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Showing posts from November, 2015

Ashwagandha Boosts Size & Strength Increases, Augments Fat Loss & Recovery in 8-Week Resistance Training Study

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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... Well, actually there are only four studies on Withania somnifera, which is also known as Indian Ginseng or Winter Cherry, of which you could say that they are at least relevant to the topic - even though none of them was conducted in resistance trained / training individuals. Read more about exercise-related studies at the SuppVersity Tri- or Multi-Set Training for Body Recomp.? Aug '15 Ex.Res. Upd.: Nitrate, Glycogen, and ... Pre-Exhaustion Exhausts Your Growth Potential Full ROM ➯ Full Gains - Form Counts! Body Pump, Cardio & Exercise Expenditure Study Indicates Cu

Resting 3 vs. 1 Min. Between Sets Pays Off: Greater Size + Strength Gains - Probably Mediated by 15% Higher Volume

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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" are training load and volume. Of these, the former is pretty much uncontested. The latter, however, is still questioned by a camp of inconvincible skep- tics, who simply ignore the fact that there's ample evidence that "[h]igher-volume, multiple-set protocols have consistent- ly proven superior over single set protocols with respect to increased muscle hypertrophy" (Schoenfeld. 2010). It would be interesting to see if rest periods should also be periodized ! 30% More on the Big Three: Squat, DL, BP! Block Periodization Done Right Linear vs. Undulating Periodizationt

GYM-Science Update: Bands Aid W/ Deadlifts? 16x1 or 4x4 for HIIT? Kettlebell HIIT Workout Better Than HIIT-Cycling?

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Deadlifts w/ bands as they were done in the Galpin study (original photo from Galpin's 2015 study | see below). Time for a news-quickie with the latest science to use at the gym - either for your workouts or just to impress the bros with your knowledge. I mean, who else reads and understands all the latest papers in the #1 strength and conditional journal on earth? Well, you do... ok, you read my laymen summaries, but your bros don't have to know that, do they? Ok, that's enough of the pseudo-comedian warm-up, let's deadlift the first scientific paper... oh,yeah: Actually the paper is about deadlifting, deadlifting with resistance bands as it is shown in the photo on the right, where a subject performs the deadlift on a force plate. Read more about exercise-related studies at the SuppVersity Tri- or Multi-Set Training for Body Recomp.? Aug '15 Ex.Res. Upd.: Nitrate, Glycogen, and ... Pre-Exhaustion Exhausts Your Growth Potential Full ROM ➯ Full

Training "On Cycle", Done Right - Women See Much Better Results When Periodization is in Line W/ Menstrual Cycle

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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, while I do only know the (very different) things I've heard from (ex-)girlfriends about how they feel during the different phases, I do know that the hormonal differences in the luteal phase, with high levels of progesterone and estrogen, and the follicular phase with low progesterone and eventually increasing estrogen levels are pronounced enough to cause much more than just mood disturbances. For many trainers, however, the estrous cycle is still a closed book. "Can you train, or not!?" Especially male trainers are not just insensitive when

Fat-Blocker Effect of Tea Catechins Confirmed (?) in Man - Sign. Abdominal Fat Loss (5-8%) in 12 Weeks W/Out Diet

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Tea catechins (which can also be found in black and jasmin tea | see Figure 3 ) can help you keep particularly unhealthy abdominal fat (Despr├ęs. 2012) at bay. It is one thing to have in-vitro and rodent data that green tea can inhibit the digestion of dietary fat (reported previously in the SuppVersity Facebook News ); it is another thing, however, to have a human study like the one Makoto Kobayashi and colleagues are about to publish in the peer-reviewed scientific journal Food & Function  that shows that the "[i]ngestion of a green tea beverage enriched with catechins with a galloyl moiety (THEA-FLAN 90S) during a high-fat meal reduces body fat in moderately obese adults" (Kobayashi. 2015). Ok, the abdominal fat loss does not, as the previous quote from the conclusion appears to suggest, occur instantly right after you've consumed your first tea w/ a single meal. You can learn more about green tea at the SuppVersity GT Boosts Res- ting & Ex. Indu-
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