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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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Gain DXA-Confirmed 3% Lean Mass Within ~12h, Glycogen Loading Does the Trick | Plus: Training on 'The Pill' & More...

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The first December 2016 research update with studies that are relevant for both, women and men. I mean, who wouldn't want to get sign. more muscular in hours? I guess those who know that this is just an often overlooked measuring error. Have you ever wondered about the accuracy of your DXA data? It's supposed to be "the gold standard", but you've learned only recently in the SuppVersity  Facebook News  that this is only the case if you measure at the same time of the day, identical hydration and - as a more recent study shows - even identical glycogen stores. What? Yes, that's right! You can make DXA-confirmed 3% gains in lean mass within hours. Simply by glycogen loading. You're not interested in body fat data? Well, this is your lucky day. Today's installment of the short news will also discuss the latest study on the interaction between oral contraceptive and the adaptive response to exercise (Schaumberg. 2016). Looking for more cutting edge...
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Three Days on Pasta, Muffin & Bread Diet (84% CHO) = 1kg Add. Lean Mass and a Sign. Trend for Decreased Fat Mass

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Bodybuilders use carb-ups to look more muscular with a good reason. Dual-energy X-ray Absorptiometry aka DEXA or DXA is the gold-standard for measuring one's body composition in both scientific studies and real-world scenarios like monitoring the training response in professional athletes. Compared to other techniques such as body impedance analyses and the skin-fold method, which are highly susceptible to changes in the water balance and the expertise of the person taking the measurements, respectively, DXA data is considered a more reliable method to assess lean body mass (LBM) and body fat percentage in clinical research and athletic practice. Taurine & other agents that affect cellular hydration may fool DXA scans, as well Taurine Pumps Up Strength & Recovery? Taurine Improves Insulin + Glucose Metabolism Taurine ➲ 180% Testosterone Increase Taurine + BCAA Work Hand in Hand 43% Reduced Performance W/ BCAAs BCAA Neurotransmitter Depletion D...
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Upper & Lower Body HIIT for Fitness, Performance, Fat Loss & Lean Gains? Adding Arm-Cranking to Your High Intensity Interval Routine May be Less Beneficial Than You Think

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No, this is not the arm-cranking ergometer that was used in the study at hand, but for those of you who like to do their HIIT exercise on the road this would be an alternative. What happens if you have 14 healthy, normal-weight, but not exactly "uberfit" men 20-50 year-old men work out twice a week for only 16- to 24-minutes for 16 weeks (total 32 sessions)? Not much, right? Well, if you make them do regular steady state cardio training on a cycling ergometer that would certainly be right. If you have them work out on a leg-cycling (LC) and an arm-cranking (AC) ergometer, though, things obviously look different... that's at least what a recent study from the Gaduate School of Arts and Sciences at the University of Tokyo , the Sports Medicine Research Center , the Institute for Integrated Sports Medicine , the Department of Internal Medicine and the Department of Radiology at the Keio University would suggest (Osawa. 2014). You can learn more about HIIT at the...
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When Whey & Casein Unite in the Spirit of True Physique Improvements, BCAAs & Glutamine Better Shut the F*** Up

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Ever wondered, why you hit a plateau, "although" you've started to use this whey protein w/ extra aminos? I have to admit this is not a new paper and though I have not written about it explicitly, some of you will probably have seen me cite it in previous posts. With some recent rambling about how great BCAAs were and that whey alone could never achieve what its overpriced, but revenue generating parts could do, I just felt inclined to dig into the archives of the Journal of Strength and Conditioning Research to bring back up one of those excellent randomized controlled, double-blinded long-term resistance training + supplementation studies, you won't find in the supplement write-ups very often, 'cause they would make most of the "great innovations" look pathetic. You can learn more about protein intake at the SuppVersity Are You Protein Wheysting? Cod protein for recovery Protein requ. of athletes High EAA protein for fat loss Fa...
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