SuppVersity - Nutrition and Exercise Science for Everyone

Unfortunately, the study involved doing only one exercise - leg extensions. As a SuppVersity  reader you will have heard about all sorts of intensity techniques in various of the hitherto published 1,800 articles, but convincing evidence that dropsets, pump sets or, as in the study at hand, pre-exhaustion techniques are effective means to improve the strength and size gains in response to standardized resistance training regimen is scarce. Andreo Fernando Aguiar and his colleagues from the North University of Paraná (UNOPAR) and the Londrina State University (UEL) in Brazil obviously knew this, when they came up with the simple, yet effective design for their latest 8-week study. Want to become stronger, bigger, faster and leaner? Periodize appropriately! 30% More on the Big Three: Squat, DL, BP! Block Periodization Done Right Linear vs. Undulating Periodizationt 12% Body Fat in 12 Weeks W/ Periodizatoin Detraining + Periodization - How to? Tapering 101...

Drop the weights, grab the shake! Timing matters for advanced trainees. I guess you'll all have followed my suggestion to read Brad Schoenfeld's, Alan Aragon's and James Krieger's excellent review of the effects or protein timing on skeletal muscle hypertrophy, last year. In said paper, the two conclude that their review would "refute the commonly held belief that the timing of protein intake in and around a training session is critical to muscular adaptations" (Schoenfeld. 2013) Certainly a reasonable conclusion based on the evidence they present. With the recent publication of a study by Hiroyasu Mori from the Department of Nutrition Management at the Hyogo University , future reviews will yet probably have to distinguish according to the training status of the athletes. You can learn more about protein intake at the SuppVersity Are You Protein Wheysting? 5x More Than the FDA Allows! Protein requ. of athletes High EAA protein for fat ...

Are you training for nothing, if you are "too old" (whatever that may be)? Find out in today's SuppVersity Article! "The older we get, the weaker we are." That's something most normal men accept as a given truth - according to the latest science, it does yet appear as if it was more of a self-fulfilling prophecy. Researchers from the Department of Biology of Physical Activity and Neuromuscular research Center at the University of Jyväskylä in Finland have recently conducted a study to verify the common sense assumption that older men are having a much harder time to to maintain / increase their muscle strength than young ones. To find out, whether this would also be true for those, who are willing to succumb to a high volume, medium load “hypertrophic” resistance training, the Häkkinen et al. recruited young (28 ± 5 yr, 179 ± 6 cm, 77 ± 12 kg, 21 ± 8 percent fat) and older (65 ± 4 yr, 177 ± 6 cm, 80 ± 10 kg, 23 ± 6 percent fat) men via an advertise...

NEMS devices are usually marketed as "ab trainers" - do you own one? Convenience above everything! Although I personally believe that this mantra is to blame for most of the modern health issues, scientists from the Department of Biomedical Engineering and Institute for Convergence Study of Bio-Medical Wellness at the Yonsei University in Korea have now been able to demonstrate that you can counter part of the negative side effects of our post-modern convenience culture quite conveniently. Plug an NMES device into your convenient outlet, attach it to your biceps, sit down conveniently in front of your television screen and have the device train your muscles. Learn more about effective training techniques at the SuppVersity Optimizing Rest for Size and Strength Gains "Go Heavy, or go home!?" Bro- or proscience? Farmer's Walk or Squat? Is Strong- men T. For You? Full ROM ➯ Full Gains - Form Counts! Battle the Rope to Get Ripped & Stro...