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Cupping for Pain, Health & Performance | Must Be Good, if Phelps Does it, Right? Let's See What the 100+ Studies Say

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The "cups" come in various forms and sizes... and no, there's no meta-analysis yet that can tell you what the optimal size and form for the treatment of a given disease / problem would be ;-) "If Phelps does it, it must be good!" I am pretty sure that SuppVersity  readers don't think like that this is why I'd like to invite you to join my brief research review on cupping, i.e. the use of cups that are sucked to specific acupuncture points on your back via a simply physics trick: After being heated with fire, the air in the cup expands rapidly only to decrease by the same extent after the pre-heated cup is placed on your back. The rapid reduction of the volume of air in the cup will will create a vacuum that will not just glue the cup to your skin, but literally suck some of your skin into the cup and the capillaries in the skin to rupture - no wonder Phelp's body was plastered with red "cup marks" during the Olympic games ;-) With Phe...
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True or False? Your Back Pain Will Vanish Forever if You Train Your "Core"! Plus: What Actually is the F*** "Core"?

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Do people really suffer from back pain because they are not doing exercises like this everyday, or are we rather dealing with a more fundamental problem? One that is related to the general reluctance to move further than from the couch to the fridge and back? What do you think? You will probably be aware that the #1 trigger of back pain in today's society is our sedentary lifestyle. Today, more than 50% of the US adults are affected by chronic back pain (Rozenberg. 2008). Against that background it appears logical to assume that it would help if you strengthen you deep trunk muscles, but is that actually true? And how does one do that (best)? Currently, no standardized system has been established analyzing and comparing the results of core strength training and typical resistance training. Therefore, Wen-Dien Chang, Hung-Yu Lin, and Ping-Tung Lai conducted a systematic review of the results of previous studies to explore the effectiveness of various core strength training s...
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Adelfo Cerame - Staple Moves for Stable Gains: My Favorite Exercises and Your(?) Favorite Mistakes

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While this installment of Adelfo's SuppVersity guest posts actually deals with the "optimal" exercises and form - I personally would say that physique-wise Adelfo is likewise on a good way towards achieving a form or rather overall physique even the most critical judges will have a hard time to ignore on the upcoming 2013 Wheelchair Nationals in March (learn more at wheelchair-bodydbuilding.com )! Ok folks, the good news is, there is the promised update from your's truly Adelfo Cerame - what's even better: Adelfo is giving away some of his secrets discussing his favorite exercises for chest, back and arms, as well as the most common mistakes which forestall training progress. The bad news is, there is no Science Round Up today and what's even worse is the sad reason for the unplanned break. Carl's mother passed away earlier this week and it goes without saying that the next round of "science news sniffing" will have to wait till next w...
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Adelfo Cerame Road to Wheelchair Championships: From Dr. Andro's "Do 100" to MOTP, My Overkill Training Program

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Image 1: In his effort to look even better on stage, Adelfo goes to extremes; yet, what may be beneficial, even necessary, when you are at his level of conditioning and muscularity. Mark my words: Don't try Adelfo's program at home , ah... I mean at your gym ;-) I must admit that when I read Adelfo's weekly write-up, I was ... well, "shocked" may not be the right word. Maybe "perplexed" would be a better word!? After all, here he was, my friend Adelfo Cerame, citing me as a source for workout that is in fact so insane that it could eventually actually work out (all puns intended). I am yet still not 100% sure if Adelfo simply misunderstood my "Do 100" principle from the last installment of the " Step to step guide to your own workout routine " series, which actually implied doing 100 reps of a single, i.e. one, uno, or in German "eine", exercise in as many sets as it takes and then head home , or, if he (and I guess thi...
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Adelfo Cerame - Back on the Grind! Introducing the World's First Hypertrophy-EDT-5x5 Alternate Cross-Over Regimen!

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Image 1: A classic physique, but a novel routine. I guess, I don't have to tell you that our mutual friend Adelfo is fired up to get back to the gym. I guess if it had not been for the intermediate famine phase after the post-contest binge, he would hardly have endured the one week without drudgery, but alas, the time of laziness is over now and Adelfo is about to return to the gym. Yet not without a detailed plan of attack, not as "voluminous" (in the literal sense) as he had intended before our conversation, last weekend, but still a ton of grindingly hard work - exactly the kind of thing Adelfo loves and what helped him build, what may not be the most muscular, but certainly the most aesthetic physique I have ever seen on a wheelchair bodybuilder (let alone other athlete). But I guess, I will just let him tell you how he is planning to take this superlative to yet another level. Back on the grind! But not without a few tweaks "After taking a week off, yo...
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Adelfo Cerame - Road to Wheelchair Nationals '12: Don't Simply Ignore the Signals of Your Body! Starving Yourself is not a Sign of Mental Toughness, but Plain Stupidity

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Image 1: Huge sleeping, huge eating, huge training, huge progress and a HUGE back ;-) I know this is not really the place to discuss recent studies, but in this case a study I read about three days ago fits in way too nicely into what Adelfo is going to tell you in about 30 seconds (or how long it may take you to read the next few lines) not to briefly mention it... in the latest issue of PLoS ONE a group of researchers from the University of Michigan Medical School report the results of a few rodent experiments they did ( Su. 2012 ), results, which clearly show that the over-expression of AMPK in response to acute glucose expression directly inhibits leptin signalling - or put simply, if you don't fuel your workouts appropriately / refuel afterwards, you can carry as much body fat as you want, your body will ignore its existence and thusly refuse to burn it... but enough of that for today, let's get to the more practical side of things - Adelfo, take it away! Four week...
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