Showing posts from March, 2015

Exercise Research Update March 2015: Citrate as pH Buffer not Effective, Circuit Beats HIIT Training for CV Health and Strength & More, Mental Fatigue & Anaerobic Performance

Welcome to today's SV Exercise Research Update ;-) Time for a brief overview of the latest papers from the European Journal of Applied Physiology . Well, at least the ones that are of potential interest to gymrats, personal trainers and people working in the health and fitness industry. I have to admit. The studies are no longer "ahead of print" and thus actually from 2014, but that does not mean that they cannot be interesting news to you and would no longer be worth discussing, right? Read more short news at the SuppVersity Exercise Research Uptake Nov '14 1/2 Exercise Research Uptake Nov '14 2/2 Weight Loss Supplements Exposed Exercise Supplementation Quickie Exercise Research Uptake Jan 12, 2015 Read the Latest Ex. Science Update Impact of acute sodium citrate ingestion on endurance running performance in a warm environment (Vaher. 2014) Figure 1: Compared to bicarbonate, the pH buffering effects of sodium citrate are mediocre

It Doesn't Have to be an Exhaustive Workout - Increasing Physical Activity Just as Effective as Strength, Endurance or Combined Exercise to Lose Fat and Build Muscle

Taking the stairs instead of the elevator, using the bike instead of the car and other means to increase your regular daily physical activity are just as effective as three workouts per week for you or overweight clients who cut their energy intake to lose body weight. What's the reasons your clients' and friends' exercise efforts fail? They are too ambitious. The all-or-nothing approach combined with the expectation that the belly they've build over decades will fade away in weeks is a combination that programs them to fail. Against that background, the results of a recent study from the Technical University of Madrid  are extremely important. After all, the scientists were able to show that a mere increase in daily physical activity is as effective in boosting obese subjects weight loss efforts as "serious" exercise. The aim of the study was simple: To compare the effects of different physical activity programs, in combination with a hypocaloric diet,

SARM-ing Up Your Gains - Steroid-Like Lean Mass Gains W/Out(?) Shut-Down and Other "Roid-Like" Side Effects

SARMs may build muscle, but they don't have significant effect on body fat and thus the visibility of the muscles. Scientists from the  Institute of Cardiovascular Research and Sports Medicine at the internationally well-known German "anti-doping university", i.e. the German Sport University Cologne, have recently published an interesting paper in which they compared (to my knowledge for the first time) how metandienone aka dianabol , estradienedione and the selective androgen  receptor modulator (SARM) S-1  affect the body composition, hormone levels and selected health parameters of ... yeah, of course, of rodents . Before you are now telling me once more that "rodents are no little men", let me remind you of the fact that other SARMs, like LGD-4033 have recently been tested in humans at the Boston Medical Center (Basaria. 2013). Learn more about powerful muscle builders at the SuppVersity Tri- or Multi-Set Training for Body Recomp.? Alternatin

(Super-)slow vs. Traditional Weight Lifting Affects Satellite (=Muscle Progenitor) Cells, Fiber & Domain Sizes Differently

In know one could argue that you may see different results for other body parts than legs which were the only muscle group trained in the study at hand. While the overall majority of currently available studies appears to suggest that traditional resistance training regimen with cadences of 1-2s on the concentric and eccentric parts of the exercises are superior to their (super-)slow counterparts, the debate is far from being settled. Accordingly, the results of a recent study from the Ohio University are highly interesting. The findings Jennifer R. Herman-Montemayor, Robert S. Hikida and Robert S. Staron present in their latest paper could after all explain why "classic" resistance training resistance outperformed their (super-)slow cousins in the majority of studies. Learn more about powerful muscle builders at the SuppVersity Tri- or Multi-Set Training for Body Recomp.? Alternating Squat & Blood Pressure - Productive? Pre-Exhaustion Exhausts Your Grow

Moderate Alcohol Consumption Will NOT Impair Your Gains, Despite Non-Sign. Reductions in Protein Synthesis!?

Athletes and alcohol don't mix, right? If we go by the results of a recent rodent study, this long-standing recommendation appears to be unwarranted for athletes whose main concern are increases in muscle size. You will remember that I have written about studies investigating the effects of alcohol consumption on skeletal muscle gains in response to resistance training before. While previous studies tried to pinpoint the effects by measuring the effects of alcohol consumption on post-exercise muscle protein synthesis and did thus produce questionable results, boozers, ... ah I mean, researchers from the Penn State College of Medicine have now performed the true litmus test - albeit in mice. In contrast to the previously discussed studies , Jennifer L. Steiner, Bradley S. Gordon & Charles H. Lang from the Department of Cellular and Molecular Physiology at the  Penn State College of Medicine in Pennsylvania investigated the semi-chronic effects of "moderate" alcoh

Failure, a Necessary Prerequisite for Max. Muscle Growth & Strength Gains? Another Study Says "No Need to Fail, Bro!"

To Fail or not to fail, the answer is... according to the latest 12-week study "not to fail", well at least the there was no significant difference between the size and strength gains of the subjects in a recent Australian study. On the other hand, who knows if the same is true for other muscle groups than the biceps and/or better-trained subjects? If you've been following the majority of the past ~2,000 SuppVersity  articles the headline of today's SuppVersity article which gives away the main result of a recent study from the  University of Wollongong  in New Southwales, Australia (Sampson. 2015) should not surprise you. After all, the study at hand is by far not the first one to challenge the broscientific "wisdom" that you'd have "to fail to succeed". On the other hand, researchers like Burd et al. (2010) or Mitchell et al. (2012), for example, found that resistance exercise performed to failure elevates muscle protein synthesis indep
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