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Barbell Squats & Deadlifts for 0.5kg of Female Leg Mass in 4 Weeks, HIIT as HDL Booster, Accuracy of Calorie Counters on Ellipticals, Swedish Massage vs. DOMS & More

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Does the kcal-counter on your elliptical lie to you? Does HIIT boost HDL? Find the answers to these and other questions in this installment of the short news . It's March 2, 2015 and about time to review a bunch of recent exercise research papers. Papers dealing with rapid leg muscle gains in female trainees, the HDL-boosting effects of high intensity training, the "accuracy" of the calorie counters on your elliptical, the ability of massage therapy to ameliorate deep onset muscle soreness and more. All of the studies were conducted as part of masters thesis and/or PhD thesis and none of them has yet been published as full-text. Practically speaking, this means that I can't give you all  the intricate details, because I have to rely on the summary of the results in the corresponding abstracts. Read more short news at the SuppVersity Exercise Research Uptake Nov '14 1/2 Exercise Research Uptake Nov '14 2/2 Weight Loss Supplements Exposed ...
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Do We Systematically Underestimate the Energetic Costs of Push-Ups, Pull Ups, Squats & Co? Study Says Anaerobic Exercises Burn 2x More Energy Than Previously Thought

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If we go by the data from the Verzina study, push-ups and pull-ups burn 50% and 62% more energy than we previously thought they would. Against that back- ground it's no wonder that participants in the Smith study ( more ), I wrote about pre- viously got from 16% to 8% body fat. "Do We Systematically Underestimate the Energy Expenditure During Anaerobic Activities?", that's not just the question the headline of today's SuppVersity article eventually implies, it is also an essential question with a potentially consequential answer I came up with, when I read a recent paper by scientists from the Department of Exercise and Wellness at the Arizona State University (Vezina. 2014). The said paper presents an examination of the differences between two methods of estimating energy expenditure in resistance training activities and concludes that (a) "the methods we use to calculate the EE of anaerobic activities significantly affects EE estimates" and (b)...
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The Fallacy of Working Out To "Burn Calories" + Exercise Shuts Down the Carb Cravings: Bench Press, Leg Press HIIT & LISS Are Not Meant to Incinerate the Junk You Eat

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If you work out to be able to allow yourself to eat, you know you have a serious problem. So, what was that about the bench pressing consuming as much energy as leg presses and the "exercise just makes you hungry myth" on the last installment of the Science Round-Up ? If that's what you have been asking yourself this morning, when you showered I am impressed - or should I be worried? If you have not done so already, this would be the right time to download + listen to the Science Round-Up - I promise there is much to learn and not all of it is going to be repeated here. Whatever... in the end it does not matter how urgent you were waiting to take a look at the data that supports my argument that (a) exercise does not just make you hungry, and that (b) the notion to work out primarily to burn energy is hilarious. Chest vs. legs what's energetically more costly? While I could imagine that the comparison would have yielded a different result if the 10 healt...
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A Bomb Calorimeter You Are Not! And That's Why Even the "Adjusted" Energy Values on Food Labels Are 5% Off

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How productive are you? A couple of you will probably remember the SuppVersity news from ~1 year ago in which I discussed the revelation that nuts (pistachios and almonds) effectively deliver much less energy (-25%) than the "label" or databases on the Internet will tell you. In other words, while these healthy snacks are still extremely calorie dense, our bodies are not exactly as well equipped as a bomb calorimeter to use that energy.... "bomb calorimeter"? That reminds me of a study I read about a week ago and remembered, today, when I was thinking about writing an article on a topic that is not the 10214124x study on how aerobic exercise is good for elderly obese diabetics, or how extract XYZ from whatever TCM medicine ameliorates the weight gain in obese rodents. The study, I was thinking of was conducted at the Department of Nutrition and Dietetics , VU University Medical Centre in Amsterdam (Wierdsma. 2013) and with it investigating the practically h...
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Adelfo Cerame Road to Wheelchair Championships: Six Diet Tips to (Six-)Pack on Lean Mass Between Two Shows

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Image 1: The drafter, he is, Adelfo is probably enjoying the increased workload inside and outside of the gym. Time is, and I am probably not writing this for the first time, flying by, these days. It is yet another Thursday and once more, I am about as intrigued about Adelfo's progress in the past seven days, as you (probably?) are. We have been talking quite a lot, actually, but not so much about his own regimen, as about other stuff, such as the first boydbuilding seminar, Adelfo attended as an official Myotropics Physique athlete . Kind of amazing how things are taking off for him and I am truly happy that all the hard work he has and still is putting not only in his physique, but also in his education is starting to pay off. That being said, you are lucky that he has found some time to compile his weekly blogposts in-between his homework assignments at school, his training and the marketing events for Myotropics , who are just about to release their first product, Physiqu...
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Biggest Winners Lose Their Weight "Slowly" - Losing 6kg of Body Weight in 15 instead of 5 Weeks is 4x More Effective and Ensures that it is Fat You Are Losing, Not Muscle!

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Image 1: "How did I let this happen again?", asks Oprah in her own magazine (as a German I am shocked there even is such a thing as an "Oprah Magazine" ;-) - the answer is simple, Oprah! Your "diet" programmed the YoYo effect! It happened not after, but right while you were starving... ah, pardon "dieting"! From time to time, I am using the Blogspot stats to check where you , my dear readers, are coming from. Aside from the usual suspects, there are sometimes certain posts, which attract a hell lot of visitors from single threads on any of the major or minor bulletin boards. To cut a long story short, about 2 weeks ago, I hit on a forum where one of you (thank you by the way) cited the SuppVersity as a good source of information for all things related to nutrition and exercise... now, the reason I mention this, is not that without comments like this and people spreading the word, the work I put into this blog on a daily basis would hardly be...
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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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