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.comBlogger63125tag: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-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-68808052062353400322017-11-02T02:23:00.000+01:002017-11-02T02:27:15.393+01:00Personal Trainer, Partner, or Simply Having an Audience - Three Ways of Boosting Training Intensity, Volume & Gainz
Ideally, your training partner is both competitive and supportive... and if there's no one around just asking the next best person to spot you will make a significant difference, too.
Are you training with a coach or partner? No? Well, after reading today's SuppVersity Special, you may want to get one; and that despite the fact that we know only relatively little about the effect of the 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-31610367533882141762017-05-12T02:31:00.000+02:002018-09-08T01:38:45.434+02:00Three Surprising Revelations About the Energetic Costs of Weight Training | Effects of Intensity, Rest, Speed & More
The patterns that emerge in Figure 1-3 already suggest that Crossfit gyms are the places where the average user will "leave the most calories" on the floor. Even regular circuit training programs burn ~10kcal/min (Gettman 1981). Graduate research from 2013 suggests that exhausting Crossfit workouts can burn as much as 20kcal/min (Babiash 2013).
From previous SuppVerity articles,Adel 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-74818637028502994672016-11-30T04:16:00.000+01:002016-11-30T04:20:02.658+01:00Free-Weights = 10.4kcal, Machines = 8.9 kcal, Incorporating Cardio in a Weight Training Circuit = 13 kcal/min Burned
This article is not supposed to encourage the use of exercise as a means to eat more junk. After all a psychotherapeutic / psychiatric ward is the only place this form of exercise addiction is going to get you.
Ok, let me briefly make one thing unmistakably clear: you should never train to burn calories (even worse, to eat pizza and pie, because you "deserve it"). Good reasons to train Adel Moussahttp://www.blogger.com/profile/11282066708304898697noreply@blogger.comtag:blogger.com,1999:blog-4447249123519658347.post-70863782241083768662016-11-09T04:06:00.000+01:002016-11-09T04:11:47.918+01:00In Pro O-Lifters, Pomegranate Juice Boosts Training Volume + Max. Weight, Reduces DOMS, RPE, as Well as Markers of Muscle Damage + CNS Stress and Speeds Up 48h Recovery
Regular POMj did the ergogenic trick.
Pomegranate is one out of a dozen of purported "superfoods" that actually has research backing up its efficacy. With the publication of a recent study by scientists from the University of Sfax and the Otto-von-Guericke-University Magdeburg in Germany (Ammar. 2016).
What makes the study at hand more interesting than most of the previously Adel Moussahttp://www.blogger.com/profile/11282066708304898697noreply@blogger.comtag:blogger.com,1999:blog-4447249123519658347.post-5624201076929712722016-10-01T03:39:00.000+02:002016-10-01T03:43:11.032+02:00Synergistic vs. Antagonistic Supersetting - Is One a Better Fat Burner? Rather NOT, Data From New Study Shows
Superset or not? The research question here is a different one...
I have to admit. I've recommended super setting during fat loss phases before, too. It simply appears too logical to assume that with the decreased rest times you'd burn more energy and - as you, as a SuppVersity reader know - it's your energy deficit that determines your weight loss.
Unfortunately, a recent study 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-42145226706133400112016-08-22T04:28:00.000+02:002016-08-22T04:59:38.150+02:00Inspiratory Muscle Training, HIIT or RT for Your Kids? Cold Water Immersion & Altitude Training - Who Benefits, When?
This is about as intense as it gets in PA sessions. What about HIIT and RT in schools?
With the ahead-of-print publication of articles for one of the future issues of the Journal of Strength and Conditioning, it is about time for another SuppVersity Exercise Research Update in the short news.
Today's installment revolves around five question: (a) Who benefits from acute cold-water Adel Moussahttp://www.blogger.com/profile/11282066708304898697noreply@blogger.comtag:blogger.com,1999:blog-4447249123519658347.post-67365263858337227312016-04-23T15:00:00.000+02:002016-04-23T15:20:10.394+02:00BFR, Detraining Mass & Strength | Multiple Sets Multiply 'Ur EE | 1- vs. 2-Arm Kettle Bell Swings Rock the Core & More
The # of hands you use to hold your KB while doing swings determines core muscle activity.
With the publication of the latest issue of the The Journal of Strength & Conditioning Research (May 2016 - Volume 30 - Issue 5 | read it), the time has come to do a training science update with data on the effects on blood flow restriction on strength and size gains during detraining, the energetic 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-91834044329046877532016-02-27T06:40:00.001+01:002016-02-27T10:29:04.048+01:00Mo, We, Fr - Sequence of Hypertrophy, Power & Strength Will Up Your Gains on the Big Three (Squat, Bench, Deadlift)
Squat, bench press, deadlift - All major three benefit from the right order in your daily undulating periodization program (DUP) - This is how it works...
As a SuppVersity reader you are familiar with the term "undulating periodization". In contrast to regular periodization schemes, undulating schemes will have you train in different rep ranges on a weekly or - as in the latest study by 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-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-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-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-37122534917916157282015-08-31T15:30:00.001+02:002015-08-31T16:09:43.349+02:00Training to Failure and Modifying Rest Times: Two Ways to Maximize Muscle Activity? Two Studies, Similar Implications
This is what science looks like... Well, at least in the Hiscock study, where the subjects, 10 young men with at leas 12 months of training experience did regular and hammer dumbbell curls on the preacher bench - (photo | Hiscock. 2015).
In today's SuppVersity feature article, I am going to address not one, but two potentially highly relevant articles from the Journal of Adel Moussahttp://www.blogger.com/profile/11282066708304898697noreply@blogger.comtag:blogger.com,1999:blog-4447249123519658347.post-2951160931646702222015-08-27T17:08:00.000+02:002015-08-27T17:13:45.080+02:00Nucleotides the 'Next Big Thing' in Ergogenic Supplements? Faster Force-Recovery & Cortisol + CK Modulation in New, Increased Endurance & Immune Effects in Previous Studies
Nucleotides are building blocks of our DNA and RNA and - as preliminary evi- dence suggests - ergogenic supplements for athletes on intense workout routines. In that, "intense" is the key word, 'cause normally our bodies can produce enough nucleotides on their own.
Nucleotides? Yeah, this are the small subunits, of nucleic acids like DNA and RNA. They are essential to nearly all biological Adel Moussahttp://www.blogger.com/profile/11282066708304898697noreply@blogger.comtag:blogger.com,1999:blog-4447249123519658347.post-34362040486631223002015-08-12T15:05:00.000+02:002015-08-12T16:06:59.327+02:00Is Adding Single Joint Movements on Top of Multi-Joint Exercises Necessary to Build Bigger & Stronger Arms?
If Arnold did them you should do them, too - right? Curls and triceps extensions for bigger arms. A recent study in subjects with at least two years of resistance training experience negates that: Neither size nor strength of the arms will benefit from isolation exercises. At least in trained athletes on an ABAB regimen w/ 4 workouts per week that's the case.
Some people say: "Squats, Adel Moussahttp://www.blogger.com/profile/11282066708304898697noreply@blogger.com