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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

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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...
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Disappointing Results in 28-Day Creatine + β-Alanine Study: No Performance Benefits, No Muscle Gain, No Fat Loss, No Increase in Phosphocreatine & Carnosine in 32 Women

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Let's take a closer look at the study and find how it was possible that two proven ergogenics "failed". Creatine and beta-alanine belong to the few "proven ergogenics", but according to the latest study from the University of Pittsburg , the Texas Christian University , the University of Wisconsin – La Crosse and the Texas A&M University they are not as effective as some of us may think. Specifically the effects of beta-alanine which was tested in what you may call its "comfort zone", i.e. a graded exercise test on the cycle ergometer for VO2peak with lactate threshold determination, and multiple Wingate anaerobic capacity tests. And still, the overall results of the study is that there a "no consistent additive benefits of BA [beta alanine] and CRE [creatine] supplementation in recreationally active women. If you are using creatine already try adding bicarbonate as extra-cellular pH-buffer The Hazards of Acidosis Build Bigger ...
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To Fail or Not to Fail - 5x10 or 10x5? The Energetic Demand of Your Workouts Doesn't Depend on Workloads, Alone

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Image 1: PCr, ATP, whatever as long as there was energy left, Arnold kept pumping iron (pun intended ;-) "To fail or not to fail", this question is probably about as ancient as the hilarious idea to engage in physical activity that is not in one way or another directly related to one of our two most fundamental needs, survival and procreation. Researchers from the Physical Education Department at the Sport Sciences University of the Basque Country and the Department of Health Sciences at the University of Navarra in Spain have recently examined this question from a slightly different angle than most of the articles you have probably seen in and on the various muscle mags and bodybuilding related websites on the Internet. What Esteban M. Gorostiaga and his colleagues wanted to know was: Are There Significant Differences in Energy Metabolism When you Train to Failure? Or, put another way: Does it make a difference if you fail from a molecular energetic point of view...
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