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Full vs. Half-Squats - Study Measures Actual Size Gains! A Tie for Quads, a Fail for Hams, and a Small Win for Glutes

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The result, the full-squat is slightly superior, is not as clear as you may have expected it to be. Furthermore, the study suggests that you won't get away without an additional hamstring exercise if you want tree-trunk legs and a fabulous behind. A new study ( Kubo 2019 ) in the "European Journal of Applied Physiology" compared the effects of squat training with different depths on lower limb muscle volumes (that's news as previous studies measured way too often only the acute EMG response |  Neto 2019 )... with a realistic workout program and a sensible study duration of 10 weeks. over which twenty young men were randomly assigned to a full squat group (#FST, n = 10) or half squat group (#HST, n = 10 at study onset). 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- and/or Drop-Setting!? Training to Failure = Extra Gains? Super-Setting...
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Peak & Mean Power + Power Capacity Increase (5-8%) in 11 Trained Women W/ OTC Rhodiola Extract in Non-Sponsored Cross-Over Trial ++ Review of Evidence from Other Studies

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While there's some evidence that other plants from the genus "Rhodiola" may have similar effects, you want to rely on the std. exctracts from "Rhodiola Rosea" that were used in several studies if you want to try it | for dosage recommendation, see bottom line. Some of you will probably remember that " Rhodiola " aka"Golden Root" is a putative adaptogen, i.e. a "nontoxic [sic!] substance and especially a plant extract that is held to increase the body's ability to resist the damaging effects of stress and promote or restore normal physiological functioning" (Merriam-Webster Medical Dictionary )... No? Well, I remembered "Rhodiola Rosea", as I should have written before to avoid confusion with other plants from the  same genus , when I saw a recent post by Jason Cholewa on Facebook. The link to a study that was attached to the post didn't just remind me of this almost forgotten herb (ten years ago it was used...
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The Ergogenic Effect of 'F*ck', 'Sh*t' & Co: Swearing Boosts Physical Power (+5%, Wingate) & Muscular Strength (Grip)

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In case you wondered why 'that guy' at the gym, today, kept swearing despite the critical glances of the rest of the gym members? Well, he has probably read the SuppVersity  article at hand before everyone else and decided to put performance before decency, bro ;-) It may sound odd and unlikely, but eventually the hypothesis Richard Stephens and colleagues came up with is logical: "Given the links between swearing, sympathetic activation and the subsequent release of epinephrine and nor-epinephrine, [it is possible that] swearing can affect physical performance via similar changes in organismic milieu" (Stephens 2017). The corresponding paper that has been published recently and ahead of print in Psychology of Sport and Exercise  examines two scenarios where this might be expected. In Experiment #1 a well-known high-intensity 30s anaerobic cycling power challenge known as the Wingate Anaerobic Power Test (WAnT) was applied (Bar-Or, 1987) while in Experiment #2 a...
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Rest-Pause Yields 36% Greater Gains in Thigh Size in 6-Week Study With Trained Subjects - Awesome!? Well...

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Yet another study, where reading only the abstract - let alone the conclusion - may be utterly misleading. Always ask for effect sizes and absolute changes. Not even hot off the press, but still weeks before its official publication is the latest paper by Jonato Prestes and colleagues from the  Catholic University of Brasilia , the  Rocky Mountain College in the USA and the  Faculty Estacio of Vitoria  in Brazil (Prestes 2017). The corresponding study was designed to eventually fill the research gap that exists with respect to the longitudinal effects of the rest-pause method on muscle strength and hypertrophy; or, as the authors write, "the purpose of the present study was to compare the longitudinal effects of six weeks of rest-pause versus a traditional multiple-set RT on muscle strength, hypertrophy, localized muscular endurance, and body composition in trained subjects" (Prestes 2017). Are you trying to optimize your training for gains ? Find in...
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