SuppVersity - Nutrition and Exercise Science for Everyone

Image 1: An impressive back of which Adelfo feels it really lacks behind. Read more about how he is going to tackle this problem area, this week. Time is flying by, only 2 weeks and Adelfo will start the hot phase of his contest preparation for the Wheelchair Nationals 2012 in Palm Beach Gardens, FL. From the last installment of the series, you will probably remember that he is using this time to streamline his raw-foods intermittent fasting diet regimen, which - he hinted at that in the last installment already, has not hampered his training progress the least. Currently at 149.5lbs with a body fat percentage of 13.4% he is hitting the gym more motivated than anytime before , as you will read and see in today's installment of Adelfo's exclusive contest-prep log, here at the SuppVersity. If you want success, you have to constantly reinvent your diet I already mentioned in the last installment of this series that I felt like the introduction of more and more raw food...

It is set in stone that you first do your bench presses and then finish up with some sort of triceps exercise. A group of scientists from Brazil ( Simao. 2010 ) wanted to check, whether doing it the other way around may not have its own, unique benefits and - you knew it - it has! The 31 participants who had a military background were randomly assigned to one of three groups, the first of which began with large and progressed toward small muscle group exercises (LG-SM) while another started with small and advanced to large muscle group exercises (SM-LG). The exercise order for LG-SM was bench press (BP), lat pull-down (LPD), triceps extension (TE), and biceps curl (BC). The order for the SM-LG was BC, TE, LPD, and BP. The third group served as a control group (CG). Figure 1: 1RM tests and muscle thickness effect sizes and magnitudes across 12 weeks of resistance training. Although the overall effect size was relatively small, the results suggest that conventional wisdom is mislea...