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Research Update: Do NSAIDs Augment or Impair Exercise Induced Hypertrophy & Strength Gains in Young and Old?

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Are you young and healthy? Then, high-dose NSAIDs may ruin your quad-gainz. If you browse the SuppVersity   Archive , you will find that NSAIDs, i.e. Non-Steroid(=not based on cortisone)-Anti-inflammatory-Drugs like aspirin, celecoxib, diclofenac, ibuprofen, or indomethacin, are not as bad as the bros in the locker-room may have told you. In fact, a relatively recent study by Mackey et al. (2016) observed  beneficial effects on muscle repair in young men . And an even more positive image of NSAIDs emerges if you read Trappe et al.'s 2016 study in which they observed significant increases in muscle gains in older trainees. Read about exercise- and nutrition-related studies in the SuppVersity Short News Alcohol, Microbes & International Chest Day Will Cooking Ruin the N3s in Your Fish? Learn What's Really Driving Your Gains HbA1c, Bone Health, BFR & More | Jan'17 TeaCrine®, ALA, Tribulus, Cordy-ceps, Sesamin... The Latest Fiber & ...
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LED Therapy: 30% Increase in Max. # of Reps in New Study, Increased Stamina and More Recent LLLT / LEDT Data

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The scientists used an LEDT device from Thor on two points on the distal portion of the vastus lateralis, two points on the distal portion of the vastus medialis and two centered points along the rectus femoris (see Figure 1, right ). It may be partly my fault that most of you ask me for supplements to take to increase their performance and do not expect often not even consider the possibility of being told about technological items like a low-level laser diode device to up their gains or boost their fat loss... When I started this blog a few years ago, I was guilty of believing that supplements would be the most relevant ergogenics for anyone who trains, myself. Today, ~2,300 articles later, this has changed: don't get me wrong - supplements can be useful, but diet, training and - at least in a few cases - even things like using light emitting diode therapy (LEDT) or low-level laser therapy (LLLT) , as it is also called, are much higher on the "things that really work...
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SuppVersity EMG Series - Gluteus maximus, Quadriceps femoris, Gastrocnemius, Soleus & More: The Very Best Exercises for Tree-Trunk Legs and Herculean Calves

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Actually, it would make as much sense to split this part of the SuppVersity EMG Series in two, if not three individual analyses, as it would to split your leg workout over two if not three days. In practice, however, most trainees go through the grueling torture of the dreaded "leg day" , just once a week and thus I will mirror this practice by writing a similarly gruelingly long blogpost on the best exercises for the major Image 1: The major muscle groups of your legs. Quadriceps, adductors, abductors, gluteus, hamstrings, gastrocnemius & soleus the quadriceps (red) - powerful extensors of the knee joint;crucial in walking, running, jumping and squatting ; strongest and leanest muscle in the human body the gluteus (yellow) - three muscles that make up the buttocks: the gluteus maximus muscle, gluteus medius muscle and gluteus minimus muscle ; the hamstrings (blue) - comprises the semitendinosus, semimembranosus and the short and long head of the bicep...
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Chicken Legs No More! Building Big Wheels By Walking on the Treadmill: Blood Flow-Restriction Does the Trick!

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Image 1:  One thing is certain, the squat, the "King of all Exercises" will never become obsolete. (image by verkinetic @Wikipedia) You have chicken legs, but are too lazy to squat? Well, I guess in this case you will be interested in the results of a recent study by Sakamaki et al. ( Sakamaki. 2011 ) who found that blood flow-restriction is all it takes to induce legs and trunk muscle hypertrophy by just walking the treadmill. For their study, which was published in the latest issue of the Journal of Sports Science and Medicine the Mikako Sakamaki from the University of Tokyo and his colleagues from the University of Oklahama had 17 "healthy young" men [21.2 (±1.9) years, 1.74 (±0.07) m, and 65.8 (±9.6) kg] participate in 3 weeks of supervised walk training. Following a warm-up, the subjects performedwalking ( 50 m/minute for five 2-minute bouts, with a 1-minute rest between bouts ) on a motor-driven treadmill. The walking speed and duration remained cons...
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