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Put Up or Shut Up! How Effective is Caffeine for Gymrats, Self-Proclaimed Bodybuilders & Lifting Weights, in General?

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Let's be honest: The authors exaggerate when they call the subjects 'bodybuilders' Yes, there are dozens, no, I guess hundreds of studies investigating the effects of caffeine in (a) various groups of people (from the obese sedentary slob to the Olympian gold medallist) and (b) a vast range of contexts from the sit-to-stand test in the elderly to the effects of repeated caffeine consumption on high intensity performance (the results are interesting, by the way | learn more ). What is surprisingly hard to find, however, are studies that deal with bodybuilding and caffeine which are not case reports of how some bro poisoned himself with an overdose of straight caffeine or caffeine-containing fat burners. You can learn more about coffee and caffeine at the SuppVersity For Caffeine, Timing Matters! 45 Min or More? Caffeine Helps When Taken Intra-Workout, too Coffee can Help You Get into Ketosis Caffeine's Effect on Testosterone, Estrogen & SHBG ...
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The Fallacy of Working Out To "Burn Calories" + Exercise Shuts Down the Carb Cravings: Bench Press, Leg Press HIIT & LISS Are Not Meant to Incinerate the Junk You Eat

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If you work out to be able to allow yourself to eat, you know you have a serious problem. So, what was that about the bench pressing consuming as much energy as leg presses and the "exercise just makes you hungry myth" on the last installment of the Science Round-Up ? If that's what you have been asking yourself this morning, when you showered I am impressed - or should I be worried? If you have not done so already, this would be the right time to download + listen to the Science Round-Up - I promise there is much to learn and not all of it is going to be repeated here. Whatever... in the end it does not matter how urgent you were waiting to take a look at the data that supports my argument that (a) exercise does not just make you hungry, and that (b) the notion to work out primarily to burn energy is hilarious. Chest vs. legs what's energetically more costly? While I could imagine that the comparison would have yielded a different result if the 10 healt...
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Farmer's Walk or Squat, Tire Flip or Bench Press, Stone Lift or Seated Row - Is Strongmen Training as "Anabolic" as Classic Hypertrophy Training and Which is "Best"?

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Is he (or she?) going to be muscular when he grows up, or is this kind of exercise just making him strong? I guess we all know that the most muscular guys are not necessarily also the strongest men in the gym - but why is that the case? And moreover, how does this fit in with the notion that you'd have to use heavy weights to induce skeletal muscle hypertrophy? Yeah, I know. Many scientists believe that's nothing but "broscience" (cf. Burd. 2012) and if you look at the muscle fiber composition of a bodybuilder in this previously published article , you will see that it is by no means type II and thus "strength-specific". And let's be hones does not the advent of blood flow restricted training signify that we are about to witness a "paradigm change"? With the classic approach (heavy weight and 8-10 reps) being on the upper end of a "optimal growth continuum"? Notwithstanding this contemporary trend towards "making light weig...
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Exercise Round-Up: HIIT Prevents Angina; Stretching Reduces IGF-1 & Strength Gains; Cardio + Weights Lower TNF-Alpha; Protein Doesn't Works W/ Glucose Depletion; Polarization More Effective Than Threshold Training

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That's (hopefully) not the way you want to "kick off" your year 2013, is it? So keep the booze at bay and party away, tonight ;-) There are three things of which I would hope that they are on the top ranks in the things you are planning to do in 2013. And aside from proposing to your girlfriend, becoming a parent, graduating from whatever you are currently studying and keeping or, in the unfortunate case you don't have one, getting a job no other goals should be ranked in this must to in 2013 category: Work out, eat health and sleep deep and sufficiently. Against that background today's exercise round-up, which comprises all the few newsworthy papers that have been published during or shortly before the holiday season can actually be regarded as a means of orientation as far as practical realization of your best intentions for 2013 are concerned. HIIT in the evening will keeps the heart attack away (Morikowa. 2012) -- Having a mild angina (coronary spas...
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"Stretching Before Workouts Makes You Weak!" Mostly True, But Your Workout Volume Will Decline Even More. Plus: Stretching vs. Doms & Stretching for Couch Potatoes

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Image 1:Avoid performing stretches before your workout; if you don't do them at all, things like this are out of reach and for the avg. 'no stretcher', 'all bencher', the hunched over look is just right around the corner. Stretching is one of those topics most trainees are not really interested in. In that most of you are probably happy that most researchers agree that passive stretches, as they may have been prescribed 50 years ago, are counter-indicated before workouts. And though the experts still disagree on whether or not certain active stretching regimen may be useful, most trainees read the headline "Stretching Before Your Workout Reduces Your Strength" once and gave up the in their eyes bothersome, unnecessary ( "I've never hurt myself, although I never stretch, bro!" ) and with the said headline "officially" detrimental pre-workout routine and spend the they otherwise have invested in a couple of stretches either guzzl...
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Up & Down The Rack: Study Compares Strength & Size Gains from Good Old Double-Pyramid and Reverse Loading

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Image 1: Persian Wrestling Champions, Tehran, Persia (Iran), September 1949 Everyone who is following me on Facebook , will be aware that I am currently spending the little free time I have devouring Randy Roach's Muscle Smoke & Mirrors Volume 1 & 2 . Aside from the fact that the two volumes are simply amazing (and can come handy, whenever you need some weights and have no dumbbell at hand ;-), they are - contrary to what you would expect from a historical approach to physical culture - full of practical training and nutrition tips. Stuff that - contrary to the results from the latest rodent studies - has worked for generations of bodybuilders and strength athletes, and exercise regimen, real foods and supplements of which scientists are still trying to figure out how they actually work. The "Great Pyramids" - Ancient, Yet Still Around And while our understanding of the "muscle building magic" of protein powders and individual amino acids is ev...
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45x More Testosterone Yet Identical Increase in Protein Synthesis: MPS Response to Exercise + 25g Whey in Men vs. Women Challenges Common Wisdom About Androgens

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Image 1: Is it not testosterone that makes the difference? It is an open secret that women are having a much harder time building muscle than men, and it is another instance of (bro-)scientific wisdom that the obvious lack of testosterone in female strength athletes would be the underlying reason. Right from Stuart M. Phillips lab at the Department of Kinesiology of the McMaster University in Hamilton, Ontario, Canada, comes a new study ( West. 2012 ) which puts yet another questionmark behind the anabolic prowess of testosterone (if you still believe that a transient increase in testosterone will help you build muscle, I suggest you read up on " The Big T " in the Intermittent Thoughts on Building Muscle ). Women are different, but it's not about protein synthesis In the recently conducted trial Daniel W.D. West, who has also been the lead author of the "Never Sip Your Whey" study , I covered back in November 2011, undertook another attempt to identif...
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