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The 100% Natural "Hormonal Approach" to Personalize Your Resistance Training Program: Using Saliva Testosterone to Discover Your Own, Personal Optimal Set- & Rep-Range

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A pre- vs post-workout salivary testosterone test could hold the clue to the perfect workout. Most of you are probably aware that my own personal interest in learning something new every day is one of my central motivations to sit down and write an article about the latest and (imho) most interesting studies from the realms of nutrition and exercise science. At first sight it may seem as if it was kind of stupid to waste additional time with writing about it. After all, it would seem as if just reading the study would be enough. From my seminars and lectures I have yet learned that teaching others about things you believe you would "know by heart" does usually improve your own understanding of the matter, significantly. This is similar with blogging, which does however have another often under-appreciated advantage: You get in contact with others who share a similar interest. People like "Anonymous" (this is what happens if you don't use at least a nickna...
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Adelfo Cerame: Wendler 5, 3, 1 for Wheelchair Bodybuilders, Eating for Size, 6lbs More + Photos '11 vs. '12 Off-Season

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Image 1: A major problem with all comparison shots is that lighting and tanning make it difficult to judge appropriately even if you strike your poses as perfectly as Adelfo does...check out image 2 & 3 as well and judge for yourself - where have those 6lbs gone? It's Thursday, my friends, and today neither Adelfo nor I have been slacking or busy, which means that it's about time for another thursdaily guest lecture from "your's truly", as he would probably write, Adelfo Cerame Jr. whose latest "6lbs heavier than during my last prep"-pictures look - as usual - pretty amazing...; and that despite the fact that he has got to turn around so that you can see where he has put those three kilograms of lean mass. I guess, you will remember that in one of his latest posts he wrote he always hated training his back - now, he can't train his legs, but I know most of you can, so be honest: Do you like training your legs? No!? Well do it anyway, when y...
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Adelfo Cerame Road to Wheelchair Championships: Total Exhaustion Never Felt so Good! Plus: Huge Video Special!

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Image 1: This physique was built on medium volume, high intensity workouts. So, how will it react to ultra high volume, medium intensity training? Go ahead and read how Myotropics Physique Athlete Adelfo Cerame Jr felt after the first three workouts of his " Overkill Training Program " I have been wondering: Are workout regimen, or styles, fads, or however you may call them infectious? I had just posted Adelfo's MOTP (My Overkill Training Program) workout plan last week, when I saw that my Super Human (Radio ;-) friend, Carl Lanore , was just about to perform an even more megalomaniacal arm workout designed to deliver no less than +1"  in arm size after "only" one 6h+ mammoth session of curls, curls, and did I mention curls? I don't know all the details, but from the pictures and measures he posted the severe trauma and subsequent inflammation must have delivered roughly 50% of the promised results - not too bad, if you just want to pose around t...
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Meta Analysis Confirms: Strength Gains Depend on Training Status, Age, Workout Frequency, Rest Intervals & More

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Image 1: Johanna Quas (86), "Germany's Fittest Granny"; check out this video of her on the high bar to see an extraordinary exception proving the rule - everybody who believes he/she could rival Johanna's gymnastic skills, could try that at the next world cup, where she probably will be competing again. "Rodents are no little human beings", you will probably have heard or read this sentence at least a hundred times by now, but have you heard someone say "3 sets are not 1 set", "women are not men" or "8 weeks are not 16 weeks"? No, well in that case, a recently published meta-analysis of 45 primary strength training studies involving 1712 participants by Michael Fröhlich, Lutz Links and Andrea Pieter, is for you ( Fröhlich. 2012 ). Age, sex, training status, ... a hell lot of things to consider The scientists from the University of Saarland and the Deutsche Hochschule für Prävention  und Gesundheitsmanagementin Saarbrück...
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Step By Step Guide to Your Own Workout Routine - Part III: Understanding the Role of Workload, Density and Intensity

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Image 1: Simply copying Arnold's routine would probably be a bad idea, but copying the way he played with workload and density to achieve maximal intensity would be. After reading Part I and Part II of the " Step By Step Guide to Your Own Workout Routine " on the last weekend and a whole week to think about your first / new own workout program, you should by now know how often and on which days you train (cf. part I ), and what type of workout you perform on a given day (cf. part II ) Those of you who have not already done that may want to check out Adelfo's latest "own" workout plan, the details of which he explained in the last installment of his weekly guest-posts here at the SuppVersity , so that you get an idea of what I have already hinted at in the last installment: Despite that the number of possible workout regimen you could come up with is literally endless, your knowledge about your goals , your past training experiences and your pe...
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Advanced Trainees Benefit from Increased Training Volume! Greater & Steadier Strength Gains with 8 Sets of Squats. Plus: Over 6 Weeks, 1 Set and 4 Sets Equally (In-)Effective.

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Image 1: Look at his legs, Ronnie Coleman must have done something right... and guess what, the study at hand suggests that part of it could have been his insane training volume. Studies on different exercise protocols are scarce and many, if not most of them are conducted with obese, sick, elderly or otherwise physically impaired individuals. And even the infamous "recreationally active" study participants are not a very suitable model for aspring physical culturists like you and me *rofl*, right? Daniel W. Robbins, Paul W.M. Marshall and Megan McEwen, three researchers from the University of Sydney , the University of Western Sidney (obviously not identical to the former!?) and the University of Auckland obviously felt the same, when they set out to investigate the effects of a 6-week training intervention with different training volumes (as measured by sets per workout) on the lower-body strength (barbell squat) of 31 experienced (mean training experience ~6.7y) str...
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"10x3 = 3x10 < 20x3"? The Mathematics of Optimal Set and Rep Ranges for Maximal Increases in Sleeve Size

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Image 1: Going for the pump was Arnold's way to biceps peak and size, but is that "optimal"? How many sets do you do, when you are at the gym? How many repetitions (reps) each? And are you sure that this is the "right" way to train? No? Well I guess then you will be interested in the results of a study from the School of Exercise, Biomedical and Health Sciences at the Edith Cowan University in Joondalup, Western Australia ( Chan. 2011 ), for which Roy Yang Han Chan (I hope I did not mix up name and surname, here ;-) recruited 10 non-resistance trained men to investigate the effects of different set/rep schemes on muscle strength, range of motion  (ROM),  muscle  cross  sectional  area  (CSA),  muscle  soreness  and  plasma  creatine kinase  (CK)  activity after two bouts of eccentric biceps curls (see illustration 1 for exact study setup). Illustration 1: Setup of the 4 training bouts the 10 subjects of ...
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Fast Paced High-Resistant Explosive Circuit Training Burns More Fat and Builds More Muscle Than Classical Weight Training. Trainees Dropped 1.5% Body Fat and Gained 3 Pounds of Lean Mass in 8 Weeks.

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Figure 1: Outline of the HRC protocol used by in the study. The beneficial effects of fast-paced (indicating short / no rest periods between exercises) circuit training on fat loss have long been established. With the original intention being the addition of an aerobic component to traditional strength training routines, the loads (weights) that are usually used in these types of exercise regimens are often to low to elicit significant strength or muscle gains . This, however, was different in the study protocol Pedro E. Alcaraz and his collegues from Spain and Australia used in their most recent study ( Alcarez. 2011 ). Alcarez et al. recruited 33 healthy men , who "had been regularly performing resistance training (RT) in a gymnasium (e.g., ca. 6–12 repetitions per set, 3 sets per exercise, 2–4 d/week" (in other words recreational weight lifters ) and assigned them to one of two training regimens: High resistance circuit t...
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