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Weightlifting Shoes: What Does Research Tell Us About WL-Shoes' Effect on Performance, Form & Muscle Activity?

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Nice gimmick or must have gym equipment? Answer: "it depends". People are investing more in gym-gear than ever before. $150, for example, for 25% discounted Adidas Weightlifting Shoes  - is that a bargain or just a waste of money? Today's SuppVersity  review will help you decide if weightlifting or O-lifting shoes, of which Bloomberg writes that they are among the fastest growing markets in sportswear ( Bloomberg 2017 ), are a good or useless investment. The distinguishing feature of all weightlifting shoes is the raised heel: the exact heights differ, but range from three-quarters of an inch to one inch and are implemented by solid wood or another hard, rigid material. With laces and a strap to tighten and narrow the fit, the shoes facilitate an optimal transfer of force to the ground... that's at least what the theory and shiny adds will tell us. Unlike weightlifting shoes, creatine will boost your squat performance Age, Meat and Cr Non-Responder...
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Eccentric Training Keeps You Gainin' and T & GH Up When, in Weeks 5-10, Traditional Training Stops Yielding Results

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Extra gains, testosterone, and GH in one scientific paper?  That will catch every gymrats interest, right? I know, the name SuppVersity  implies that gains were all, or at least to a significant degree about supplements. In fact, though, they are about busting your ass out in the gym and eating like a freak. And with respect to the former, a new study from the  University of Jyväskylä  in Finland suggests that there is a deeper truth to the former part of this often-heard claim: busting your a** in form of eccentric training, i.e. using the maximal weight you can lift on the concentric and a supra-maximal weight on the eccentric phase of a more will  indeed produce significantly greater increases in maximal voluntary contraction torque (MVC) and (almost) significant increases in muscle gains. Are you trying to optimize your training for gains ? Find inspiration in these articles: What's the Latest on Failure? 36% Extra-Gains W/ Rest-Pause Pyramid-...
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Upper Body Workout Doesn't Impair 48h Leg-Day Recovery, Lactobacillus for Immunity & Alcohol Impairs Your Gains

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PWO alcohol is not for male athletes. But before you rejoice, ladies. The ill health effects of a given amount of alcohol are more severe for the fairer sex. It's Christmas! And you can almost smell the new year with its smell of alcohol approach... and that's bad news for your gains, as a recent study in the latest issue of the Journal of Strength and Conditioning Research  shows. With a study on the possible interference of upper body training on your leg-day recovery (Abaïdia. 2017), and the purported benefits of lactic acid bacteria for athletes' immunity (Michalickova. 2017), Duplanty's study, which shows that alcohol will impair the adaptation to resistance training in previously resistance trained men , but not female trainees w/ RT experience (Duplanty. 2017), constitutes what's probably going to be the last SuppVersity  Science Update for 2016. Read about rather exercise-related studies at the SuppVersity TeaCrine®, Tribu-lus, Cordyceps, ALA, Se...
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Full Squat for Full Size Gains, Partial Squat for Full Strength Benefits - Heavy(/-ier) Weights for Both Size & Strength

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In most, but unfortunately not all studies, this would be a partial squat... The latest resistance training study from the Charles Sturt University  comes to a somewhat expected suggestion in the practical implications: "[R]esistance training programs designed to change body composition (e.g., hypertrophy, fat loss) are reliant not so much on power and force but more on total work performed, high-intensity FROM [full range of motion] squats should be the focus" (Drinkwater. 2016). Unsurprising for everyone, who has read the previous SuppVersity  articles, in which I've often argued for " full squats for full development ". Different ROMs may also be used as part of classic periodization schemes. 30% More on the Big Three: Squat, DL, BP! Mix Things Up to Make Extra-Gains Linear vs. Undulating Periodizationt 12% Body Fat in 12 Weeks W/ Periodizatoin Detraining + Periodization - How to? Tapering 101 - Learn How It's Done! The argu...
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LED Therapy: 30% Increase in Max. # of Reps in New Study, Increased Stamina and More Recent LLLT / LEDT Data

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The scientists used an LEDT device from Thor on two points on the distal portion of the vastus lateralis, two points on the distal portion of the vastus medialis and two centered points along the rectus femoris (see Figure 1, right ). It may be partly my fault that most of you ask me for supplements to take to increase their performance and do not expect often not even consider the possibility of being told about technological items like a low-level laser diode device to up their gains or boost their fat loss... When I started this blog a few years ago, I was guilty of believing that supplements would be the most relevant ergogenics for anyone who trains, myself. Today, ~2,300 articles later, this has changed: don't get me wrong - supplements can be useful, but diet, training and - at least in a few cases - even things like using light emitting diode therapy (LEDT) or low-level laser therapy (LLLT) , as it is also called, are much higher on the "things that really work...
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