SuppVersity - Nutrition and Exercise Science for Everyone

Unfortunately, the authors do not report what exactly (foods) the subjects ate. I am pretty sure you will already have seen the results of Salvador Vargas' recent study in the  Journal of the International Society of Sports Nutrition  elsewhere, there are good reasons for me to still address what the authors claim was the first study to determine "if following a KD hypercaloric diet would promote greater gains in fat free mass and fat loss during a hypertrophic training period in resistance-trained men" ( Vargas 2018 ) in an individual post - not just, but also because the scientists were unable to confirm their hypothesis, that a "KD with caloric surplus in combination with RT in trained men would have a positive impact" on both body fat and lean body mass (LBM). Learn more about and related to low-carbohydrate diets in previous SuppVersity articles: Protein Oxidation an Issue W/ High PRO Diets? CHO ↓ = Perfor-mance ↓ - What about Avg. Joes? M...

12 weeks of serious resistance training will transform the body of beginners, but it'll do that regardless of whether you supplement with protein or not, doctoral thesis shows. The headline of today's SuppVersity  article summarizes the research question of a recently published doctoral thesis by Christopher Brooks Mobley (Mobley 2017). In that, Mobley started with the hypothesis that "[w]hey protein in combination with resistance training will provide the greatest anabolic and ergogenic response" - Was he right? Well, without giving away too much, the most appropriate one-word-answer to this question is "No!" How's that? Well, let's take a look at diet, training, and supplementation and you may be realizing why the only "magic" whey did was to increase the skeletal muscle satellite cell pool ( learn more about Whey's effect on satellite cells ). High-protein diets are much safer than some 'experts' say, but there are...

Ideally, your training partner is both competitive and supportive... and if there's no one around just asking the next best person to spot you will make a significant difference, too. Are you training with a coach or partner? No? Well, after reading today's SuppVersity Special , you may want to get one; and that despite the fact that we know only relatively little about the effect of the presence of a training partner, coach or, as investigated most recently, a spotter on our exercise performance, yet. In a recent study from the  Edge Hill University  in the UK, Sheridan et al. investigated the effect of spotter presence on bench press performance. To this ends, twelve recreationally trained participants (age, 21.3 +/- 0.8 years, height, 1.82 +/- 0.1 m, and weight, 84.8 +/- 11.1 kg) performed 2 trials of 3 sets to failure at 60% of 1 repetition maximum on separate occasions. Even for people who know what they're doing a partner or coach may be very helpful. 30...

Cardio (legs) and biceps training don't mix. You may remember my 2015 article about how "HIIT-ing it After Arm Workouts Will Ruin Your Gains" ( (re-)read it ), well the authors are back and published a follow-up study in the latest issue of the Journal of Sports Science and Medicine . In it, Shigeto Tomiya and colleagues from Japan write: "Changes in CSA might be affected by subsequent cycling exercise after 8 weeks of training." And indeed, the relative difference between the 12.1% and 5% increases in biceps muscle size the scientists measured is the reason for concern for everyone trying to increase his sleeve sizes as fast as possible. You can learn more about the optimal exercise order at the SuppVersity Before, After or In-Between? Exercise Order and Leptin Levels Cardio First for Anabolism? Large Muscle Groups First? Combine Cardio & Strength, Right Cardio or Weights First? What the... With their previous study investiga...