough for me to address them Adel Moussahttp://www.blogger.com/profile/11282066708304898697noreply@blogger.comtag:blogger.com,1999:blog-4447249123519658347.post-46451661995346947912017-12-17T01:44:00.000+01:002017-12-17T01:48:10.561+01:00Stretching Helps Glucose Control | Curcumin Limits Weight-Regain | Arachidonic Acid + Training = NOT Inflammatory
About time for another installment of the SuppVersity Short News. Isn't it? Today: Stretching + Glycemia, Curcumin + Weight(-Re)Gain, ARA + Inflammation
Have you been waiting for a new installment of the SuppVersity Short News? Well, the waiting just ended. In today's installment, I will shed some light on the weight(re)gain-limiting effects of curcumin and their Adel Moussahttp://www.blogger.com/profile/11282066708304898697noreply@blogger.comtag:blogger.com,1999:blog-4447249123519658347.post-66857201935096524882017-12-10T03:31:00.000+01:002017-12-10T06:44:26.175+01:00Caffeine as a Testosterone Booster? 70% Increase in the Big T Without Concomitant Performance Benefits, Though
I am curious if caffeine gum producers will start marketing them as testosterone boosters, now. People's willingness to waste money on temporary increases of a figure on their labwork is amazing, after all.
It has been a while that I've dissected a "testosterone booster"; for a good reason, that is. After all, there's no convincing evidence that a 40% increase in natural testosterone Adel Moussahttp://www.blogger.com/profile/11282066708304898697noreply@blogger.comtag:blogger.com,1999:blog-4447249123519658347.post-14988790973683775742017-11-23T06:07:00.000+01:002017-11-23T06:13:57.230+01:00No Native Advantage: RCT Compares High-Leucine "Native" Whey to Regular Concentrate - Finds NO Difference in MPS
Is the literally "raw" raw material that's used to manufacture "native whey" worth the extra bucks the final products cost? Native whey fails the real world test.
In February this year, I already predicted that the "benefits" of "native whey" will probably turn out to be practically irrelevant. In the corresponding article "Native Whey, a Superior Muscle Builder? Recently Observed Impressive Adel Moussahttp://www.blogger.com/profile/11282066708304898697noreply@blogger.comtag:blogger.com,1999:blog-4447249123519658347.post-85277844824877688962017-11-18T13:24:00.003+01:002017-11-18T13:30:53.261+01:00Leucine, Whey Concentrate, Hydro Whey or Soy - How do They Affect Beginner's Early Muscle & Strength Gains?
12 weeks of serious resistance training will transform the body of beginners, but it'll do that regardless of whether you supplement with protein or not, doctoral thesis shows.
The headline of today's SuppVersity article summarizes the research question of a recently published doctoral thesis by Christopher Brooks Mobley (Mobley 2017). In that, Mobley started with the hypothesis thatAdel Moussahttp://www.blogger.com/profile/11282066708304898697noreply@blogger.comtag:blogger.com,1999:blog-4447249123519658347.post-76692707320960492422017-11-14T04:07:00.002+01:002017-11-14T04:14:58.191+01:00From Hero to Zero - HMB Doesn't Work at All... in Athletes and Trained Individuals, Latest Meta-Analysis Suggests
If we go by the results of this latest meta-analysis, athletes and experienced gymrats don't benefit from HMB supplements.
Roughly 4 years ago, HMB, which, once hailed as "as potent as a weak androgenic steroid", had been forgotten by most fitness enthusiasts, when - all of a sudden - a single study by Wilson et al. put it back into the limelight. In fact, there's hardly a study that has been Adel Moussahttp://www.blogger.com/profile/11282066708304898697noreply@blogger.comtag:blogger.com,1999:blog-4447249123519658347.post-52585137893675950302017-11-04T07:09:00.001+01:002017-11-04T07:23:37.527+01:00Weightlifting Shoes: What Does Research Tell Us About WL-Shoes' Effect on Performance, Form & Muscle Activity?
Nice gimmick or must have gym equipment? Answer: "it depends".
People are investing more in gym-gear than ever before. $150, for example, for 25% discounted Adidas Weightlifting Shoes - is that a bargain or just a waste of money? Today's SuppVersity review will help you decide if weightlifting or O-lifting shoes, of which Bloomberg writes that they are among the fastest growing Adel Moussahttp://www.blogger.com/profile/11282066708304898697noreply@blogger.comtag:blogger.com,1999:blog-4447249123519658347.post-79836579183430490942017-10-15T05:01:00.000+02:002017-10-16T02:30:42.901+02:00Update on GAINZ: More Muscle & Strength W/ Exercises You Like | Deadlifting Unshoed NO Power Booster | 50% Sugar NOT Anti-Anabolic | Cryotherapy NO Recovery Boost
No, bro - Losing your shoes won't allow you to magically lift thrice your BW when your current 1-RM is only twice your BW.
Who would have thought that? If trained subjects are allowed to chose their 'favorite' exercises (or those they deem most productive) they gain 63% more lean mass in a realistic 9-week study (difference short of sign., though). I guess compared to this result from a recentAdel Moussahttp://www.blogger.com/profile/11282066708304898697noreply@blogger.comtag:blogger.com,1999:blog-4447249123519658347.post-35460272298402264342017-10-11T03:48:00.000+02:002017-10-11T03:55:09.344+02:00Daily 7-Minute Workouts Shed 2kg Body Fat and ~3 cm Off Already Slim Waists in 6-Wk Study W/Out Dietary Changes!
It's absolutely possible to incorporate bars and everything else that happens to workout-compatible into your workouts.
I am not sure if you've heard about it: the American College of Sports Medicine has developed a "7-Minute Workout" as a convenient training method for the general population, a workout that's already incorporated in several fitness apps.
Previous studies of this Adel Moussahttp://www.blogger.com/profile/11282066708304898697noreply@blogger.comtag:blogger.com,1999:blog-4447249123519658347.post-47732859250560096742017-10-08T01:44:00.001+02:002017-10-08T01:53:07.902+02:0040+% Increase in Protein Synthesis W/ Whole Egg vs. Egg Whites (Both 18g Protein) PWO | Plus: Eggs and 'ur Risk of Diabetes, Obesity, CVD, Cancer (Choline → TMAO?)
Still throwing away the yolks? Bad idea... even your gains would benefit from the very part of the egg where most of the nutritional value is hidden.
You will have read it in the Facebook News already (if you didn't subscribe, yet, I can only recommend you head over to facebook.com/suppversity right away): whole eggs build more muscle than egg whites. If that's true, generations of Adel Moussahttp://www.blogger.com/profile/11282066708304898697noreply@blogger.comtag:blogger.com,1999:blog-4447249123519658347.post-57960444160670801102017-10-06T01:41:00.000+02:002017-10-06T01:52:58.922+02:00New Form of Chromium Boosts Protein-Induced Increase in Protein Synthesis Even W/ High Intakes | Plus: Novel Whey Isolate W/ Increased Potency (20:27) - #ISSN17 Special IV/IV
The "Crispy Cauliflower Pizza (low-carb, high protein, high fiber, gluten-free)" from Honey What's Cooking will 26g of protein to what can become >4g protein/kg per day for 2 years without triggering measurable ill health effects on kidney, liver, or bone (Ellerbroeck 2017).
Even with this final installment of the #ISSN'17 series, I haven't addressed all the interesting presentations the Adel Moussahttp://www.blogger.com/profile/11282066708304898697noreply@blogger.comtag:blogger.com,1999:blog-4447249123519658347.post-77936986235842755942017-09-20T16:15:00.000+02:002017-09-21T02:17:36.920+02:00Women in Their 30s who 'Hit the Weights' While Dieting Get Toned = 2lbs of Fat Loss for Each 1lbs of Muscle They Gain
Shape's "fat loss" variety of the FITT workout still focuses on cardio.
This article is about a paper by Miller et al. (2017) that is going to be published in one of the next issues of the International Journal of Sport Nutrition and Exercise Metabolism. The study itself is thus clearly 'news'. What's not news, however, is the message that women benefit (just as much if not more) from lifting Adel Moussahttp://www.blogger.com/profile/11282066708304898697noreply@blogger.comtag:blogger.com,1999:blog-4447249123519658347.post-73843941362703278532017-09-17T02:34:00.000+02:002017-09-17T16:00:32.731+02:002.5g/d Betaine Double Fat Loss, Improve Lean Mass Gains | Citrulline & Glutathione Lack Effect on Body Composition
Betaine or citrulline? Choose now.
Article #2 of this series is a bit more "anabolic" than the first serving. Based on the abstracts to studies by Hudson et al, Cicholski et al and Hwang et al it explores the effects of betaine supplementation on the adaptational response to resistance training in female rookies and the longitudinal effect of the NOx-boosting combination of citrulline + Adel Moussahttp://www.blogger.com/profile/11282066708304898697noreply@blogger.comtag:blogger.com,1999:blog-4447249123519658347.post-24690134606492774172017-09-04T02:56:00.001+02:002017-09-05T11:26:06.400+02:00Research Update: Do NSAIDs Augment or Impair Exercise Induced Hypertrophy & Strength Gains in Young and Old?
Are you young and healthy? Then, high-dose NSAIDs may ruin your quad-gainz.
If you browse the SuppVersity Archive, you will find that NSAIDs, i.e. Non-Steroid(=not based on cortisone)-Anti-inflammatory-Drugs like aspirin, celecoxib, diclofenac, ibuprofen, or indomethacin, are not as bad as the bros in the locker-room may have told you.
In fact, a relatively recent study by Adel Moussahttp://www.blogger.com/profile/11282066708304898697noreply@blogger.comtag:blogger.com,1999:blog-4447249123519658347.post-75860949295811545712017-09-02T05:53:00.003+02:002017-09-02T14:14:09.791+02:00The Effect of Testosterone With / Without Training on Size, Morphology, Neuronal Wiring of Elderly Muscle (Rat Model)
How do youthful+ (probably slightly above range) levels of testosterone affect muscle size, strength, and morphology as we age? That's more or less what the authors of a recent study wanted to know when they injected aging rats with testosterone propionate and observed if/how this would affect aging in the presence or absence of resistance training.
Yes, I know, this is only a rodent study, Adel Moussahttp://www.blogger.com/profile/11282066708304898697noreply@blogger.comtag:blogger.com,1999:blog-4447249123519658347.post-32160118621906499642017-08-26T03:11:00.000+02:002017-08-26T03:14:47.265+02:0095% Reduced CK (Marker of Muscle Damage) + Pain After Eccentric Curls W/ Ischemic Pre-Conditioning (3x5min BFR)
In the study at hand, the cuffs were applied before, not during the exercise.
This is not the first and it's certainly not going to be the last SuppVersity article about blood flow restriction (BFR). In contrast to previous articles, today's blog post does yet not focus on the effects of acute blood flow restriction on performance or gains. Rather than that, it discusses a recent Adel Moussahttp://www.blogger.com/profile/11282066708304898697noreply@blogger.comtag:blogger.com,1999:blog-4447249123519658347.post-46622554067289153792017-08-09T01:15:00.000+02:002017-08-09T01:20:20.391+02:0030 Min "Moderate Intensity Cycling" Enough to Cut Biceps Muscle Gains by 59%, Follow Up on 2015 HIIT Study Says
Cardio (legs) and biceps training don't mix.
You may remember my 2015 article about how "HIIT-ing it After Arm Workouts Will Ruin Your Gains" ((re-)read it), well the authors are back and published a follow-up study in the latest issue of the Journal of Sports Science and Medicine. In it, Shigeto Tomiya and colleagues from Japan write: "Changes in CSA might be affected by subsequent Adel Moussahttp://www.blogger.com/profile/11282066708304898697noreply@blogger.comtag:blogger.com,1999:blog-4447249123519658347.post-76378018578876604702017-08-01T02:06:00.000+02:002017-08-02T06:40:35.492+02:00Energy Requirements of Resistance Training: Training Legs Burns 2x More Energy Than Biceps, Squatting 35kcal+/min
Squats feel like and are energy hungry.
I don't know if you own a fitness tracker. If you do, however, you will know that the number it's going to give you when you've been working out (as in lifting weight) is random and usually completely off what you'd estimate you burned in the gym... speaking of which: What's your estimate? How much are you going to burn on that biceps curls and during Adel Moussahttp://www.blogger.com/profile/11282066708304898697noreply@blogger.comtag:blogger.com,1999:blog-4447249123519658347.post-8854988768170466762017-07-12T01:14:00.001+02:002017-07-12T01:20:07.321+02:00A Set of Elastic Bands W/ Adequate Resistance Can Fully Replace the Gym When You're Travelling - True or False?!
If you're doing only single-joint aka isolation exercises, you could fully replace your gym with a complete set of resistance training bands.
Wouldn't it be nice if all you had to do to be able to continuously make progress in the gym while you're traveling without even having to go there... I mean, to a gym? That's obviously a rhetorical question - a question the results of a recent study Adel Moussahttp://www.blogger.com/profile/11282066708304898697noreply@blogger.comtag:blogger.com,1999:blog-4447249123519658347.post-27745970186812189542017-07-02T02:46:00.000+02:002017-07-03T15:55:51.740+02:00Training to Failure Doubles 10Wk Biceps Gains Compared to Volume-Equ. Training - Difference to Control Even Larger
Beware, guys, training like these women may make your guns "bulky" ;-)
No, this is by no means the first article about training to failure I've written. In fact, I've published an article as part of a two-part series on "Intensity Techniques" in February, this year. The reason(s) the latest study from the University of Brasilia (Martorelli 2017 | SuppVersity veterans will Adel Moussahttp://www.blogger.com/profile/11282066708304898697noreply@blogger.comtag:blogger.com,1999:blog-4447249123519658347.post-23596252146040629022017-06-28T01:46:00.001+02:002017-06-28T02:00:27.058+02:00Bench Press Pre-Exhaustion (PE) Science: PE Works for Triceps, not Pecs & Delts | Plus: DB, Barbell or Smith M.
The bench press, an effective exercise for both, men and women.
This article addresses both: Doing flys, anterior deltoid raises or triceps extensions before classic barbell bench presses to pre-exhaust the synergists and increase the pectoralis muscle activity during the final press, as well as the differential effect of doing bench presses on the flat bench with dumbbells, barbells and/or Adel Moussahttp://www.blogger.com/profile/11282066708304898697noreply@blogger.comtag:blogger.com,1999:blog-4447249123519658347.post-41951512587914481552017-06-24T04:31:00.000+02:002017-06-24T04:59:51.329+02:00Beyond Protein Synthesis - Here's What's Really Driving 'ur Gainz | Plus: Exercise & NAFLD, Telomere Length + More
Unless it's done in excess, exercise is a universal health booster ... and it can make you look great naked ;-)
In the latest edition of the short news, I am going to address recently published papers from Exercise and Sport Science Reviews that shed a new light on the way(s) your muscle grow and suggest that exercise is able to cure NAFLD at least partly due to its ability to activate Adel Moussahttp://www.blogger.com/profile/11282066708304898697noreply@blogger.comtag:blogger.com,1999:blog-4447249123519658347.post-64900103472814958532017-06-20T02:16:00.000+02:002017-06-20T02:22:58.999+02:00Velocity Training Revisited: 20% or 40% Reduction in Bar Velocity on Barbell Squats - What'll Yield Greater Gains?
Squats, squats and, you guessed it squats - That's all the subjects did in this 8-week study W/ trained young men.
Back in the early days of the SuppVersity, I reported the results of a resistance training study which showed that interrupting your sets, when you can no longer perform the exercise at maximal velocity yielded quite astonishing increases in muscle gains - despite stopping severalAdel Moussahttp://www.blogger.com/profile/11282066708304898697noreply@blogger.comtag:blogger.com,1999:blog-4447249123519658347.post-88895218343032219902017-06-16T02:08:00.000+02:002017-06-16T02:19:05.807+02:00Will Partial Reps Give You Those Horseshoes Everyone Else But You Seems to Develop? 20% Increased Gains in 8 Wks
Partial reps for maximal increases in horseshoe (=triceps) size?
Believe it or not: A recent Japanese study suggests that "doing everything right" may be holding you back: doing triceps extensions over the full range of motion seems to be inferior to throwing around the weights over a partial range of motion - the effects may be mediated by temporary hypoxia, but before we delve into an Adel Moussahttp://www.blogger.com/profile/11282066708304898697noreply@blogger.comtag:blogger.com,1999:blog-4447249123519658347.post-81255371725015000762017-06-14T02:07:00.001+02:002017-06-14T02:16:59.271+02:00Pre-Bed Protein Supplementation Revisited: No Increased Protein Synthesis W/ 30g | Time to Give up Pre-Bed Casein?
Don't want to rely on protein supplements but are bored of blatant cottage cheese? Try this deliciously looking recipe for "Cottage Cheese with Maple & Vanilla Flavor Added, fresh blackberries, raspberries and blueberries, toasted almond slivers, and pumpkin seeds" from thechroniclesofhome.com
I've written about the possible net protein gains you can make by consuming a large bolus (20g) Adel Moussahttp://www.blogger.com/profile/11282066708304898697noreply@blogger.comtag:blogger.com,1999:blog-4447249123519658347.post-30981969657695396242017-06-06T01:55:00.000+02:002017-06-06T02:00:02.067+02:00Creatine Non-Responder? Age+Meat Intake - Determinants of Creatine's Effect on PCr (±200%) + Probably Performance
Vegetarian strength athletes belong to the group of people who will probably benefit most from creatine supplementation. Their young, meat-eating peers, on the other hand, may well turn out to be non-responders, because they see highly individual, but overall only non-significant increases in phosphocreatine.
It has been a while since I published the last creatine article ("Dubious Effects of Adel Moussahttp://www.blogger.com/profile/11282066708304898697noreply@blogger.comtag:blogger.com,1999:blog-4447249123519658347.post-44994904909967456922017-05-29T01:49:00.000+02:002017-06-04T13:20:07.336+02:00Two New Papers, Review & RCT, Suggest: Nutrient Timing May Boost Lean Mass Gains by ~70%, ΔBF% by Factor 10+
"Hon, are you crazy? Don't check your Facebook or WhatsApp now, get the protein shake in, immediately" - After reading about the latest (unfortunately partly yet unpublished) research some trainers may actually say just that to their female clients if they don't gulp down their protein shakes immediately after their workout ;-)
There's no question that the prevalent notion that "if you don't Adel Moussahttp://www.blogger.com/profile/11282066708304898697noreply@blogger.comtag:blogger.com,1999:blog-4447249123519658347.post-78074605349107994162017-05-27T02:35:00.000+02:002017-05-29T01:56:18.956+02:00Real Growth Hormone for Athletes - Lean Mass ↗, Fat Mass ↓, Water ↑, but Limited Evidence of Performance Increases
Physique athletes > sprinters > endurance athletes - That's probably the ranking of those athletes who benefit most from GH (ab-)use. Why? Well, its effects on body composition are attractive for BBs & Co, its potential ability to boost anaerobic performance for sprinters and its lack of effect on VO2max limits their use in marathoners to accelerated recovery.
If you believe in the Adel Moussahttp://www.blogger.com/profile/11282066708304898697noreply@blogger.comtag:blogger.com,1999:blog-4447249123519658347.post-79912203723592218692017-05-21T04:35:00.000+02:002017-05-21T04:40:31.743+02:006x1 Min HIIT Before Lifting Shed Extra Fat, Don't Impair 'ur Gainz | Daily AM/PM Training = ZERO Gainz | Alcohol W/Out Acute Effect on Workout Recovery of Trained Women
While alcohol doesn't impair the regeneration and doing HIIT before weights leaves women's gains unchanged while potentially boosting their fat loss, training twice a day, every day appears to be a good idea only for those who are afraid that they could become "too muscular".
Not every study is worth being discussed at length in an article of its own. This is why I've come up with the "Short Adel Moussahttp://www.blogger.com/profile/11282066708304898697noreply@blogger.comtag:blogger.com,1999:blog-4447249123519658347.post-62696738357874825942017-05-06T03:35:00.002+02:002017-05-06T03:42:55.142+02:00Post-Workout Ketone Salts Could Augment Your Gains, New Study Suggests - How Convincing is the Latest Evidence?
Are the University of Oxford's patented ketone ester supplements really yet another "must have" supplement for your post-workout shake or are the subliminally promised increased gains unlikely, if not impossible to happen?
As highlighted in my recent write-up of the "ketone supplement [allegedly] boosts glycogen (re-)synthesis" study (read it), there's another very recent study on the Adel Moussahttp://www.blogger.com/profile/11282066708304898697noreply@blogger.comtag:blogger.com,1999:blog-4447249123519658347.post-69777843862956187952017-04-30T05:24:00.000+02:002017-04-30T05:29:45.546+02:00Blood Flow Restriction May Reduce Muscle Damage From Eccentric Biceps Curls - Effects on Gains Yet Unknown
Pretty much the study set-up, albeit with a Scott bench to support the arm and much more weight.
Surprising, isn't it? Wouldn't you expect that using a cuff set to restrict the blood flow in a way that increases the pressure in the arm to ca. 120mmHg and keeps all the metabolic byproducts from being carted away would, when it's used on top of an already muscle-damaging eccentric biceps Adel Moussahttp://www.blogger.com/profile/11282066708304898697noreply@blogger.comtag:blogger.com,1999:blog-4447249123519658347.post-14412865349522187312017-04-18T05:06:00.000+02:002017-04-21T15:49:34.946+02:00Western vs. Ketogenic Diet - Greater 'Gains' Materialize Only After Glycogen-Loading in 12-Wk Study in Trained Subjects
Unfortunately, I cannot tell you if the "Western" diet was also full of junk food. I just know that its 20/55/20 ratio of PRO/CHO/FAT is everything but ideal for one's body composition.
While it has not officially been published, yet, I am pretty sure that Jacob M. Wilson's latest paper is going to be one of the most-downloaded articles in the upcoming issue of the Journal of Strength Adel Moussahttp://www.blogger.com/profile/11282066708304898697noreply@blogger.comtag:blogger.com,1999:blog-4447249123519658347.post-82948737818511011742017-04-16T04:07:00.000+02:002017-04-16T04:21:59.504+02:00Eccentric Training Keeps You Gainin' and T & GH Up When, in Weeks 5-10, Traditional Training Stops Yielding Results
Extra gains, testosterone, and GH in one scientific paper? That will catch every gymrats interest, right?
I know, the name SuppVersity implies that gains were all, or at least to a significant degree about supplements. In fact, though, they are about busting your ass out in the gym and eating like a freak. And with respect to the former, a new study from the University of Adel Moussahttp://www.blogger.com/profile/11282066708304898697noreply@blogger.comtag:blogger.com,1999:blog-4447249123519658347.post-3734270035429352122017-04-10T03:59:00.000+02:002017-04-10T04:09:53.397+02:00Rest-Pause Yields 36% Greater Gains in Thigh Size in 6-Week Study With Trained Subjects - Awesome!? Well...
Yet another study, where reading only the abstract - let alone the conclusion - may be utterly misleading. Always ask for effect sizes and absolute changes.
Not even hot off the press, but still weeks before its official publication is the latest paper by Jonato Prestes and colleagues from the Catholic University of Brasilia, the Rocky Mountain College in the USA and the FacultyAdel Moussahttp://www.blogger.com/profile/11282066708304898697noreply@blogger.comtag:blogger.com,1999:blog-4447249123519658347.post-91554008382134672332017-03-10T03:41:00.000+01:002017-03-10T03:47:05.869+01:00Where do Your Strength Gains Come From? Muscle Activity > Hypertrophy > Initial Strength - 3/5 Candidates Matter
Find out what's taking you from PR to PR, is it an increase in muscle size or activation on how important is how strong you already are?
Have you ever asked yourselves why you've been adding 20lbs of weight to your squat and your legs still don't look any bigger? If you're a man you're probably not happy about that. I am not sure if the insights into Balshaw et al.'s recent study provide into Adel Moussahttp://www.blogger.com/profile/11282066708304898697noreply@blogger.comtag:blogger.com,1999:blog-4447249123519658347.post-28305966954030740932017-02-22T03:58:00.000+01:002017-02-22T15:29:56.210+01:00Extra Protein = Only Marginal Extra-Gains, No Special Effect on Muscle Architecture | Plus: Blend Beats Whey, Again
No, the message of this article is not that protein shakes don't work. It is that your (hopefully) tasty 20g of serving of whey is not going to build slabs of extra muscle.
You all know studies which show that protein supplementation during resistance exercise training enhances muscle hypertrophy. As a SuppVersity reader, you will yet also be aware of the numerous studies which indicate Adel Moussahttp://www.blogger.com/profile/11282066708304898697noreply@blogger.comtag:blogger.com,1999:blog-4447249123519658347.post-58785285892138370012017-02-18T04:34:00.001+01:002017-02-18T06:31:28.589+01:00Barbell Squats - Research Update: Bar Placement, ROM and Muscle Activation | Plus: What's 'Best' for Strength & Size?
Where on your traps you place the bar makes a huge difference in biomechanics.
This is not the first article in which I try to shed the light of science on the effects of full vs. partial squats. The effect of where you place the bar during the barbell back squat, however, hasn't been addressed in detail in previous SuppVersity articles.
In fact, I would guess that the novices among the Adel Moussahttp://www.blogger.com/profile/11282066708304898697noreply@blogger.comtag:blogger.com,1999:blog-4447249123519658347.post-21696077296427366672017-02-13T04:17:00.000+01:002017-02-13T04:37:40.517+01:00Bench Press Study: The Higher the Weight, the Less of it Will be Lifted by Your Pecs - What are the Implications?
Lighter weight = relatively larger contribution of the pecs ≠ greater gains
In their latest paper in the Journal of Strength & Conditioning Research, Henryk Król, and Artur Golas (2017) write about an experiment they designed to identify the "prime movers" during the bench press - an interesting and methodologically complex experiment that can tell us one or two things about the Adel Moussahttp://www.blogger.com/profile/11282066708304898697noreply@blogger.comtag:blogger.com,1999:blog-4447249123519658347.post-20759820411288354482017-02-11T07:00:00.004+01:002017-02-11T07:07:11.967+01:00Pyramid Training & Drop-Setting - Both Useless? | Part 2/2 of a Research Update on 3 Popular 'Intensity Techniques'
Machines offer ideal conditions for drop-setting: Switching back and forth between weights is easy and fast.
As I've pointed out in the first part of this article (published on Tuesday), people tend to assume that there is a linear relationship between workout intensity and the gains you're rewarded with. "It just feels effective", or "I feel that I've made greater progress" are characteristicAdel Moussahttp://www.blogger.com/profile/11282066708304898697noreply@blogger.comtag:blogger.com,1999:blog-4447249123519658347.post-61617388684998519622017-02-09T03:53:00.004+01:002017-02-11T07:04:09.904+01:00Training to Failure - Overtraining Prone & Useless? | Part 1/2 of a Research Update of 3 Popular 'Intensity Techniques'
No deadlifts in Nóbrega's training to failure study and + there are other issues w/ the "one-legged leg extension, only"-design.
Be honest, even though you may know that there's no convincing evidence of the superiority of training to failure, doing pyramid sets and/or drop-sets for increased size and strength your gut says: "Bro, that feels so damn challenging. It's got to work!"
That'sAdel Moussahttp://www.blogger.com/profile/11282066708304898697noreply@blogger.comtag:blogger.com,1999:blog-4447249123519658347.post-54117388161262202017-02-04T06:28:00.000+01:002017-02-04T06:34:26.748+01:00Native Whey, a Superior Muscle Builder? Recently Observed Impressive Absorption Rates Tell You Nothing About 'Gains'
Do you have to replace your whey protein concentrate with "native whey" product to avoid missing out on massive gains? The study to answer this question has not yet been, done, but the study at hand certainly does not warrant this conclusion.
You will probably have seen the results of the latest study from a recent paper by scientists from the Norwegian School of Sport Sciences (Adel Moussahttp://www.blogger.com/profile/11282066708304898697noreply@blogger.comtag:blogger.com,1999:blog-4447249123519658347.post-8205758691136693782017-01-26T15:43:00.002+01:002017-01-26T15:57:33.116+01:00Recomp: Building Muscle + Losing Fat Works W/ Weights, but Won't Boost 'Ur Resting Metabolic Rate Along the Way
Sane caloric deficits (maybe 15-20% and thus more than in the study at hand) + strength training may facilitate recomp = body fat loss + muscle gain/maintenance.
There are even equations which indicate that any increase in lean mass should contribute to measurable increases in your resting metabolic rate aka your "RMR". Being able to build muscle and thus increase your metabolic rateAdel Moussahttp://www.blogger.com/profile/11282066708304898697noreply@blogger.comtag:blogger.com,1999:blog-4447249123519658347.post-30019966371718963882017-01-10T04:30:00.000+01:002017-01-10T04:50:25.417+01:00Put Up or Shut Up! How Effective is Caffeine for Gymrats, Self-Proclaimed Bodybuilders & Lifting Weights, in General?
Let's be honest: The authors exaggerate when they call the subjects 'bodybuilders'
Yes, there are dozens, no, I guess hundreds of studies investigating the effects of caffeine in (a) various groups of people (from the obese sedentary slob to the Olympian gold medallist) and (b) a vast range of contexts from the sit-to-stand test in the elderly to the effects of repeated caffeine consumption onAdel Moussahttp://www.blogger.com/profile/11282066708304898697noreply@blogger.comtag:blogger.com,1999:blog-4447249123519658347.post-22330287534880024542017-01-08T04:12:00.000+01:002017-01-08T04:18:36.715+01:00Pyramid-, Synergistic & Antagonistic Supersetting - How do Experienced Resistance Trainees' Brain & Brawn React?
While all subjects in the study at hand were men, there's no reason to believe that the results for women would be fundamentally different.
Ok, let's get the most significant message out right away: the study at hand will not be able to tell you which of the four regimens (the fourth being traditional training) is going to maximize your individual 2017 gains. What it will and does do, Adel Moussahttp://www.blogger.com/profile/11282066708304898697noreply@blogger.comtag:blogger.com,1999:blog-4447249123519658347.post-21886504882949944192017-01-02T03:07:00.002+01:002017-01-02T03:16:20.187+01:00If 'Size' is Your Goal, 30s Rest & 20 Reps Beat 3 Min Rest & 8 Reps to Failure -- Extra 100% Biceps Gains in 8 Week Study
Do women have to complain that training makes them "bulky", because they're doing it right (high rep, low weight, short rest) while their boyfriends don't?... What? Don't worry, I am just kiddin'.
As a loyal SuppVersity readers, you will remember my 2016 article: "Not Resting Long Enough May Ruin Your Gains! 1 vs. 5 min Cut Post-Workout Increase in Protein Synthesis by 50%!" (read itAdel Moussahttp://www.blogger.com/profile/11282066708304898697noreply@blogger.comtag:blogger.com,1999:blog-4447249123519658347.post-78177685470337056752016-12-25T04:00:00.003+01:002016-12-25T07:38:02.498+01:00Upper Body Workout Doesn't Impair 48h Leg-Day Recovery, Lactobacillus for Immunity & Alcohol Impairs Your Gains
PWO alcohol is not for male athletes. But before you rejoice, ladies. The ill health effects of a given amount of alcohol are more severe for the fairer sex.
It's Christmas! And you can almost smell the new year with its smell of alcohol approach... and that's bad news for your gains, as a recent study in the latest issue of the Journal of Strength and Conditioning Research shows. With a Adel Moussahttp://www.blogger.com/profile/11282066708304898697noreply@blogger.comtag:blogger.com,1999:blog-4447249123519658347.post-84511926708686832772016-12-23T02:30:00.000+01:002016-12-23T02:33:48.420+01:00Synergistic or Non-Synergistic Split Training - Is Intl. Chest + Biceps Monday Dead? Quite the Opposite, Study Says
Yes, we are talking about a study in trained individuals, bros :-)
This is not the first SuppVersity article to address the usefulness and efficacy of different split routines (learn more). What makes the study at hand special, though, is that it addressed the issue in previously resistance trained subjects with at least 2 years of regular training under their weight lifting belts.
The Adel Moussahttp://www.blogger.com/profile/11282066708304898697noreply@blogger.comtag:blogger.com,1999:blog-4447249123519658347.post-88460544807380202202016-12-21T05:28:00.000+01:002016-12-22T03:39:22.054+01:00Not Making Progress? New RCT: 'Personal Training' Sheds Twice as Much Body Fat and Quadruples Muscle Gains...
Certainly not a photo from the study.
I have to admit that I have never even remotely thought about hiring a personal trainer or coach. A mistake? Well, unlike the lives of the obese subjects in a recent study from the Western State Colorado University (Dalleck. 2016), my life does not depend on it and still, with my tendency to always do too much instead of too little, I am almost Adel Moussahttp://www.blogger.com/profile/11282066708304898697noreply@blogger.comtag:blogger.com,1999:blog-4447249123519658347.post-64919812817633600482016-12-16T03:38:00.000+01:002016-12-22T05:26:45.405+01:00GVT -- Too Much Volume!? Only Trunk / Legs, and Triceps, not Pecs, Biceps or Back Benefit from Doing 10 vs. 5 Sets
Bad news, bros. The biceps suffers when you increase your volume. Your legs, however, need extra hammering.
German Volume Training (GVT), or the "10 sets method", has been used for decades by weightlifters to increase muscle mass. I've used it before and I guess many of you will have tried this allegedly tried and proven method, as well.
"Allegedly proven"? Yes, you read me right. In spite Adel Moussahttp://www.blogger.com/profile/11282066708304898697noreply@blogger.comtag:blogger.com,1999:blog-4447249123519658347.post-9010358422783914432016-12-12T03:34:00.000+01:002016-12-12T03:41:32.196+01:00Panaxatriol - Ginseng Constituent Has Protein-Anabolic Effects When It's Administered After Resistance Training
Warning: It's too early to stockpile ginseng or ginseng capsules, yet... the independent jury is still out there.
Ginseng is not exactly the agent you will think about when you hear the word "natural anabolic". And in fact, previous studies using whole ginseng or extracts that were usually standardized for ginsenosides shown to help with dementia in athletes were not exactly encouraging.
Adel Moussahttp://www.blogger.com/profile/11282066708304898697noreply@blogger.comtag:blogger.com,1999:blog-4447249123519658347.post-53493123260338351592016-11-24T03:58:00.000+01:002016-11-25T05:25:57.774+01:00Sitting or Lying, Not Walking Ups CrossFit Performance and Inter-Set Recovery | Nitrate Shot Allows for "One More Rep" | Electric Brain Stimulation Turns You into Hulk & More
I have to admit: This is an awkward collection of studies, but this is what happens if you (cherry) pick and discuss only those of the papers in the latest issue of the Journal of Strength and Conditio-ning Research which I personally found interesting / most interesting.
Some of you have probably already been missing it. The short science round-ups with the latest scientific evidence Adel Moussahttp://www.blogger.com/profile/11282066708304898697noreply@blogger.comtag:blogger.com,1999:blog-4447249123519658347.post-45676928563974123492016-11-17T04:11:00.000+01:002016-11-19T16:33:58.708+01:00Glycine for Your Gains? Glycine Boosts Protein Synthesis (80%), Reduces Protein Degradation (-30%) in Muscle Cells
If glycine worked in athletes as it did in pigs or even isolated muscle cells, in which scientists recently observed a dose-dependent increase in protein synthesis (up to 80%) and reductions in protein degradation (-30%), it would be a go-to supplement for dieting athletes.
Glycine is not exactly the most popular amino acid supplement in the health and fitness community. With recent studies byAdel Moussahttp://www.blogger.com/profile/11282066708304898697noreply@blogger.comtag:blogger.com,1999:blog-4447249123519658347.post-77488617410890449692016-10-30T04:10:00.000+01:002016-10-30T04:16:31.311+01:00Green Tea Extract Reduces the Amount of Insulin You Need to Store Your PWO Carbs by ~20% + Discussed: What are the Potential Benefits During Bulking and Cutting?
The beneficial effects of green tea won't occur if you just put some GTE into your post-workout shake... well, at least they didn't occur in response to acute supplementation in the study at hand, where 3x350mg/d consumed for 7 days before a std. exercise + oral glucose tolerance test did the insulin lowering trick.
While green tea has a record of promoting the metabolic and overall Adel Moussahttp://www.blogger.com/profile/11282066708304898697noreply@blogger.comtag:blogger.com,1999:blog-4447249123519658347.post-16206867560342952682016-10-23T04:39:00.000+02:002016-10-23T04:39:33.300+02:00EMG Study Can Tell Us Something About Using Dumbbells, Barbells and Machines During Chest & Triceps Workouts
The dumbbell bench press is a pec stretcher. Doesn't it already look like maximal pectoralis major activity?
No, a high EMG activity will not necessarily translate into improved long-term muscle or strength gains, but it can tell you a lot about the biomechanics of different exercises and/or, as in the latest study by de Araújo Farias et al. (2016), exercise equipment and order.
TheAdel Moussahttp://www.blogger.com/profile/11282066708304898697noreply@blogger.comtag:blogger.com,1999:blog-4447249123519658347.post-48960126810577621192016-10-15T04:49:00.000+02:002016-10-15T04:53:50.836+02:00Cycling Only 10 Min After Workouts Promotes Recovery as Effectively, Cheaper and More Conveniently Than Ice Baths
Active recovery in the form of light intensity exercise, such as walking or cycling on a cycle ergometer may be suitable for every exercise modality and is not more or less effective than the much fancier but rareley available cold water immersion therapy
Cold water immersion and active recovery are common post-exercise recovery treatments you've read about before at the SuppVersity. With the Adel Moussahttp://www.blogger.com/profile/11282066708304898697noreply@blogger.comtag:blogger.com,1999:blog-4447249123519658347.post-11891713854140251312016-10-07T07:22:00.000+02:002016-10-07T07:22:21.460+02:00Overtrained or in the Zone? Tests & Analyses of Samples of Athletes' Saliva Shall Help Determine Objective Criteria
Could something as simple as a saliva test tell you if you or your clients are overtraining? I mean, common sense would dictate that cortisol, free T and IL-6 should tell us something.
Salivary testosterone, cortisol, and interleukin-6, those are the three parameters Travis Anderson and colleagues had on their list of candidates when they conducted their latest study at the University of Adel Moussahttp://www.blogger.com/profile/11282066708304898697noreply@blogger.comtag:blogger.com,1999:blog-4447249123519658347.post-27025730107817687412016-10-05T04:00:00.000+02:002017-05-18T02:43:17.710+02:00Hitting it After Weights - Nothing but Benefits? Not Exactly, but Systemically Impaired Strength & Size Gains are a Myth
Has your cardio-addiction held you back in the past? That does not mean that a short HIIT training after an RT workout will do the same, does it?
Right from the University of Athens comes new paper by Tsitkanou et al. (2016). In their study the Greek scientists investigated whether high-intensity interval cycling performed immediately after resistance training would inhibit Adel Moussahttp://www.blogger.com/profile/11282066708304898697noreply@blogger.comtag:blogger.com,1999:blog-4447249123519658347.post-33534835371916935762016-10-03T04:00:00.000+02:002016-10-15T11:56:04.272+02:00Licorice Flavonoid Oil - More Muscle, Less Fat in 16-Week RCT W/ Human Subjects W/ Only 300 mg of LFO per Day
I know this will disappoint you, but as of now, it seems as if licorice would help you burn the invisible visceral fat, only. That's healthy(-ier) than subcutaneous fat loss, but probably not how you get from lean 15% to ripped 5% body fat.
In the fitness industry, licorice doesn't have a good reputation. While many report astonishing benefits of licorice extract when they recover from Adel Moussahttp://www.blogger.com/profile/11282066708304898697noreply@blogger.comtag:blogger.com,1999:blog-4447249123519658347.post-71956106651178944522016-09-21T17:14:00.001+02:002016-09-21T17:20:13.169+02:00Accelerated Muscle Repair and Function W/ 10-15g High Leucine EAA Supplement | Shouldn't Whey do the Same?
Would it be advisable to switch from the large scoop with protein (red) to the small one with (EAAs) or take both? That's a question today's SuppVersity article may help you to answer on your own.
Yes, leucine stimulates mTOR; but no, on its own, it is not going to build muscle, significantly accelerate muscle repair and function. Why's that? Well, your muscles are not made of leucine Adel Moussahttp://www.blogger.com/profile/11282066708304898697noreply@blogger.comtag:blogger.com,1999:blog-4447249123519658347.post-16341923649504178332016-09-17T05:48:00.000+02:002017-11-09T02:57:05.414+01:00Take Control of Your Cortisol Levels - Use These 5x Stress-Modulating Diet, Lifestyle & Supplementation Rules Wisely
Always remember: You want to control cortisol, not eradicate it if you want to melt away your belly fat, beat your personal bests and feel just great!
As a SuppVersity reader, you belong to the chosen few who know that cortisol is not the villain as which it is stigmatized in the fitness industry (obviously to sell supplements | learn more). Rather than being "bad" or "good", cortisol, a Adel Moussahttp://www.blogger.com/profile/11282066708304898697noreply@blogger.comtag:blogger.com,1999:blog-4447249123519658347.post-16940209927903600612016-09-15T04:43:00.000+02:002016-09-15T04:51:39.146+02:00Intermittent Fasting + Resistance Training: 1st 8-Wk Human Study to Provide Modest Evidence of Benefits During Cuts
You have heard me argue based on theoretical considerations before that "intermittent fasting" is probably best used during cuts, not during "bulks" - the results of the study at hand, even though they may not show stat. sign. inter-group differences, support this suggestion.
You will be surprised, but the latest article Tinsley et al. (2016) published in the European Journal of Sport Adel Moussahttp://www.blogger.com/profile/11282066708304898697noreply@blogger.comtag:blogger.com,1999:blog-4447249123519658347.post-25250415176371325722016-09-10T13:44:00.003+02:002016-09-10T16:40:18.322+02:00Double Your Muscle, Maximize Your Endurance Gains: Train in the PM, not the AM, and Do Your Cardio Before Weights
Both, time and exercise order matter - at least when untrained subjects have trained for at least 12 weeks.
The debate about whether you should (a) do cardio and weights together and (b) whether you shall do either or both in the AM or PM for maximal muscle anabolism is older than the SuppVersity and has thus been addressed in many of the hitherto published approx. 2300 articles on Adel Moussahttp://www.blogger.com/profile/11282066708304898697noreply@blogger.comtag:blogger.com,1999:blog-4447249123519658347.post-2840161865000109802016-09-06T14:18:00.000+02:002016-09-06T14:52:49.611+02:00Significant Weight Gain W/ Whey vs. Casein?! Anabolism / Muscle-Protection or Fat Gain Despite Hitting the Weights?
While being misinterpreted as an "anti-whey" study by one of you, the latest whey as your main protein source study from Brazil only adds to the evidence that there's something special about whey.
One thing I like about writing this blog is that I have a lot of contact to you, the readers. One of you recently sent me the link to a study from the University of Ouro Preto in which the Adel Moussahttp://www.blogger.com/profile/11282066708304898697noreply@blogger.comtag:blogger.com,1999:blog-4447249123519658347.post-16690811521189442702016-08-31T04:52:00.000+02:002016-08-31T15:06:53.493+02:00Guanidinoacetic Acid (GAA) 'Superior' to Creatine in Terms of Bioenergetic & Health Effects on Brain, Muscle & More?
Not so fast! Just because it may have shuttled more creatine into the muscle GAA does not have to be able to build more strength or size.
It has been a while since the last creatine article was published. Luckily, the publication of the latest paper from Sergej M. Ostojic lab at the University of Novi Sad (Ostojic. 2016b) will change that... as soon as I've analyzed the study and written Adel Moussahttp://www.blogger.com/profile/11282066708304898697noreply@blogger.comtag:blogger.com,1999:blog-4447249123519658347.post-39502828087031028542016-08-18T04:53:00.000+02:002016-08-18T08:26:16.596+02:00Drop-Sets Build, Don't Destroy Older Muscle - 50-Y+ Agers Gain >200% More Lean Muscle W/ Extra Creatine | What do Other Studies Say About the Power of Doing Drop-Sets?
Should she drop the weight and add another set? Whether dropsets are superior to regular workouts is unfortu-nately a question the study at hand cannot answer. To learn more, you should read the information in the red box.
What I really like about having a few thousand friends on Facebook is that you point me to the few interesting studies I may not have read yet. One of these studies Adel Moussahttp://www.blogger.com/profile/11282066708304898697noreply@blogger.comtag:blogger.com,1999:blog-4447249123519658347.post-84581341366720816182016-08-12T04:17:00.000+02:002018-09-05T03:56:55.169+02:00Full Squat for Full Size Gains, Partial Squat for Full Strength Benefits - Heavy(/-ier) Weights for Both Size & Strength
In most, but unfortunately not all studies, this would be a partial squat...
The latest resistance training study from the Charles Sturt University comes to a somewhat expected suggestion in the practical implications: "[R]esistance training programs designed to change body composition (e.g., hypertrophy, fat loss) are reliant not so much on power and force but more on total work Adel Moussahttp://www.blogger.com/profile/11282066708304898697noreply@blogger.comtag:blogger.com,1999:blog-4447249123519658347.post-57665234957395181522016-08-09T14:42:00.000+02:002016-08-09T18:07:27.409+02:00Phosphatidic Acid Supplementation Fails to Augment the Benefits of Resistance Training in Trained Young Men
Phosphatidic Acid Powder, Pills or Whatnot - Yet Another Supp You Do Not Need? Or “Possibly” and “Likely” Good for Individuals with a Minimum of 1 Year Gym Experience (3+ workouts/wk) ?
The observation that phosphatidic acid (PA) will promote the expression of the mTORC1 and thus trigger an increase in protein synthesis has created some excitement among supplement junkies. After all, it wouldAdel Moussahttp://www.blogger.com/profile/11282066708304898697noreply@blogger.comtag:blogger.com,1999:blog-4447249123519658347.post-74237856170581866452016-07-29T08:50:00.000+02:002016-07-29T08:59:45.007+02:00Go Slow to Grow: Almost 3x Bigger Biceps W/ Slow Reps
Beware: Results could differ for e.g. legs.
12 weeks of "[r]esistance training [of the elbow flexors = biceps] with slow speed of movement is better for hypertrophy and muscle strength gains than fast speed of movement," that's the title and conclusion of a recent study from the Federal University of São Paulo (Pereira. 2016), a results that may surprise those of you who have been Adel Moussahttp://www.blogger.com/profile/11282066708304898697noreply@blogger.comtag:blogger.com,1999:blog-4447249123519658347.post-22618011986922932782016-07-27T05:42:00.001+02:002016-07-27T05:45:35.541+02:00Weights and Barefoot Running are More, EPO Much Less Effective than You May Think. Plus: Stretching & Lactate Monitors and Half-A-Dozen other New Training Studies
Join hands w/ science!
The piles of research that is published on a daily basis is enormous. Not all of it can make it to the SuppVersity News, but studies that made it into the Journal of Strength and Conditioning Research are unquestionably among those that are more likely to make the SuppVersity Cut. Why's that? Well, thematically, they are (pre-)filtered and focusing on the Adel Moussahttp://www.blogger.com/profile/11282066708304898697noreply@blogger.comtag:blogger.com,1999:blog-4447249123519658347.post-31334305502820216772016-07-25T04:11:00.000+02:002016-07-25T13:32:47.435+02:00Proteinlimit, Muscle Damage & T2DM, Calories, Everyday Biceps T., Hydration, Alcohol, Whey, Caffeine & Your Gainz
Science is a social endeavor. Those who fail to realize that will never reach their full intellectual capacity.
As I pointed out two days ago, there were still a lot of studies to discuss in the May 2016 supplement of Medicine & Science in Sports & Exercise. So, I sat down and went through the rest of them always looking for papers like "Correlations Between Omega-6: Omega-3 Fatty AcidAdel Moussahttp://www.blogger.com/profile/11282066708304898697noreply@blogger.comtag:blogger.com,1999:blog-4447249123519658347.post-40838452783206250072016-07-15T03:35:00.002+02:002016-07-15T03:40:45.988+02:00Carbs, Leucine-Rich Whey or Soy +/- HMB - What's Best to Protect Muscle From Catabolism During an Extended Fast?
I still believe that the ill effects of fasting on skeletal muscle are way overrated, but I guess it won't hurt if you would be able to minimize it by sipping 60g of protein, right? A new study says: That's right, but there's more to it.
While the beneficial effects of whey protein and leucine have been shown to be independent of age and route of administration in anabolic conditions, Adel Moussahttp://www.blogger.com/profile/11282066708304898697noreply@blogger.comtag:blogger.com,1999:blog-4447249123519658347.post-40541264097693483772016-07-13T05:25:00.000+02:002016-07-13T07:28:00.549+02:00Excessive Cardio & Testosterone: The free T / Cortisol Ratio Revisited | Plus: Why Even a 72% Decrease in fT/C May be Less Significant for Your Gains Than You Thought It'd Be
Cardio - Only "too much" can hurt you.
Let me get this straight: this is not an anti-cardio article. There's not just little, there's rather absolutely no doubt that a sane amount of endurance training is nothing but healthy for us, but done in excess, especially "running has been demonstrated to provide a large physiological stress to the body, resulting in large neuroendocrine system Adel Moussahttp://www.blogger.com/profile/11282066708304898697noreply@blogger.comtag:blogger.com,1999:blog-4447249123519658347.post-18062093274574962092016-07-05T03:24:00.003+02:002016-07-08T13:55:58.819+02:00When "No Load Training" Builds Muscle and Classic Biceps Curls Diminish Your Triceps Size, Science Must be Involved
Do not misunderstand the results of the study at hand. It does not "proof that you don't have to use weights to make size gains" and it does not even suggest that "training without load works as effectively as training with loads for every muscle".
I suspect you will remember that I have previously written about the potential muscle building effects of posing. Now, the isometric contractions Adel Moussahttp://www.blogger.com/profile/11282066708304898697noreply@blogger.comtag:blogger.com,1999:blog-4447249123519658347.post-18144410698213950652016-06-29T03:08:00.000+02:002016-06-29T03:15:00.821+02:00Creatine Uptake, Bioavailability, and Efficacy - We've Gotten it all Wrong and Low Serum Creatine Levels are Better!?
If you put some faith into the marketing campaigns of supp producers, there's a creatine for everyone: one to get lean, one to get strong and one to get big and buffed... bullocks!
It has been a while since I've discussed the bioavailability of different forms of creatine. On various supplement sites, the notion that there was one form of creatine that was significantly more bioavailable and Adel Moussahttp://www.blogger.com/profile/11282066708304898697noreply@blogger.comtag:blogger.com,1999:blog-4447249123519658347.post-71137813315245061262016-06-27T04:12:00.000+02:002016-12-30T07:52:30.950+01:00Strength Plateau? Try Daily Changing Loads: In Advanced Trainees, A, B, C-Days W/ 15, 10, 5 Reps at 70, 80, 90% 1RM Boost 6-Week Strength Gains on All Major Lifts by ~40%
DCL, i.e. using daily changing loads worked for both, men and women.
The object of today's SuppVersity article comes almost from around the corner: a study conducted by Christoph Eifler, a scientist from the Department of Applied Training Science at the German University of Applied Sciences for Prevention and Health Management (DHfPG) in Saarbrücken (Germany) that is supposed to provide "Adel Moussahttp://www.blogger.com/profile/11282066708304898697noreply@blogger.comtag:blogger.com,1999:blog-4447249123519658347.post-73466384500960178322016-06-25T03:18:00.001+02:002016-06-25T09:32:04.002+02:00Cables or Machines: Muscle Activity, Angle & ROM of Arms, Abs, Chest & Shoulders on Chest & Overhead P. & Curls
This is the cable curl as it was performed in the study at hand (Signorile. 2016)
As Joseph F. Signorile et al. point out in their latest paper, "cable resistance training machines are showing resurgent popularity and allow greater number of degrees of freedom than typical selectorized equipment" (Signorile. 2016). Ok, the "freedom" maybe not as absolute as it is with our beloved free weights,Adel Moussahttp://www.blogger.com/profile/11282066708304898697noreply@blogger.comtag:blogger.com,1999:blog-4447249123519658347.post-66695985064829588912016-06-21T03:24:00.001+02:002016-06-21T03:44:55.751+02:00Training in Line W/ Your Genetic Potential Can Boost Your Performance Gains More Than 600%, DNAFit™ Studies Say
While the study at hand appears to confirm that the DNAFit test can tell you if you're an endurance or strength athlete, it won't help you achieve goals you were not "made for" - it eventually you may thus have to give up your dream of being the fastest, strongest or most chiseled guy / gal on the track, field or in gym.
You probably know that: There's that guy at the gym who has been trainingAdel Moussahttp://www.blogger.com/profile/11282066708304898697noreply@blogger.comtag:blogger.com,1999:blog-4447249123519658347.post-50097545483860632172016-06-17T03:53:00.000+02:002016-06-18T05:54:09.716+02:00TRT - How Healthy, Lean and Muscular Will Testosterone Replacement Make You? Data from Recent Meta-Analysis
TRT - What to expect in terms of its effects on a man's body composition?
If you hear people talk about "gear" (=performance enhancing drugs | PED), you get the impression that one injection of testosterone, nandrolone and co would turn a scrawny beginner into an Olympian. Reality, however, looks much different ... in fact, the number of people who ruin their health with (often oral) designer Adel Moussahttp://www.blogger.com/profile/11282066708304898697noreply@blogger.comtag:blogger.com,1999:blog-4447249123519658347.post-85298171236149084162016-06-13T03:00:00.000+02:002016-10-12T05:19:33.745+02:0040g Casein Build Lean Muscle Overnight: 27% Elevated MPS Even W/Out Training (30% W/ Ex) - And That in 70-Y+ Olds!
Pre-bed protein (meal or shake) is always a good idea, no matter if you're young or old, if you work out in the PM or not - you don't want to miss the increased overnight protein synthesis.
Gaining muscle over night? No news! You will probably remember the two previous articles on "pre-bed protein ingestion", i.e. "12-Week Study: 25g Bed-Time Protein Almost Doubles Size & Increases Adel Moussahttp://www.blogger.com/profile/11282066708304898697noreply@blogger.comtag:blogger.com,1999:blog-4447249123519658347.post-4382843202676665032016-06-11T03:41:00.001+02:002016-06-11T04:12:48.570+02:00Your Post-Workout Testosterone Levels Can Predict Your Gains - Study Takes Novel Approach to the T ↔ Muscle Link
GainZ - Are they all about T and we just didn't do the right statistical tests in previous studies to realize that?
Only recently one of the longstanding "truths" of protein anabolism has been busted (learn why the acute muscle protein synthesis response matters more than prev. thought). And now, a new paper in the Journal of Strength and Conditioning Research (Mangine. 2016), appears to Adel Moussahttp://www.blogger.com/profile/11282066708304898697noreply@blogger.comtag:blogger.com,1999:blog-4447249123519658347.post-42326874079822145272016-06-05T04:03:00.003+02:002016-06-05T10:26:27.721+02:00Tribulus Boosts Testosterone (+12%), IGF-1 (+20%), Sheds 2kg (7%) Body Fat and Maintains Lean Mass in 12 Wk RCT
Could a high dose of purified saponin tribulus extract as it was obviously used in the study at hand actually be a valid TRT alternative or even option?
No, this is not the 2015 study in trained boxers that found similarly surprising, because impressive benefits from tribulus terrestris (TT) supplementation (read it). It's a new study from the Jerzy Kukuczka Academy of Physical Adel Moussahttp://www.blogger.com/profile/11282066708304898697noreply@blogger.comtag:blogger.com,1999:blog-4447249123519658347.post-3706948089325807672016-06-03T07:19:00.000+02:002016-06-03T07:25:17.422+02:00Important Insights into Muscle Growth: Muscle Breakdown & Protein Synthesis Balance Determines Your Muscle Gains
MyoPS - muscle damage = gainz - It's as easy as that, but this simple equation gets complicated by decreases in both...
You will remember from previous SuppVersity articles that the assumption that an acute increase in myofibrillar protein synthesis (MyoPS) you measure after a workout would necessarily translate into "muscle gains" is oversymplistic. In fact, a correlation Adel Moussahttp://www.blogger.com/profile/11282066708304898697noreply@blogger.comtag:blogger.com,1999:blog-4447249123519658347.post-85987069771607941492016-05-23T03:41:00.002+02:002016-05-23T04:00:38.755+02:00Food Proteins Have Same Muscle Building + Fat Shredding Effects as Whey Protein Shakes, and Reduces Desire to Eat
What's more muscle ana & fat catabolic?
It is not too long ago that I've written about the results of the first PRISE study (Arciero. 2014) on Facebook. In said study, the subjects, your average overweight to obese individuals, had been advised to use a protein-pacing strategy (P; six meals/day @ 1.4 g/kg body weight (BW), three of which included whey protein (WP) supplementation) Adel Moussahttp://www.blogger.com/profile/11282066708304898697noreply@blogger.comtag:blogger.com,1999:blog-4447249123519658347.post-43070981909132121142016-05-21T03:05:00.001+02:002016-05-21T03:16:15.735+02:00Polarized Concomitant Training - Will it Help You Make Max. Gains & Improvements in Body Comp. W/ Strength+Cardio?
Polarized training? Find out more...
Does concurrent / concomitant training intensity distribution matter? Unless you're a first timer at the SuppVersity you will have read at least two or three previous articles of mine about studies investigating the effects of concurrent training, i.e. the combination of strength and cardio training, (i.e. concomitant training) here.
Adel Moussahttp://www.blogger.com/profile/11282066708304898697noreply@blogger.comtag:blogger.com,1999:blog-4447249123519658347.post-242295061609526272016-05-11T03:04:00.001+02:002016-05-11T03:18:02.013+02:00Accentuated Eccentric, Extra-Ordinary Gains - Benefits are Exuberant Compared to Trained Subjects' Own Split-Routine
Single-arm dumbbell curls are unquestionably the exercise people will do most frequently with accentuated eccentrics and supra-maximal loads. Unfortunately, the study at hand used only leg exercises. So no information about arm-development, here..
As a very recent paper in Frontiers in Physiology rightly point out, "it becomes more challenging to induce further neuromuscular [...], Adel Moussahttp://www.blogger.com/profile/11282066708304898697noreply@blogger.comtag:blogger.com,1999:blog-4447249123519658347.post-54873230084087812692016-05-09T03:42:00.000+02:002016-05-09T03:46:58.207+02:00Shilajit: Ayurvedic Testosterone Booster that Works in Men, not Rats: ~20% Increase in Free T + Higher Total T & DHEA
"Get leaner, more muscular and hornier than ever before" - That's probably the promise on the T-booster someone will release after reading this SuppVersity article and sourcing an inferior Shilajit extract on Alibaba.
No, I hadn't heard of Purified Shilajit (PS), either, before I read about it in a very recent study in the peer-reviewed scientific journal Andrologia (Pandit. 2015). Actually, Adel Moussahttp://www.blogger.com/profile/11282066708304898697noreply@blogger.comtag:blogger.com,1999:blog-4447249123519658347.post-18836983935769530372016-05-05T03:27:00.000+02:002016-05-05T04:13:23.560+02:00Not Resting Long Enough May Ruin Your Gains! 1 vs. 5 min Cut Post-Workout Increase in Protein Synthesis by 50% !
Rest is not a waste of time ;-)
You may remember Schoenfeld et al's 2015 study with the telling title "Longer inter-set rest periods enhance muscle strength and hypertrophy in resistance-trained men" (Schoenfeld. 2015) and Henselmann's and Schoenfeld's previous review of "The Effect of Inter-Set Rest Intervals on Resistance Exercise-Induced Muscle Hypertrophy" stating that "the literature doesAdel Moussahttp://www.blogger.com/profile/11282066708304898697noreply@blogger.comtag:blogger.com,1999:blog-4447249123519658347.post-75660224328595323262016-04-29T03:14:00.000+02:002016-04-29T03:34:51.149+02:00Breakdown aka Drop-Sets, Another Very Popular Advanced Training Technique W/Out Sign. Adaptational Advantages?!
"There are some crossovers between size training and strength training, and using drop-sets and ladder sets will definitely give some benefit ...," this is what you can read on the Internet, but is that true?
In view of the fact that resistance training (RT) leading to momentary muscular failure (MMF) has been evidenced as producing significantly greater muscular strength and hypertrophic Adel Moussahttp://www.blogger.com/profile/11282066708304898697noreply@blogger.comtag:blogger.com,1999:blog-4447249123519658347.post-41020147617697137192016-04-25T03:56:00.001+02:002016-04-25T04:06:52.714+02:00Discontinuing the Set When You Slow Down on Squats May Boost Strength Gains + Preserve MHC-IIX Fiber Percentage
You want to get rid of those tiny weights and squat big time? Maybe you should watch your squatting velocity... and no, I am not talking about slowing down - rather about keeping your rep speed.
While the headline may suggest that this is yet another article about time under tension, the "speed" I refer to in the headline is only indirectly related to the TUT concept. Rather than that, speed, Adel Moussahttp://www.blogger.com/profile/11282066708304898697noreply@blogger.comtag:blogger.com,1999:blog-4447249123519658347.post-75152184730370581642016-04-19T14:38:00.000+02:002016-04-19T14:57:28.796+02:00Creatine: 17-20g for Loading is Bogus, 5-7g May be More Than Necessary to Maintain, Study in Gymrats Suggests
Yes, this study suggests that my previous statement that 3g of creatine per day are probably enough.... still direct comparisons of diff. doses are warranted.
You may remember that I wrote about the uselessness and possible negative effects of creatine loading on your body composition in October 2015. In the respective study, the scientists did yet not measure if there wasn't still a benefit Adel Moussahttp://www.blogger.com/profile/11282066708304898697noreply@blogger.comtag:blogger.com,1999:blog-4447249123519658347.post-2387314077804141792016-04-13T16:39:00.001+02:002016-04-13T16:59:42.688+02:00Resting as Long as You Think Fit Reduces Training Time W/Out Reducing the Workload & (Hopefully) Your Gains
The study provides only preliminary evidence, but it is evidence...
You will certainly remember the SuppVersity article about the beneficial effects of long(er) rest times on strength and size gains from November last year (read more).
Now, after I posted this article, a discussion evolved about whether you actually have to wait that long (3 min) after exercises that don't leave Adel Moussahttp://www.blogger.com/profile/11282066708304898697noreply@blogger.comtag:blogger.com,1999:blog-4447249123519658347.post-76140497411951362242016-04-10T04:40:00.004+02:002016-04-10T12:52:19.441+02:00Bench Press - The Truth About the Effects of Bench Angle on Pec Activity Varies Depending on the Phase of the Lift
The bench press, in one form or another, is part of almost everyone's workout, but what's the best way to do it?
You may have seen Brad Schoenfeld's post about the just accepted study of his that confirms the well-known link between muscle activity and poundage (higher weight = higher activity | see EMG Series). Well, another recent study provides additional intricate insights into the link Adel Moussahttp://www.blogger.com/profile/11282066708304898697noreply@blogger.comtag:blogger.com,1999:blog-4447249123519658347.post-6968975616903288432016-04-06T04:37:00.003+02:002016-04-06T05:28:17.511+02:00Full-Body vs. Split Workouts: Body Composition Changes Favor Volume-Equated FB Workouts in Trained Athletes
I guess that most of you will be training according to a split workout, right? You can do so many great bench press and biceps curl variations on "International Chest + Biceps"-Monday... awesome, right? Ok, enough of the sarcasm and back to the science. In this case, a recent study by scientists from the National Research Institute in Warsaw, the Sports Performance Research Adel Moussahttp://www.blogger.com/profile/11282066708304898697noreply@blogger.comtag:blogger.com,1999:blog-4447249123519658347.post-51571819657608278932016-04-04T04:37:00.000+02:002016-04-04T14:15:03.920+02:00Human Study Provides New Insight into How NSAIDs Speed Up Satellite Cell Recruitment & Muscle Repair in Youngsters
No, I still do not recommend the chronic (ab-)use of NSAIDs, bro.
No, this is not the first study about the effects of NSAIDs on muscle gains I discuss here at www.suppversity.com, but it is certainly one of the more interesting ones. The study which is about to be published in the FASEB Journal was designed to investigate the role of nonsteroidal anti-inflammatory drugs (NSAIDs) in Adel Moussahttp://www.blogger.com/profile/11282066708304898697noreply@blogger.comtag:blogger.com,1999:blog-4447249123519658347.post-63021138596564516172016-04-02T04:38:00.001+02:002016-04-02T07:32:13.879+02:00Cardio Can BOOST Your Gains?! Do it Before Weights and be Rewarded With 28% Increased Fiber Size & VO2 Gains
It may be important that the subjects cycled, because a recent review of the potential interference of cardio w/ strength training shows that cycling is the least likely to affect your gains (Murach. 2016).
In previous articles at the SuppVersity, I have written about the still ubiquitous concern that cardio training (or aerobic training, in general) could hamper your size and strength Adel Moussahttp://www.blogger.com/profile/11282066708304898697noreply@blogger.comtag:blogger.com,1999:blog-4447249123519658347.post-70762576023737426342016-03-19T11:27:00.002+01:002016-03-19T16:13:50.191+01:00Finally, the 1st Blood-Flow Restriction + Classic Training Periodization Study is There and the Gains are Impressive
No, the study did not use a simple rope or band to restrict blood flow. Instead an automated system was used that kept the pressure at stable 100mmHg.
As a SuppVersity reader you know that blood flow restricted training is - at best - as effective as regular resistance training and can thus only be recommended as an adjunct to your regular training (efficacy unproven) or replacement for Adel Moussahttp://www.blogger.com/profile/11282066708304898697noreply@blogger.comtag:blogger.com,1999:blog-4447249123519658347.post-36803276150902647152016-03-06T05:02:00.000+01:002016-03-06T11:22:10.116+01:00Recent Studies Cast Shadow Over High Dose BCAA Intake: Increased Protein Wasting, Lower Brain Serotonin and More
To guzzle BCAAs all day or not - is that still a question or is the answer settled with the publication of two recent studies?
From previous SuppVersity articles about BCAA you will know that I don't buy into the hype supplement producers generate about the muscle-building and/or muscle-protective effects of high dose BCAA- or leucine-only supplementation.
One of the previously mentionedAdel Moussahttp://www.blogger.com/profile/11282066708304898697noreply@blogger.comtag:blogger.com,1999:blog-4447249123519658347.post-90667081554029694912016-03-02T04:54:00.004+01:002016-03-02T13:32:57.913+01:00Micro-RNAs (miRNAs) - What are They? Why are They Hot Doping Candidates for the 2020s? How do They Work?
Methylation is the most common form of in vivo miRNA modification (the Scientist)
Micro-RNAs aka miRNAs are small non-coding RNAs that regulate gene expression at the post-transcriptional level... What? I suppose you have heard of epigenetics? Well, miRNA molecules also play a role in epigenetics by triggering "post-transcriptional" changes, i.e. in between the transcription and the Adel Moussahttp://www.blogger.com/profile/11282066708304898697noreply@blogger.comtag:blogger.com,1999:blog-4447249123519658347.post-30801599176612735462016-02-29T04:54:00.001+01:002016-02-29T05:29:28.310+01:00HMB 'Likely' Protects 'Muscle Quality' & 'Possibly' to 'Likely' Cuts Inflammation During 23-Day Intense Military Training
Unfortunately, the study at hand provides insufficient evidence to decide whether you should buy (free acid) HMB if you are about to participate in a military bootcamp.
The idea that HMB is the rather anticatabolic version of leucine, I've mentioned in previous articles, obviously occurred to an international group of scientists from the University of Central Florida, the Israel Adel Moussahttp://www.blogger.com/profile/11282066708304898697noreply@blogger.comtag:blogger.com,1999:blog-4447249123519658347.post-41357409056872660032016-02-13T04:54:00.000+01:002016-02-13T05:09:17.926+01:00HMB for Every, Not Just Strength Athletes? Lower Body Fat, Improved VO2, Muscle, Testosterone in 2x12 Week Study
Lean muscle for athletes? HMB could help, irrespective of exercise type - by increasing strength, lean mass and VO2. In the study at hand, all three increased and that is / was in highly trained athletes.
You've read all articles about HMB at the SuppVersity? In that case you will be aware that HMB has hitherto been perceived rather as a strength / bodybuilding than an endurance supplement. Adel Moussahttp://www.blogger.com/profile/11282066708304898697noreply@blogger.comtag:blogger.com,1999:blog-4447249123519658347.post-85625162443271177642016-02-02T04:58:00.000+01:002016-02-02T05:36:09.610+01:00High Dose NSAID Boosts Muscle Gains in Elderly Men - 11% Increase in Type II Fiber Size, Type I Grew Only 'on' Tylenol
Are NSAIDs over-the-counter anabolics from the pharmacy next door?
Even though this is not the first SuppVersity article about the effects of NSAIDs or COX-inhibitors like Aspirin, Tylenol, Pain-Eze and co., I would like to highlight one again that the existing evidence suggests differential effects in young(er) vs. old(er) individuals, with the former seeing no or detrimental and Adel Moussahttp://www.blogger.com/profile/11282066708304898697noreply@blogger.comtag:blogger.com,1999:blog-4447249123519658347.post-67081649687009311412016-01-21T15:44:00.003+01:002016-01-21T17:15:33.757+01:00Training in Hypoxia Accelerates Isometric Strength (+24%) + Size (+1kg) Gains as Well as Fat Loss (-4%) in 5-Week Study
In hypoxia you still have to work out intensely & consistently to get shredded.
This is not the first time you read about the almost marvelous effects a low oxygen environment can have on the adaptive response to exercise, but after reading it, you will hopefully agree that it was one of the most interesting SuppVersity articles about hypoxia.
The article discusses the results of a recentAdel Moussahttp://www.blogger.com/profile/11282066708304898697noreply@blogger.comtag:blogger.com,1999:blog-4447249123519658347.post-84523777035434231212016-01-05T06:06:00.001+01:002016-01-05T07:54:17.114+01:00First Study to Provide Evidence Creatine HCL Could Beat Monohydrate as a Muscle Builder and Fat Shredder, BUT...
"Dude, that better be creatine HCL in dat drink of yours, because..." - bullshit, no?
I have to admit that I still have my doubts about the reproducibility and practical significance of the results, but since the authors declare that they have no competing interests, I think it is worth taking a look at what is the first (and only) study to suggest that any of the bazillion allegedly "superiorAdel Moussahttp://www.blogger.com/profile/11282066708304898697noreply@blogger.comtag:blogger.com,1999:blog-4447249123519658347.post-66355007629199386392015-12-30T09:18:00.000+01:002015-12-30T16:19:18.044+01:00Ecdysterone Beats Popular Anabolics!? Plus 75% Muscle Size in 21 Days in Rats - More Than DHT, IGF-1, Dianabol...
Parr et al. suggest that ecdysterone should be added to the WADA list.
Actually, I didn't plan to write a SuppVersity article about an agent of which everybody says that it's a waste of money, but I have to admit that the conclusion that "ecdysterone exhibited a strong hypertrophic effect on the fiber size of rat soleus muscle that was found even stronger compared to the test compounds Adel Moussahttp://www.blogger.com/profile/11282066708304898697noreply@blogger.comtag:blogger.com,1999:blog-4447249123519658347.post-89331592912190630432015-12-28T16:41:00.001+01:002015-12-28T17:36:50.827+01:00"HIIT-ing it After Arm Workouts Will Ruin Your Gains", Study Says and Confuses Statistical and Practical Significance
Does this look as if sprinting would impair muscular development of arms or any other muscle? I mean, come on - look at the average sprinter: Many gymrats dream of the arms and overall muscular physique they have; no wonder that the data from the full-text shows a different picture than the abstract would suggest.
I have repeatedly written about combining strength and classic endurance Adel Moussahttp://www.blogger.com/profile/11282066708304898697noreply@blogger.comtag:blogger.com,1999:blog-4447249123519658347.post-37835535860278624502015-12-25T07:44:00.000+01:002015-12-25T10:42:33.952+01:00Hormonal Response to Exercise, Revisited: A Consequence, not a Determinant of Your Mood, Effort & Performance
Studies in men suggest no effect of the hormonal response on training outcome - What about women? A news study provides insights that may be relevant for both female and male gymrats.
It has been a few years that I last wrote about the "hormonal ghost". Back in the day, Stuart M. Phillips published an excellent paper that debunked the myth of a mechanistic link of post-exercise increases in Adel Moussahttp://www.blogger.com/profile/11282066708304898697noreply@blogger.comtag:blogger.com,1999:blog-4447249123519658347.post-9576008048850875402015-12-18T18:02:00.001+01:002015-12-18T18:02:37.605+01:00Two-A-Day Training - That's Bogus, Right? No - Increased Fat Oxidation in Endurance, 2.4x Higher Max. Volume, 2.6x Higher Time to Exhaustion in Resistance Training Study
If you feel totally wasted after every workout, I have bad news for you. In the two-a-day studies at hand the rest between the first and second workout was only 2h! Not exactly much time to recover, but the idea is to "train low" (on glycogen) on the second workout.
It sounds like madness or something for the "enhanced" athletes, but an older scientific study I recently dug out, accidentally, Adel Moussahttp://www.blogger.com/profile/11282066708304898697noreply@blogger.comtag:blogger.com,1999:blog-4447249123519658347.post-19301296473618680982015-12-13T11:05:00.002+01:002015-12-13T11:10:02.853+01:00True or False: Adolescent Athletes at Risk of High Tendon Stress due to Non-Uniform Tendon/Muscle Adaptation
Not allowing young athletes to lift weights may in fact increase, not decrease, their injury risk and hamper their recovery.
I am not sure why, but people won't stop inventing new reasons why professional athleticism would be bad for adolescents. One of the more recently heard claims is that early resistance training will lead to a "non-uniform adaptation of muscle and tendon in young athletesAdel Moussahttp://www.blogger.com/profile/11282066708304898697noreply@blogger.comtag:blogger.com,1999:blog-4447249123519658347.post-75524698388639071902015-11-29T11:57:00.003+01:002015-11-29T12:09:33.426+01:00Ashwagandha Boosts Size & Strength Increases, Augments Fat Loss & Recovery in 8-Week Resistance Training Study
Ashwaghanda may be for gymrats, too.
Ashwaganda is one of the supplements that has been around forever. While this would suggest that it works, the relatively low number of people who actually use it suggests otherwise and scientific evidence in form of peer-reviewed, non-sponsored studies that would allow us to draw a reliable conclusion with regard to its usefulness for athletes is rare... Adel Moussahttp://www.blogger.com/profile/11282066708304898697noreply@blogger.comtag:blogger.com,1999:blog-4447249123519658347.post-78689757774286481172015-11-27T18:41:00.002+01:002015-11-27T19:02:33.149+01:00Resting 3 vs. 1 Min. Between Sets Pays Off: Greater Size + Strength Gains - Probably Mediated by 15% Higher Volume
Resting long enough to maximize your training volume could be the key to success, i.e. strength and size gains.
If you have been following the various affords to ascribe differences in strength and, even more so, size-increases to a specific training variable, you will remember that the only promising parameters that appear to be supported by more than the literal "outlier study" areAdel Moussahttp://www.blogger.com/profile/11282066708304898697noreply@blogger.comtag:blogger.com,1999:blog-4447249123519658347.post-84652280560245566352015-11-23T18:47:00.001+01:002016-10-10T08:38:43.102+02:00Training "On Cycle", Done Right - Women See Much Better Results When Periodization is in Line W/ Menstrual Cycle
Yes, I could have exploited the ambiguity and called this article "Training 'On Cycle', Done Right - Women See Much Better Results When Periodization is in Line W/ Their Period", but let's be honest: This is a science website and that's neither scientific, nor actually funny, is it?
As a man, I have to admit to being at best well-read, yet not experienced in all things "menstrual cycle". So, Adel Moussahttp://www.blogger.com/profile/11282066708304898697noreply@blogger.comtag:blogger.com,1999:blog-4447249123519658347.post-45308300686158312712015-11-11T17:11:00.001+01:002015-11-11T17:21:24.046+01:00Nine Short Workouts (AM+PM) p. Week Yield Extra Strength, Size and Performance Gains Compared to Volume Matched 3-Day Split, All Differences are Non-Significant, Though
15 min in the AM, 15 in the PM = Win? For many of you that may sound laughable, but according to a recent study from the University of Copenhagen it is at least as effective as three "mammoth" workouts-sessions per week.
What kind of trainee are you? Do you hit the gym thrice a week, spend two hours there and crawl out of the gymdoors totally exhausted? Yeah... Well that means you'reAdel Moussahttp://www.blogger.com/profile/11282066708304898697noreply@blogger.comtag:blogger.com,1999:blog-4447249123519658347.post-68021389129464980882015-11-07T15:52:00.000+01:002015-11-08T05:29:04.593+01:00Net Protein Retention and Dietary Protein: When It Comes to Steaks, More Helps More - By Inhibiting Protein Breakdown
Want to maximize net protein retention? Order another one... another steak ;-)
In view of the WHO's recent epidemiological bogus publication, ... ah I mean their review of the epidemiological research that said that "red meat kills", it is quite surprising that the study Il-Young Kim and colleagues conducted in healthy young adults was even approved by the ethics committee Adel Moussahttp://www.blogger.com/profile/11282066708304898697noreply@blogger.comtag:blogger.com,1999:blog-4447249123519658347.post-29963772540164816942015-11-03T13:52:00.000+01:002015-11-03T13:56:32.278+01:00Muscle Regeneration & Hypertrophy Update: Vitamin D and Super-Slow Training - What Are They Good For?
Is it worth to replete vitamin D, but not to train super-slow, right?
No, I haven't dug up a study that deals with vitamin D and super-slow training at once, but I've found two very recent studies that are in one way or another related to muscle regeneration and hypertrophy and the way/s vitamin D and different training methods affect these outcomes. More specifically, the researchers Adel Moussahttp://www.blogger.com/profile/11282066708304898697noreply@blogger.comtag:blogger.com,1999:blog-4447249123519658347.post-68873910795236244932015-10-29T16:12:00.000+01:002015-12-27T08:08:16.965+01:00Cardio After Weights! Doing Resistance Before Endurance Training Has More Beneficial Effects on Leptin, Cortisol, Testosterone and Body Composition in Young Men
I can almost guarantee that the results of this study are not sex-specific. Ladies, pick up the weights fater you hit the treadmill, stairmaster, elliptical or other torture instrument you like to use!
It has been a while since the last study on exercise order (cardio or weights first) has been published. Now, scientists from the University of Kurdistan have conducted another study to Adel Moussahttp://www.blogger.com/profile/11282066708304898697noreply@blogger.comtag:blogger.com,1999:blog-4447249123519658347.post-74011357679286057602015-10-17T10:18:00.001+02:002015-10-17T10:30:53.188+02:00BFR Preconditioning Not Better Than Placebo? Long Rest Periods For Sustained Testosterone Increase? Train One Leg, Grow Both? - Resistance Training Update October '14
Single-legged leg presses that make both legs stronger are only one of many topics, today.
Time for an update on the latest resistance training research - just the interesting stuff, obviously ;-) What exactly? Well, let's see: We'll take a look at how long rest periods sustain the exercise induced. Then, we'll dive right into a placebo-controlled study on blood flow restriction as a means of Adel Moussahttp://www.blogger.com/profile/11282066708304898697noreply@blogger.comtag:blogger.com,1999:blog-4447249123519658347.post-48742344135038553972015-10-13T10:38:00.000+02:002018-11-03T01:50:54.084+01:00Study Probes Muscle Building Effects of Vitamin D in Young and Old and Finds None, but Relative Strength in Old and Fiber Composition & Myostatin in Young Muscle Respond
Old or young, who is going to benefit and who is going to benefit most from vitamin D supplementation during a 12-week resistance training regimen. Unfortunately, we don't have an unambiguous answer - yet!?
Ok, I have to admit, I could have kept up the suspense by not giving away the main result of Jakob Agergaard's and colleagues' latest study in the headline, already. On the other hand, by Adel Moussahttp://www.blogger.com/profile/11282066708304898697noreply@blogger.comtag:blogger.com,1999:blog-4447249123519658347.post-523108567740464852015-10-10T10:29:00.002+02:002016-02-25T04:25:29.422+01:00Post-Workout Coffee Boosts Glycogen Repletion by Up to 30% and May Even Have Sign. Glucose Partitioning Effects
Yes, I do suggest that it may be beneficial to drink these two and another two cups of coffee w/ lots of sugar after your workout - if you are an athlete, at least.
A delicious and refreshing pre-workout coffee or just plain caffeine from pre-workouts are probably on the supplement list of most of the SuppVersity readers. Whether the same is the case for a post-workout coffee, let alone Adel Moussahttp://www.blogger.com/profile/11282066708304898697noreply@blogger.comtag:blogger.com,1999:blog-4447249123519658347.post-50921246632461232342015-10-08T13:53:00.000+02:002016-01-12T17:33:27.726+01:00Resistance Training, Not Starving Yourself or "Cardio" is Key to Successful Fat (!) Loss -- Metabolic Stress Appears to Determine Improvements in Body Composition & Health
Just look at the guys surrounding you, girls. How on earth will you get bulky if they are training like maniacs and still look like size-zero bans?
"Overfat", that's a term scientists use to refer to obese, but more importantly over- or even normal-weight people who are still carrying exuberant amounts of body fat around. In a recent meta-analysis, James E. Clark from the Manchester Community Adel Moussahttp://www.blogger.com/profile/11282066708304898697noreply@blogger.comtag:blogger.com,1999:blog-4447249123519658347.post-63227122607818859712015-10-07T10:42:00.005+02:002016-02-09T05:44:27.129+01:00Creatine Loading - Unnecessary or Counterproductive? No Significant Difference, but Slight Advantage for Low Dose, No-Loading Protocol in 10-Week Study W/ Elite Footballers
Not just for women who are always afraid of an increase in water retention, loading protocols may not exactly be the best way of taking creatine monohydrate.
Let's be clear, here: I do not doubt that using 20g of creatine per day for 1-2 weeks aka "creatine loading" is the fastest way to supercompensate one's intra-muscular phosphocreatine and thus short-term energy stores.
What I Adel Moussahttp://www.blogger.com/profile/11282066708304898697noreply@blogger.comtag:blogger.com,1999:blog-4447249123519658347.post-67660915482744269142015-10-06T13:13:00.001+02:002021-06-01T03:51:45.120+02:00High Dose BCAAs for Cyclists | Colostrum Peptides for Bulking | Intermittent Fasting for Cutting | Probiotics for Muscle Protection -- ISSN'15 Research Review Issue #6
Are you trying to build a body like this? Maybe one of the supplements discussed in this article can help.
To make sure that I am not missing other relevant / interesting new research spending time with the ISSN'15 poster presentations, this is going to be the last installment of the ISSN'15 Research Review. With six different studies in one installment of the series it is obviously difficult Adel Moussahttp://www.blogger.com/profile/11282066708304898697noreply@blogger.comtag:blogger.com,1999:blog-4447249123519658347.post-46692622869451806632015-10-02T05:52:00.000+02:002017-04-26T16:20:17.535+02:00Ketogenic Diet Research: Total Body Weight and Fat Gain, but not Muscle Protein Synthesis After Exercise is Impaired in Rodents on Ketogenic Diet | ISSN Research Review '15 #4
I don't know what exactly was in the ketogenic rodent chow that was used in the study at hand, but I doubt it were transfat laden sausages ;-)
Welcome to the fourth issue of the SuppVersity ISSN '15 Research Review... as you will notice I am trying to make the introductions shorter and shorter with each installment of this series. So, let's not waste time and dig right into the latest Adel Moussahttp://www.blogger.com/profile/11282066708304898697noreply@blogger.comtag:blogger.com,1999:blog-4447249123519658347.post-3170612874574313672015-09-30T17:31:00.000+02:002015-10-06T13:13:04.162+02:003.8 vs. 2.3 g/kg Protein + Exercise to Improve Body Comp. | Digestive Enzymes to Pimp Vegan Proteins | High Protein vs. MUFA Meals for GLP1 | ISSN Research Review '15 #3
"If some is good, more is better!" Unfortunately, this simple maxime does rarely apply when it comes to the physiological response to certain foods and/or supplements. For protein, however, it appears as if the relation holds - at least as long as protein does not become the only energy source in your diet.
I guess by now I can simply skip the lengthy introduction telling you about how I Adel Moussahttp://www.blogger.com/profile/11282066708304898697noreply@blogger.com