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Cold Water Immersion Blunts PWO Cell Swelling | 12mg Capsaicin Boost 1.5k TT Running Performance, Reduce RPE | BIA Underestimates Athlete's Body Fat-% by up to 10%

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If you want to show off your "guns" cold water immersion (CWI) may be counterproductive in the short- and long-run. In the hours and days after the workout, you'll miss the swelling, over weeks you'll blunt 'ur gainz. No, today's article is not about the effects of cold water on a man's "most personal parts". Rather than that, it's - at least in parts - about the latest study from the University of Trás-os-Montes & Alto Douro in Portugal which shows that the immediate post-workout application of cold water immersion will significantly reduce the swelling of your biceps you'd normally see last for days after a workout. This paper, alongside the latest research on the ergogenic effects of capsaicin supplements on short-medium distance running and the surprisingly position-depending inaccuracy of multi-frequency bioimpedance measurements of the body composition of collegiate football players, are the studies discussed in today'...
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Training to Failure Doubles 10Wk Biceps Gains Compared to Volume-Equ. Training - Difference to Control Even Larger

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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 notice that this is yet another example of excellent resistance training research from Brazil I can write about) still made it to the SuppVersity  News is that it is (a) one of the rare studies with young, healthy female subjects and (b) has both, a non-failure non-volume-equated and a volume-equated non-failure control group. Don't fool yourselves, there is no single best workout for the rest of 'us life --  periodize ! 30% More on the Big Three: Squat, DL, BP! Confusion? Mixin' Things Up Yields Extra-Gains Linear vs. Undulating Periodization Velocity T...
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Visualization Boosts Strength Gains - 'Mental Effort' Boosts Biceps Strength Gains on Low Intensity Workout by 20%!

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The study setup looked sign. different. You will have heard or read about resistance training experts and bodybuilders alike bragging about "focus" and "visualization" being keys to maximal strength and muscle gains. Now, a recent study from the Capital University of Physical Education and Sports  in China, the Lerner Research Institute , the Kessler Foundation  and the  New Jersey Medical School  in the US provides what I would deem the first decently convincing evidence that "mental effort" is a previously overlooked counterpart to "physical effort" when it comes to strength training. As the authors point out, "[h]istorically, most strength training programs have emphasized that, for maximum strength gain, training should be conducted at load intensities that are at or near the maximum level and last long enough for all motor units/muscle fibers in a muscle or muscle group to be fully activated" (Jiang 2017). As a SuppVersity  r...
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If 'Size' is Your Goal, 30s Rest & 20 Reps Beat 3 Min Rest & 8 Reps to Failure -- Extra 100% Biceps Gains in 8 Week Study

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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 it ). Now, back in the day I already pointed out that "the study at hand only proves what we already knew - training volume is more important than metabolic stress when it comes to hypertrophy gains" ( SV. 2016 ) and still many people (mis-)interpreted the results in their black-and-white world as "final evidence" that you'd have to turn your workout into a coffee (or intra-workout) party to make the gains you feel you deserve. That's a mistake you should not repeat by taking the publication of a recent study from the  Nippon Sport Science...
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Go Slow to Grow: Almost 3x Bigger Biceps W/ Slow Reps

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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 seeing people in the average youtube training motivation video repping out 15 reps in 15 seconds. If you want to build muscle you have to make sure to optimize your protein intake   Protein Timing DOES Matter! 5x More Than the FDA Allows! Protein requ. of athletes High EAA protein for fat loss Fast vs. slow protein Whey vs. Pea Protein Bullshit? Idiots? Well, previous studies into the link between the speed of repetitions in isokinetic exercise and people's gains actually found that fast speed provides greater strength gains and muscle hypertrophy than the slow s...
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