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Muscle Regeneration & Hypertrophy Update: Vitamin D and Super-Slow Training - What Are They Good For?

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Is it worth to replete vitamin D, but not to train super-slow, right? No, I haven't dug up a study that deals with vitamin D and super-slow training at once, but I've found two very recent studies that are in one way or another related to muscle regeneration and hypertrophy and the way/s vitamin D and different training methods affect these outcomes. More specifically, the researchers investigated the effects of vitamin D (20OHD) repletion and the use of higher times-under-tension (TUT) and super-slow training. Before I go ahead, though, I would like to point out that the long-term implications of some of the results are not totally obvious - a fact I will therefore (re-)address in the bottom line. If you  periodize appropriately you may actually be able to benefit from super-slow training. 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 + ...
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Shock Your Calves to Grow Stronger & Recover Faster: $650 EMS Device Works. Is it Really Worth the Money?

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You will have heard about "calf shocker" routines, but would you have imagined that it takes electro shocks? I don't know how often I've been writing about the truth and fallacy of the good old saying "no pain, no gain", here at the SuppVersity . And while it certainly has its merit for the faint-hearted, the notion that "pain" will entail "gain" is fallacious, also because it suggests that allowing for adequate recovery would be inferior to digging a deep black "hole of pain" ( suggested read : " The SuppVersity Athlete's Triad Series "). And while I know that you know that this ain't the way to go, I am also honest enough to admit that I often catch myself pondering the incorporation of intensity techniques, additional exercises or some fat burning minutes of HIIT, but rarely thinks about the undeniable benefits of things like the hot baths for pre-regeneration and other means to speed up recovery ( le...
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On Short Notice: Retinoic Acid vs. Lung Cancer / Metabolic Effect of Fats in Cerebral Fluid / Nucleotid Supplements Instead of Icepacks // Ibuprofen & Leaky Gut / Fish Oil Enema & Colitis / Fructose, Glut-5 & Obesity + More!

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Image 1 (Coloribus): Unquestionably a great add, but the (Ex-)Marlboro man would be better off with a piece of liver than a carrot ;-) Just as I promised I am pumping out another set of "short notice" items. To make sure not to be confused with what I have once heard someone call a "pubmed warrior", I did however spike today's episode with three longer items and saved a couple of mini-items for the next week. I hope you enjoy the ride and don't forget to copy " Fatfree " who asked for more in-depth info on TUDCA after reading last Saturday's installment of this series (see " Testosterone - 12% Drop With 75g Glucose? Low T3 Syndrome - Can TUDCA Help? "). If there is more information that would make a longer post worthwhile and I find the topic interesting enough to spent the time on doing the research, I am always willing to comply with wishes like this :-) Retinoic acid (not beta carotene!) can protect smokers from lung...
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Speed Up Your Regeneration and Propel Your Gains by Taking a HOT Bath Bath 2-Days Before Arduous Workouts

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Image 1: Are women tougher than men, because bathe more often? If you define toughness by your muscles resistance to eccentric exercise damage, the answer could be "YES!" If you listened to Brooks, Carl and me on Super Human Radio , yesterday ( download the podcast ), you may remember me stating that 48h appears to be a good rule of thumb, as far as the rest periods between workouts for individual body parts are concerned (this assumes that you are young, healthy, reasonably conditioned and lift heavy). A recently published paper by Chad D. Touchberry  does now suggest that there may be another 48h window before your workout ( Touchberry. 2012 ). One you would use a priori to improve your recovery a posteriori - preconditioning in a hot bath for 20 min at 41°C, 48h before a hard workout or competition! Eccentric treadmill running = maximum muscle damage At least in a rodent model, those 20 min of heat exposure in 41°C warm water lead to statistically highly signific...
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Electrical Stimulation Improves Clearance of Lactic Acid After Anaerobic Activity in Collegiate Athletes. EMS Turns Out to Be as Effective as 'Traditional' Massage Therapy.

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Image 1: The EU-940 EMS device the scientists used in their study to activate the vastus medialis and lateralis (high- lighted in the image) of their subjects, is very different from the average EMS based "abdominal toner" advertised on TV. Even here, at the SuppVersity, news on ergogenics, i.e. things that improve (athletic) performance, are usually about a pill, a fancy plant extract or another 'superfood' . Today's news, however is about a much more "physical" means to improve anaerobic exercise performance, decrease lactate accumulation and improve regeneration: Electrical Muscle Stimulation (EMS). EMS? Now, many of you will probably remember those TV spots, where you were told that "Abmaster" & Co would transform your pot-belly into a "six-packed" attractant for the opposite sex , if you did not miss this "unique" opportunity and bought one of those electro-shockers no ...
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Ask Dr. Andro: Does the Deer Velvet Antler Spray NFL Fullback Heath Evans is Supposed to Have (Ab-)Used Work? Does it Contain IGF-1 & Can IGF-1 Be Taken Orally?

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Question from Lerner: "Dr. Andro, check out the following link . It's about deer antler (which I didn't find being discussed in a search of suppversity) -- and how that supposedly contains IGF-1. I don't watch NFL football, but they do get paid big money and that motivates them to try different things for sure. Still, does it work, or is it just placebo effect?" Image 1: Legal growth hormone supplements in the NFL? How legit is the deer velvet antler extract containing 'The Ultimate Spray '  (image source official SWATS homepage ) Answer from Dr. Andro: Initially, I wanted to dismiss this one all together, because I remembered out of my head one of two peer-reviewed studies on the use of deer antler, which was not able to find any effect of elk velvet antler extract at a daily dose 560mg on exercise performance or endocrine parameters in 25 male and female rowers ( Syrotuik. 2005 ). How on earth would the hilariously labeled The Ultimate Sp...
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