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20% Calorie Deficit + BB Split + Whey = Strength ↑, Fat ↓ + Muscle ↕ | Preconditioning and Cryotherapy for Strength

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Whey protein can help you shed body fat while upping your PB on squats.  If you're looking for the latest papers on building muscle, running faster, lifting more and getting jacked look no further, today's installment of the Strength and Conditioning Update  (Feb'17) discusses all interesting papers from the latest / upcoming issues of the venerable Journal of Strength and Conditioning Research.  Papers that investigate the size and time-course of low-intensity 'pre-conditioning' that could make the difference between victory and defeat at the Olympic Games and elsewhere, the lean mass preserving, fat loss promoting and strength increasing effects of whey protein supplementation during diet phases and, last but not least the immediate strength boost of cooled muscles. Read about exercise-related studies at the SuppVersity TeaCrine®, Tribu-lus, Cordyceps, ALA, Sesamin... Aug '15 Ex.Res. Upd.: Nitrate, Glycogen, and ... Pre-Exhaustion Exhausts Your ...
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Drop-Sets Build, Don't Destroy Older Muscle - 50-Y+ Agers Gain >200% More Lean Muscle W/ Extra Creatine | What do Other Studies Say About the Power of Doing Drop-Sets?

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Should she drop the weight and add another set? Whether dropsets are superior to regular workouts is unfortu-nately a question the study at hand cannot answer. To learn more, you should read the information in the red box. What I really like about having a few thousand friends on Facebook is that you  point me to the few interesting studies I may not have read yet. One of these studies comes from Darren Candow who posted a link to an interesting "dropset +/- creatine in the elderly" study (Johannsmeyer. 2016) on the ISSN Facebook page . The study was published ahead of print a few days ago and deals with the "[e]ffect of creatine supplementation and drop-set resistance training in untrained aging adults" (Johannsmeyer. 2016). More specifically, the objective of the study was to investigate the effects of creatine supplementation and drop-set resistance training in untrained aging adults. What the study did not do, unfortunately, is to compare drop-set to regu...
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Trying to Lose Fat & Get "Toned" W/Out Training or Diet? Taking 1-3 mg Melatonin Helps Women Lose 7% Body Fat, Gain 3.5% Lean Mass in Recent 12 Months-Long RCT

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Since the natural melatonin production decreases as we age, it is (unfortunately) possible that younger women wouldn't see the same benefits as the >56 year-old subjects of the study at hand. No, I am not recommending laziness here, and I doubt that you will arrive at a cover model physique with nothing but a handful of melatonin pills, but  the results of a recent study from the Aarhus University Hospital in Denmark are too intriguing not to devote a whole SuppVersity  article to them. In said study, Anne Kristine Amstrup and colleagues tested whether there's anything to the rumors that have it that "melatonin [has] a positive effect on body weight and energy metabolism" (Amstrup. 2015). As the researchers rightly point out, previous "evidence for this relies mainly on animal models" (ibid). It was thus about time for someone to "determine the effects of melatonin on body composition, lipid and glucose metabolism in humans" (ibid). Wan...
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Nutrient Overfeeding in the Metabolic Chamber: Protein, not Fat Triggers Compensatory Increase in Energy Expenditure

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In case you are asking yourselves why the subjects didn't live in the metabolic chamber for the whole study period, take a look at the photo of the metabolic chamber of HealthQ as an example for the "ample" space in a research instrument like this.  Scientist from the  Pennington Biomedical Research Center  have recently conducted a sstudy to quantify the effects of excess energy from fat or protein on energy expenditure of men and women living in a metabolic chamber. A metabolic chamber is a small room a person can live in for a 24 hour period. It is used to measure the metabolic rate of said individual during meals, sleep, and light activities. To do so, scientists measure the heat released from a person's body to determine the energy expenditure of the individual continuously. Compared to "regular" VO2 based short-term measurements studies like the one at hand will therefore provide significantly more reliable information about the effects of certai...
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