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Nine Short Workouts (AM+PM) p. Week Yield Extra Strength, Size and Performance Gains Compared to Volume Matched 3-Day Split, All Differences are Non-Significant, Though

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15 min in the AM, 15 in the PM = Win? For many of you that may sound laughable, but according to a recent study from the University   of Copenhagen  it is at least as effective as three "mammoth" workouts-sessions per week. What kind of trainee are you? Do you hit the gym thrice a week, spend two hours there and crawl out of the gymdoors totally exhausted? Yeah... Well that means you're not the fitness model guy, who trains twice a day for 15-20 minutes only and swears that this is the only way to do it? After all these questions you're probably asking yourself if the answers you gave in your mind were good or bad for ya? Right? Well, eventually, both forms of training can be equally effective. If we take a closer look at the non-significant study outcomes in a recent paper by scientists from the University of Copenhagen (Kilen. 2015), though body composition and strength may in fact benefit more if you train more frequently - even  if the total workout volume...
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Cut the Volume, Still Make Gains! Performance Gains in Sprinters Don't Suffer From Reduced Training Volume. Plus: Best Volume & Frequency for Size & Strength Gains?

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A personal trainer who knows what he's doing is that he will push you exactly so far as it is necessary to make maximal progress. Interestingly, even the best trainers will fail doing the same for themselves. The more is better mentality that's so characteristic of our lives in the Western world of affluence is imho the most important obstacle trainees all around the world meet on their way to increased muscle strength, size and performance. Against that background it's a pity that the results of a recent study from the School of Kinesiology and Health Studies at the Queen’s University relate to sprint training, only. So, after having a look at Jason G. E. Zelt, I will briefly take a look at similar evidence from the more popular field of "working out to look good naked" and to be as strong as Superman. But let's not waste any more time and sprint straight to the point! Zelt et al. published the results of the initially mentioned study in the peer-revie...
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24 HIIT Workouts in Three or Eight Weeks? Net Effects on VO2Max Are Almost Identical, But Occur at Different Times

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In general, you have to count and limit your weekly HIIT sessions. Doing as much as humanly possible, could yet make sense, when you're preparing for Olympia 2016 and realize 5 weeks before the event that you have been lingering for too long ;-) I think as a SuppVersity reader you know by now that " more won't yield more " - no matter if we are talking about supplements or exercise. Now, while we've had countless examples of the "more ain't more" principle that's also at the heart of the "Three Simple Rules of Supplementation" ( read article ) for supplements (e.g. zinc , chromium , etc.) and the simple notion that eating less won't always result in greater weight loss, evidence for the pro-anabolic / adaptive effects of exercise in general, and non-steady state cardio, in particular is scarce. Against that background it's all the more important for us to cherish the publication of a paper from the Norwegian University of...
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Circadian Rhythmicity - Sunlight, Bluelight, Backlight: How Street Lamps, iPads & Co Mess W/ Our Internal Clock. Plus: Tweaks, Tools & Apps to Prevent Negative Side-Effects

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Image 1 (uci.edu): There are billions of clocks in our world, but the most important one of all, our biological clock has gained scientific attention only over the past couple of years - a momentous mistake, as scientists are starting to realize. This is the first installment of the long promised yet often postponed SuppVersity series on Circadian Rhythmicity and how it impacts your physiology and psychology. Despite the fact that I eventually decided to spare you all the funky acronyms, clock genes and hardly legible names of at best incompletely understood feedback mechanism and complex switches I cannot forbear discussing a couple of fundamental principles to set the scene and ensure you understand what I am talking about, when I say "blue light" or "melantopic part of the spectrum". Don't be scared, I am trying to make it as easy as possible and if you still don't understand a word, I would hope that you do at least enjoy my sense of humor ;-) Bef...
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