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Leucine & HMB - Similar, Yet Different. BCAA, B6 & NAFLD - It's About Ratios. Eccentrics, Mitochondria & GLUT-4 - No Pain, No Fat Gain. Fiber & Diabesity - Useful, But Not Magic.

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"Potatoes" have the "pot-" from "potassium" not just in their name, they also got plenty of it in them. A medium sized potato (147g) contains 926mg of highly bioavailable potassium and covers ~26% of your daily requirements... and no, normal potatoes are not pro-diabetic unless you over-process them ( learn more in the Potato Manifesto) 5.93 mm and 3.7 millimeters those are the SuppVersity Figures of the Week and the average heights by which the systolic and diastolic blood pressure of dropped in 21 controlled trials in the course of which the subjects simply increased their daily potassium intake (Aburto. 2013). Results like these, which were published in the latest issue of the British Medical Journal rarely make it to the mainstream news and if they do than just as a marginal note to the paradigmatically blinded message that we all had to dramatically reduce our salt intakes if we did not want to end up in the emergency room. Now, aside from th...
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Exercise Research Quickie: HIIT vs. Steady State, More on the Hormonal Response. Light Training, High TUTs & Peak Contractions - Not Just for The Elderly. Train Your Left, Grow Your Right Leg - Contralateral Training Effects

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The role of the innervations between our muscles as well as to our brain is often overlooked, when we are talking about size gains. The image shows stained nerve fascicles from the Song study, which brings this wiring back onto the radar. I know that we have had the short news on Saturday only and that there are of course tons of short news on Facebook everyday, but the studies I am going to present you in this exercise research quickie were so in-between (meaning not really worth a full post, but still way too good to be wasted on facebook) that I decided to devote a post of its own to the research on the hormonal effects of interval vs. steady state training by Hackney et al. (Hackney. 2012b), the impressive and certainly not totally irrelevant effects of slow movement, low-intensity resistance training in the elderly Watanabe et al. describe in their latest paper and the surprising muscle building (Watanabe. 2013) and growth priming carry over effects Song et al. observed in ...
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Fast & Slow, Heavy & Light, Eccentric & Concentric: Do All These Fancy Training Variables Really Matter? Probably For Power. Not So Much for Size, Though.

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Image 1: According to Sakamoto, 2011, EMG activation during the bench press increases with rep-speed & weight (pic from mylot.com ) "Go heavy or go home!" You probably have heard this advice time and again and, after all, two recent studies appear to suggest that, when all is se t and done, ah... I mean all sets are done, the thing your muscles seem to care most about is workload . While the study by More et al. ( Moore. 2011 ) does not tell us anything about the effectiveness of training with different rep speeds, it goes to show that concentric and eccentric training are similarly effective, when it comes to building sleeve bursting biceps . Sakamoto et al. ( Sakamato. 2011 ), on the other hand, found that EMG activity of the pectoralis major increases with rep speed and (readers of the SuppVersity EMG Series know that already) weight . Now, before we jump to any preliminary conclusions, let's tackle the studies in some more detail... The nine healthy...
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Fast Paced High-Resistant Explosive Circuit Training Burns More Fat and Builds More Muscle Than Classical Weight Training. Trainees Dropped 1.5% Body Fat and Gained 3 Pounds of Lean Mass in 8 Weeks.

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Figure 1: Outline of the HRC protocol used by in the study. The beneficial effects of fast-paced (indicating short / no rest periods between exercises) circuit training on fat loss have long been established. With the original intention being the addition of an aerobic component to traditional strength training routines, the loads (weights) that are usually used in these types of exercise regimens are often to low to elicit significant strength or muscle gains . This, however, was different in the study protocol Pedro E. Alcaraz and his collegues from Spain and Australia used in their most recent study ( Alcarez. 2011 ). Alcarez et al. recruited 33 healthy men , who "had been regularly performing resistance training (RT) in a gymnasium (e.g., ca. 6–12 repetitions per set, 3 sets per exercise, 2–4 d/week" (in other words recreational weight lifters ) and assigned them to one of two training regimens: High resistance circuit t...
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