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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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Research Update: Do NSAIDs Augment or Impair Exercise Induced Hypertrophy & Strength Gains in Young and Old?

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Are you young and healthy? Then, high-dose NSAIDs may ruin your quad-gainz. If you browse the SuppVersity   Archive , you will find that NSAIDs, i.e. Non-Steroid(=not based on cortisone)-Anti-inflammatory-Drugs like aspirin, celecoxib, diclofenac, ibuprofen, or indomethacin, are not as bad as the bros in the locker-room may have told you. In fact, a relatively recent study by Mackey et al. (2016) observed  beneficial effects on muscle repair in young men . And an even more positive image of NSAIDs emerges if you read Trappe et al.'s 2016 study in which they observed significant increases in muscle gains in older trainees. Read about exercise- and nutrition-related studies in the SuppVersity Short News Alcohol, Microbes & International Chest Day Will Cooking Ruin the N3s in Your Fish? Learn What's Really Driving Your Gains HbA1c, Bone Health, BFR & More | Jan'17 TeaCrine®, ALA, Tribulus, Cordy-ceps, Sesamin... The Latest Fiber & ...
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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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Blood Flow Restriction May Reduce Muscle Damage From Eccentric Biceps Curls - Effects on Gains Yet Unknown

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Pretty much the study set-up, albeit with a Scott bench to support the arm and much  more weight. Surprising, isn't it? Wouldn't you expect that using a cuff set to restrict the blood flow in a way that increases the pressure in the arm to ca. 120mmHg and keeps all the metabolic byproducts from being carted away would, when it's used on top of an already muscle-damaging eccentric biceps workout, increase, not decrease the muscle damage? Well, I did. After reading the complete study and taking a look at previous research, however, I have admit that the scientists' conclusion that "BFR attenuated HI-ECC-induced muscle damage and there was no increase in cardiovascular responses" is warranted - even if I'd say that the last word on the real-world effect on gains has not been spoken, yet. You can learn more about BFR and Hypoxia Training at the SuppVersity BFR, Cortisol & GH Responses BFR - Where were we in 2013? Cardio with BFR = Win?...
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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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