Posts

Showing posts with the label overreaching

Popular topics

Show more

Overtrained or in the Zone? Tests & Analyses of Samples of Athletes' Saliva Shall Help Determine Objective Criteria

Written by | published on
Image
Could something as simple as a saliva test tell you if you or your clients are overtraining? I mean, common sense would dictate that cortisol, free T and IL-6 should tell us something. Salivary testosterone, cortisol, and interleukin-6, those are the three parameters Travis Anderson and colleagues had on their list of candidates when they conducted their latest study at the University of North Carolina  (Anderson. 2016). As you will remember from previous articles I wrote about overtraining. The only decently reliable method of seeing it coming is to assess you heart rate variability. On the other hand, athletes who are complaining of general fatigue and decreasing performances in the latter phase of their overtraining, when the symptoms become often almost unbearable, will also show high cortisol, low free testosterone and increased IL-6 levels. If you want to mess with your cortisol rhythm overtraining is exactly what you "need"! Heart Rate Variability (HRV) ...
Read full article »

Overreaching A Promising, But Tricky Training Strategy - Here's How it Rewards Pains & Effort With 5% Higher Peak Power Gains After 12 Workout vs. Training W/ Adequ. Rest

Written by | published on
Image
No rest(-day) allowed - at least during the short  (!) over reaching  phase you will  be training through the pain & fatigue if you are determined to succeed. You've read about the difference between the catabolic, anti-adaptive effects of overtraining and over reaching  before, but do you actually know what it takes to over reach  not train ? In a recent study from the Ritsumeikan University you may find some clues that may help us answer these questions, but before we do so, let's take a brief look at the study design and outcomes, the authors give away in the title already: "Planned Overreaching and Subsequent Short-term Detraining Enhance Cycle Sprint Performance" (Hasegawa. 2015) - A study designed to investigate the effects of a training program consisting of planned overreaching and subsequent short-term detraining on sprint performance. You can learn more about overtraining and checking your training status at the SuppVersity Heart Ra...
Read full article »

Two Crazy, but Scientifically Proven Workouts for You to Try if You Want to Gain Muscle While Losing Fat or Cut Your Body Fat in Half to Finally Reach a Sub 10% Body Fat Level

Written by | published on
Image
Don't be fooled. It takes significant effort to realize significant results. I assume by now all of you have taken up their new workout routines for 2015. This article may thus come a bit late, but even if you are happy with your 2015 routine by now, in 6 months from now you will have to switch things up to make further progress. Against that background it may be worth bookmarking (hit "ctrl + d") this article for later reference. I mean, results like 10% reduction in body fat, 5% increased lean mass and significant strength gains in 12 weeks" or a 50% reduction in body from 16% to 8% body fat that's something you may want to go back to in 6 months, right? Learn more about the best  muscle building exercise at the SuppVeristy Optimizing Rest for Size and Strength Gains Alternate Squats & BP for GAINS! Farmer's Walk or Squat? Is Strong- men T. For You? Full ROM ➯ Full Gains - Form Counts! Battle the Rope to Get Ripped & Strong ...
Read full article »

Breakthrough HMB Research: Additional(!) 10% Reduction in Body Fat, 5% Higher Lean Mass + 2x Higher Strength Gains After 12W of Heavy Lifting in Trained Individuals

Written by | published on
Image
HMB-FA could be for ladies, too - or don't you want to look good naked, girls? First, it was "as potent as oxandrolone", then it was "disappointing", "dysfunctional" and "tasted like crap"... you know what I am talking about? Well, then you've been around in the bodybuilding and fitness community for some time. And since you are here, at the SuppVersity , your goto source for the latest information from the realms of nutrition, exercise and supplementation science, you will probably be aware, that HMB, the molecule, I have obviously been referring to in the first sentences of this article, is about to make a comback - in liquid form and without the calcium bond in calcium β-hydroxy-β-methylbutyrate the studies that were presented at the last ISSN conference ( read previous article) caused quite sensation in the fitness community. Now, more than 6 months later, I got a message from Jacob Wilson that he and his colleagues have ...
Read full article »

24 HIIT Workouts in Three or Eight Weeks? Net Effects on VO2Max Are Almost Identical, But Occur at Different Times

Written by | published on
Image
In general, you have to count and limit your weekly HIIT sessions. Doing as much as humanly possible, could yet make sense, when you're preparing for Olympia 2016 and realize 5 weeks before the event that you have been lingering for too long ;-) I think as a SuppVersity reader you know by now that " more won't yield more " - no matter if we are talking about supplements or exercise. Now, while we've had countless examples of the "more ain't more" principle that's also at the heart of the "Three Simple Rules of Supplementation" ( read article ) for supplements (e.g. zinc , chromium , etc.) and the simple notion that eating less won't always result in greater weight loss, evidence for the pro-anabolic / adaptive effects of exercise in general, and non-steady state cardio, in particular is scarce. Against that background it's all the more important for us to cherish the publication of a paper from the Norwegian University of...
Read full article »

Science Round-Up Seconds: Vitamin E Succinate, How It's Extracted from Barley Leaves, Kills Cancer, Ramps up Growth Hormone & Spikes Prolactin. Plus: Testostosterone & Thyroid Hormone Decline Due To Plyometrics & HIIT

Written by | published on
Image
Regardless of all the hypocritical hoopla around his persona, Lance Armstrong has always been able to push himself like no one else. No wonder that intense plyometrics were part of his regimen. If the SuppVersity Science Round Up was a meal, I guess you could say that Carl Lanore and I were sort of gluttonous, yesterday ( click here to download the podcast, if you have not already done so). We almost raced from one topic to another and therefore all the good stuff from the list is gone already and I am a bit pressed on time to get some "private life" in, so that I am not psyched about the idea of writing about auxiliary stuff. Against that background and in view of the fact that I felt that the pace of yesterday's show did not really leave enough room for some important details, I will stick to rehashing and expanding on the stories about Vitamin E succcinate and the detrimental effects of beating the crap out of yourself doing plyometrics or crazy HIIT workouts (...
Read full article »
Disclaimer:The information provided on this website is for informational purposes only. It is by no means intended as professional medical advice. Do not use any of the agents or freely available dietary supplements mentioned on this website without further consultation with your medical practitioner.