SuppVersity - Nutrition and Exercise Science for Everyone

The results of a Wingate test cannot be translated 1:1 to any sports. You will probably remember my article about the combination of creatine and bicarbonate. Mixing both is basically what the producers of "buffered creatine" supplements do. Albeit with amounts of bicarbonate that may affect the uptake of the latter and offer benefits if you have to load as fast as possible, but won't have individual performance effects ( learn more ). Other studies I've likewise covered in the SuppVersity   News in the past showed both significant as well as borderline significant and non-significant beneficial effects of combining creatine and bicarbonate for a performance enhancing double-whammy in trained individuals. You can learn more about bicarbonate and pH-buffers at the SuppVersity The Hazards of Acidosis Build Bigger Legs W/ Bicarbonate HIIT it Hard W/ NaCHO3 Creatine + BA = Perfect Match Bicarb Buffers Creatine Bicarbonate Works for Most(!) A...

Even though, the study at hand confirms that NaHCO3 doesn't work for everyone previous studies  show it's worth trying. You will probably have asked yourselves, whether I had already forgotten about sodium bicarbonate and the performance enhancing effects of pH buffers, right? No, I didn't, but unfortunately, many researchers have... well, many, but not all researchers. Gabriela Froio de Araujo Dias and her colleagues from the University of Sao Paulo , for example, have just released a paper in which they describe the intriguing results of the first bicarbonate study that was specifically designed to (a) determine within- and (b) inter-individual variation that could potentially compromise the magnitude of an effect that's determined based on averages (e.g. if you use bicarb three times and have performance increases of 0.4%, 5% and 0.3% it will look less effective). You can learn more about bicarbonate and pH-buffers at the SuppVersity The Hazards of Acido...

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...

Not full or partial, but full and partial squats will yield maximal performance increases in trained athletes. In a recent study from the East Tennessee State and the California Lutheran University researchers were able to show the common wisdom that only full reps would guarantee full development is true, but not the be-all and end-all of strength training wisdom. When it comes to strength gains on squats, incorporating partial lifts - something that is common practice among strength trainers, anyway (Harris. 2000; Stone. 2000; Clark. 2008 & 2011), is in fact an effective training method for improving maximal strength and early force-time curve characteristics in men with previous strength training experience. Learn more about building muscle and strength at www.suppversity.com Tri- or Multi-Set Training for Body Recomp.? Alternating Squat & Blood Pressure - Productive? Pre-Exhaustion Exhausts Your Growth Potential Exercise not Intensity Variation for Max...

Another set for another ng of testosterone? Does it work that way and is it worth it - not just on paper, but in terms of real gains? I know that we don't know! And among the many things we don't know the influence of the post-workout elevation in the long-thought "anabolic" hormones testosterone , growth hormone , and co. is unquestionably one of my personal favorites. You've read about it, here at the SuppVersity many times and I got to tell you in advance that the absence of convincing evidence for / against its importance will become a problem in the bottom line of today's SuppVersity article dealing with the intriguing results of an experiment that has been conducted by Lukas J. Farbiak as part of his Honors Thesis (Farbiak. 2013). "Effects of Lower- and Higher-Volume Resistance Exercise on Serum Total and Free Testosterone, Skeletal Muscle Testosterone and Dihydrotestosterone Content, and Skeletal Muscle Androgen Recept...

High , not insane (!) volume training can be productive. I hope that you have already being waiting for this post, so I'll try to cut myself short and get right to the facts. In yesterday's first part of "Just One More Rep" it turned out that a higher training volume sucks, when it comes to what is often thought would be its prerogative, i.e. using strength training to induce excess post-exercise oxygen consumption (EPOC) and lean out. In view of these results you could argue that it would be totally logical that a higher training volume cannot be ideal for muscle gains either. After all those require energy and if the RMR does not go up, this would suggest that there was little to repair and supercompensate. A recent study (Naclerio. 2012) does yet refute this already intrinsically non-stringent considerations. High volume can work! As long as it's high , and not simply insane. The study was conducted by researchers from the University of Greenwich , ...