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Exercise Quickie: HIIT as 24h+ Muscle Builder for the Elderly | Caffeine Without Ergogenic Effects on Biceps Curls

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Caffeine won't do the "last rep" for ya. Time for a brief review of the latest exercise and supplementation science in the SuppVersity Short News . You can see an overview of all previous articles in an RSS feed here . This time you can take a look at the surprisingly lasting pro-anabolic effects of HIIT as measured by skeletal muscle protein synthesis in the elderly and the similarly surprising finding that caffeine - even if it's consumed in significant doses before a workout - will not have you curl an extra pound on either barbell or dumbbell curls. Read more short news at the SuppVersity Exercise Research Uptake Nov '14 1/2 Exercise Research Uptake Nov '14 2/2 Weight Loss Supplements Exposed Exercise Supplementation Quickie Exercise Research Uptake Jan 12, 2015 Read the Latest Ex. Science Update 27% increase in protein synthesis even 24h after HIIT exercise in the elderly - Resistance exercise (RE) and aerobic exercise are...
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Exercise Research Update Nov '14 (1/2): Planking in Slings, Burpees for the Ultimate HIIT Experience, the Different Motors of Strength Gains in Young & Old Chaps + More!

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There is a good reason drill-instructors love their burpees ;-) Today's installment of the short news is a collection of shorter news items that deal with what's really important in life... well, maybe we should say some of the things that are really important in life: Building muscle, strength and a better physique. That being said, we will take a look at the efficacy of sling-based planking, lean mass vs. neuromuscular efficacy as drivers of strength gains in young men and women and burpee-based high intensity interval training (HIIT) vs. classic ergometer / spinning based HIIT sessions and the changes the bodies of college students will undergo within one semester of conditioning training. Want to get stronger, bigger, faster and leaner? Periodize appropriately! 30% More on the Big Three: Squat, DL, BP! Block Periodization Done Right Linear vs. Undulating Periodizationt 12% Body Fat in 12 Weeks W/ Periodizatoin Detraining + Periodization - How to? ...
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Blood Flow Restriction, Where Are We? "Don't Hold Your Breath", the Valsalva Maneuver Revisited. Ageless Growth, It's Never Too Late to Start. Plus: EMS as Recovery Tool & HIIT to Heal a Scarred Heart After Myocardial Infarctions

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I guess it is a cultural thing that there is apparently a lot more of persuading to be done in the US and Europe to familiarize trainees with (a) the idea of limiting the blood supply to their musculature and (b) the notion that heavy weights are not all that counts. After the huge success of the SuppVersity Exercise Science Week ( read all posts ), I did actually intend to put a greater emphasis on training related news in the future. Unfortunately, the number of pertinent papers that don't look at the benefits obese post-menopausal women can derive from walking on a treadmill in the fat burning zone is very limited (Please don't misunderstand this as an offense against the obese women. I anything it's meant as an offense against "experts" still advising those women to do just that). If you look closely enough, there are still a couple of newsworthy papers that have been published within the last weeks... and let's be honest, in the end it does not reall...
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Getting Old? Try Some HMB Against Loss of Lean Body Mass

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While the effectiveness of the leucine metabolite b-hydroxy-b-methylbutyrate (HMB) in athletes is debatable, its usefulness in geriatric scenarios becomes more and more obvious. On July, 2 2010, Kim et.al. ( Kim. 2010 ) presented the results of a study investigating the effect of HMB (0.46 g/kg/d, similar to 6 g/d in humans) to old rats for 16 wks prior to being sacrificed. The beneficial effects on the retention of lean body mass speak for themselves: "The LBM decline from 60 to 102 wks was only observed in the Non-HMB group (p<0.05). There was a main group x time effect (p<0.01) in the lean/total body mass (LBM/TBM) ratio, indicating an improved ratio only in the HMB group between 86 and 102 wks (+35%). A group x time effect in fat mass (FM, g) revealed a significant loss in FM (-55%) only in the HMB group between 86 and 102 wks (p<0.01)." ( Kim. 2010 ) The reason why I mention these results on a blog directed mainly to athletes and younger people is that...
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