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Guestpost - Adelfo Cerame: "I am Back!" Training, Nutrition & Future Bodybuilding Plans. Plus: New Training Videos!

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Note: Adel and Adelfo are not one and the same person. Adel is the guy behind the SuppVersity. Adelfo Cerame is the wheelchair BB who has documented his past contest preps here. My Progress and back development this off-season Author: Adelfo Cerame Jr., Wheelchair Pro Bodybuilder I’m Back! "I", that's me, Adelfo Cerame and "back" means - at least for now "Just for today…" but who knows what the future has in stock for us ;-) I know it’s been a while but I’ve just been really busy nowadays and to be honest it’s just been really tough to come up with new topics to talk about nowadays so I figure I would give my SuppVersity following an update on my off season progress as well as training and diet.  Training: This is how I train I’ve kept my training regimen pretty simple, focusing on compound lifts (for me that would be just your bench press and seated row), and accessory work to help me improve my main lifts, so nothing too fancy or muc...
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Sex, HIIT & Perceived Readiness: Any News on the Optimal Rest Times for Self-Paced HIIT Regimen in Men & Women?

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Surrender bro, women are tougher than we'll ever be... and let's not talk about the other tactics by the means of which they trick us into doing whatever they want without us even noticing :-o In the world of search engines for scientific papers on training and exercise science the acronym "HIIT" is currently what the word "sex" has always been on Google & co. Against that background it is actually surprising that no one else but me has taken notice of a paper on the "Sex specific  responses  to  self-paced,  high-intensity  interval  training  with  variable  recovery periods" . The corresponding research was conducted by C. Matthew Laurent et al. from the School of Human Movement, Sport and Leisure Studies at the Bowling Green State University in Ohio and the paper is about to be published in an upcoming issue of the Journal of Strength and Conditioning Research (Laurent. 2013) Men are different, women too The results of previ...
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Triphasic Nutrient Supplement W/ Caffeine, Aminos, Carbs, Creatine & All the Usual Suspects Allows For Higher Training Volume, Lowers Cortisol & Dampens Muscle Damage

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Do you really need the whole pre-, intra-, post workout supp-arsenal to benefit from your workouts? Finally, another workout supplementation study! Yeah, I know you are already suffering the side-effects of withdrawl, but it's just a couple of lines and you will feel relieve - thanks to Stephen P. Bird and his colleagues from the Charles Sturt University in Bathurst, Australia, whose latest paper is about to be published in one of the upcoming issues of Nutrition Research (Bird. 2013). And as if that was not already enough, the participants were strength trained athletes , the  physical activity and diet were standardized according to pre-recorded habits and the supplementation protocol was extensive ! With pre-, intra- and post-workout supplements it was exactly what many people today seem to believe was necessary to see any gains ... but is that true? Do you really need all that stuff? The Australian researchers probably had a similar question in their minds, when th...
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3.2g of Beta Alanine Reduce Rate of Perceived Exertion, Increase Time to Exhaustion and Ventilatory Threshold. Vegetarians, Older People and Diabetics May Benefit Most.

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Image 1: If you are into running, ladies, beta alanine is for you ;-) Those of you who make sure that they are getting their highly educative daily dose of the SuppVersity *rofl* will be aware that today's blogpost is, once again, dealing with beta alanine. Contrary to yesterday's post , which dealt with its pharmacokinetics, we are today going to have another look at what kind of real world performance outcomes the average (female!) physical culturist can expect from taking at least 3.2g of the beta amino acid per day - a dosage that has been shown in previous studies to increase intra-muscular carnosine levels by 27–39% in fast- and slow-twitch muscle fibers, respectively ( Baguet. 2009 ). And though I do not want to spoil things, I can already tell you that the results make it quite clear why beta alanine is not the next creatine . Somehow ergogenic, yet not really antioxidant For the study that was conducted at the Applied Physiology Laboratory at the University ...
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