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Revisiting Caffeine + Lactate - In Combination They May be Powerful Muscle Builders Which Boost Satellite Cell Activity + Anabolic Signalling And Trigger Muscle Hypertrophy

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High intensity training builds muscle and maximizes lactate build up. Caffeine helps you to train at maximal intensities. Correct, but there appears to be a more direct link between lactate accumulation, caffeine supplementation and skeletal muscle hypertrophy. No, you are not mistaken: The headline says and means that caffeine and lactate are powerful agents that may promote skeletal muscle hypertrophy by boosting satellite cell activity and anabolic signalling in favor of muscle hypertrophy. After a thorough review of the existing literature discussing the individual effects of caffeine and lactate on skeletal muscle metabolism and anabolism, Yoshimi Oishi and colleagues from the Ritsumeikan University hypothesized that "a lactate-based supplement containing caffeine, an activator of intracellular calcium signals, could elicit proliferation and differentiation of satellite cells, activate anabolic signals in skeletal muscle, and thereby increase muscle mass when combined ...
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Nonuniform Muscle Hypertrophy: Activation Patterns and Eventually Exercise Selection Determine Triceps Growth

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Is it possible that you can - within your genetic limits - influence the growth pattern of your tris by the way you train? "Localized muscle growth? Wtf now you're kiddin' me, right!?" Well, I want to be honest with you. It's not like you could actually grow exclusively the peak of your biceps, but the fact that even the observation that the maximal increase in muscle cross-sectional area does actually correspond to the area of maximal stimulation can be considered a "novel finding", is testimony to how under-researched the optimal modalities of training for such profane things as cosmetic muscle gains actually are. In the end, you'd even have to wonder that Taku Wakahara and his colleagues from the Waseda and Doshisha and Ritsumeikan Universities in Japan even dared investing precious time and money into a part of human physiology that's still looked down upon by large parts of the scientific establishment. Maybe, it's like a carte bl...
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2x40g, 4x20g or 8x10g of Whey? Which Feeding Strategy Yields the Greatest Net Protein Retention? Plus: What the Results Can Tell Us About Intermittent Fasting on a "Bulk"

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In know, after reading the headline you are probably already urgently waiting for the results of the latest study on protein timing, but before we get to the facts, let me briefly announce that this "bolus vs. intermittent vs. pulse" protein study, which is incidentally the result of an international cooperation between researchers from the Nestlé Research Centre in Lausanne, Switzerland, Canadian researchers from the University of Guelph , the Canadian Sport Centre and (you guessed it) Stuart M Phillips' group at the McMaster University , and their colleagues from the Australian Institute of Sport and the RMIT University in Melbourne, will be one of the topics of today's SuppVersity Science Round Up on Super Human Radio . Other things I hope Carl Lanore and I will be able to squeeze into today's show, which airs, just as every Thursday live at 1PM EST and will also be available as a podcast later today, either right from the nav-bar on the right ("Ph...
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Intermittent Thoughts on Building Muscle: IGF-1 and its Splice Variants MGF, IGF-IEa & Co - Master Regulators or a Bunch of Cogs in the Wheel of Muscle Hypertrophy?

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Image 1: With regard to IGF-1 and its splice-variants like MGF, there is probably 10x-100x more bro- than pro-scientific data out there - this does not help us, though, since you never know which of the bro-reports is bogus and which is not. In view of the fact that we have not covered much ground with the last installment (we did build a pretty solid foundation, though ;-), I will try my very best to steer a middle course between presenting impressive amounts of facts and explaining the complex and in part not even completely elucidated physiological underpinnings of skeletal muscle hypertrophy, or, as the bros would say, getting big and buffed! A pros pros Bro, you will unquestionably have read on one of the myriads of bodybuilding-related bulletin boards how the injection of X amounts of IGF-1 right into the muscle made BigGuns , or whatever the poster's pseudonym may have been, grow "3 inches in 2 weeks"... ok, his profile picture looks impressive, but is that cre...
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Sleep to Grow, Train to Sleep: How Strength and Endurance Training Effect Your Sleep Patterns & Exercise Performance and May Help or Hinder Fat Loss & Muscle Gains

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Image 1: As a toddler you already knew - "Sleep is the most anabolic agent there is"; Sleep - Train - Eat, repeat! Remember that ;-) If you like Dave Palumbo's Heavy Muscle Radio , you will probably have heard an advertisement that (a few other questionable statements aside) contains a real gem of wisdom: " Sleep is the most anabolic agent there is! " But how come? Well, if you remember the comments I made on the way your muscles grow by both, increasing mononuclear domain sizes (protein synthesis) and the accumulation of new myonuclei , you will probably also remember that, next to estrogen, nitric oxide and a handful of other factors, growth hormone , in general, and the IGF-1 (and MGF-1) that is locally released in response to its secretion, are the primary drivers of satellite cell driven muscle hypertrophy (and possibly hyperplasia)... now, guess when your body produces the lion share of growth hormone (and downstream IGF-1?) in a given day? You got ...
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Doping 2.0 - Myostatin Blocker. We are Finally There! Orally(!) Administered Recombinant Yeast Increases Body Weight and Muscle Composition in Rodent Model.

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Image 1: "Wendy" myostatin negative dog and 7 months old baby of a 24-year old female former athlete with a family history of "particular" strength (image "baby" from Schuelke. 2004 ) You have seen those images of myostatin-negative bulls, mice and dogs. Those ugly overmuscled creatures, who cannot even carry the weight of their own musculature. Notwithstanding, you were fascinated by the idea that myostatin blockers, i.e. drugs that inhibit the growth and differentiation factor 8 (GDF8), would turn you into lean, mean mass-monster, but the only results you could find in reliable source were disappointing? Well, you may then get even more excited, when the reliable source your are just studying is telling you that "we are finally there"! Scientists from the Shaan’xi Key Laboratory of Molecular Biology for Agriculture at the Northwest A&F University in Shaan’xi, China have found a way to selectively increase muscle weight...
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SuppVersity EMG Series - M. Deltoideus, M. Infraspinatus, Supraspinatus and Teres Minor: The Very Best Exercises for Broad Shoulders and Capped Delts

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Image 1: The muscles of the deltoids (red) on the front (left) and back (right) of the body and the rotator cuff (violett), the group of muscles and tendons that stabilize the shoulder. I don't know about you, but somehow I feel sad that this is already the last installment of the SuppVersity EMG Series . While it certainly was a hell lot of work to compile all the information, I am very pleased that (a few exceptions aside) you, the 'students' of the SuppVersity; appreciate and put into practice some of the information, I am putting out here. That being said, it is actually quite fitting that the series ends on a body part, even bodybuilders hardly ever stop fine-tuning: the complex musculature of the shoulder, the anterior, lateral and posterior part of the m. deltoideus, also known as the pars clavicularis , which attaches to the clavicle , the pars acromialis attaching to the acromion and the pars spinalis that is directly attached to the spina scapulae ,...
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