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Rest-Pause Yields 36% Greater Gains in Thigh Size in 6-Week Study With Trained Subjects - Awesome!? Well...

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Yet another study, where reading only the abstract - let alone the conclusion - may be utterly misleading. Always ask for effect sizes and absolute changes. Not even hot off the press, but still weeks before its official publication is the latest paper by Jonato Prestes and colleagues from the  Catholic University of Brasilia , the  Rocky Mountain College in the USA and the  Faculty Estacio of Vitoria  in Brazil (Prestes 2017). The corresponding study was designed to eventually fill the research gap that exists with respect to the longitudinal effects of the rest-pause method on muscle strength and hypertrophy; or, as the authors write, "the purpose of the present study was to compare the longitudinal effects of six weeks of rest-pause versus a traditional multiple-set RT on muscle strength, hypertrophy, localized muscular endurance, and body composition in trained subjects" (Prestes 2017). Are you trying to optimize your training for gains ? Find in...
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Building Extra-Strength With Cluster Training (6x1 With 25s Rest) - Works, but Classic Strength Training is also Effective

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Cluster training is something most of you will be familiar with. To do it back squats, instead of curls or bench presses, however, is something you don't see very often in the gym, these days - rightly so? If you want to build muscle strength or size, muscle contractions are obligatory. If that should necessarily be done at high intensities and until failure is still a much debated topic - just as debated as the link between strength and size gains. Cluster training (CL) is a way of training that's supposedly helpful in building strength and hypertrophy. How effective it actually is, however, has rarely been studies in detail... until scientists from the Carnegie School of Sport at the  Leeds Beckett University  compared the acute (metabolic and mechanical) and chronic responses to classic strength (STR), hypertrophy (HYP), and two novel cluster training CL regimens involving the back-squat exercise. If strength is your goal, creatine is your supplement Creatine D...
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Intra-Set Rest Periods Boost Power (+38%) & Strength Gains (+65%) Without Hampering Muscle Hypertrophy

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Up your strength /check! Up your power /check! Up your muscle gains in the long term /likely! Intra-Set Rest Periods? No, that's not identical to "clustering" or "cluster training", although it may appear as if it was. Ok, let's briefly summarize what IRS / clustering is: Basically the idea is to perform the exact same amount of reps and thus work with a heavier weight than usual to induce greater gains (usually strength gains). Now how can you do that? Well, one possibility would be to simply add another set, so that you would now be doing 4 set of 10 reps instead of the usual 3 sets of 10 reps. Unfortunately, this is yet nothing but another instance of the notorious more helps more approach of which you should by now have realized that it is pointless and ineffective. Now things are getting a little complicated, because contrary to a classic clustering regimen, where you would add weight to the bar, do say 8 reps, take 10 breaths and rep out the othe...
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Bigger, Stronger, Faster: CoQ10 for Brain & Muscle in Young & Old. The Optimal HIIT Regimen for Fun & Fat Loss - 8s at 100% 60s Idling! Protein Power From Oats? Plus: Rest Times, Clusters, Form & Hypertrophy Training

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I decided against calling this the "Get Big, Green and Look Like the Hulk Quickie" (img. Paramount Pictures) In view of the fact that most of you apparently enjoyed the "Get Lean and Stay Lean Quickies" I posted in the last weeks, I thought you may also be inclined to read a "Get Big, Green and Look Like the Hulk Quickie", but then decided that the name was too long for the headline and "big, green" and maybe even "hulk" in conjunction with "quickie" may have had the SuppVersity turn up on google and other search engines in too close vicinity to websites I do not exactly want this blog to be associated with (just kiddin' ;-) Be that as it may, enjoy the ride and let me know whether you do prefer this thematically structured approach over the classic news-potpouris ala On Short Notice . I mean you can obviously argue in favor of both and since this is a place I want you to look forward to visit everyday, I would be...
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