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Synergistic or Non-Synergistic Split Training - Is Intl. Chest + Biceps Monday Dead? Quite the Opposite, Study Says

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Yes, we are talking about a study in trained individuals, bros :-) This is not the first SuppVersity  article to address the usefulness and efficacy of different split routines ( learn more ). What makes the study at hand special, though, is that it addressed the issue in previously resistance trained subjects with at least 2 years of regular training under their weight lifting belts. The study that has been published ahead of print in the Journal of Strength and Conditioning Research (Castanheira. 2015) does, therefore, join the ranks of the few scientific studies that have not been conducted in rookies, for whom literally "everything works". No matter which split you like, it always makes sense to use periodization schemes. 30% More on the Big Three: Squat, DL, BP! Mix Things Up to Make Extra-Gains Linear vs. Undulating Periodization 12% Body Fat in 12 Weeks W/ Periodization Detraining + Periodization - How to? Tapering 101 - Learn How It's D...
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Full-Body vs. Split Workouts: Body Composition Changes Favor Volume-Equated FB Workouts in Trained Athletes

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I guess that most of you will be training according to a split workout, right? You can do so many great bench press and biceps curl variations on "International Chest + Biceps"-Monday... awesome, right? Ok, enough of the sarcasm and back to the science. In this case, a recent study by scientists from the  National Research Institute in Warsaw , the  Sports Performance Research Institute New Zealand , the Bond University in Australia and the University of the Sunshine Coast . Said study was conducted by Crewther et al. and published recently in the Biology of Sport . It examined the effects of two equal-volume resistance-training protocols upon strength, body composition and salivary hormones in male rugby union players. You can also incorporate full body training into your  periodization schemes. 30% More on the Big Three: Squat, DL, BP! Mix Things Up to Make Extra-Gains Linear vs. Undulating Periodizationt 12% Body Fat in 12 Weeks W/ Periodizatoi...
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Each Body Part Once or Thrice per Week / as Split or Total Body What's Best for Gains? Plus: Kettlebells for Aerobics?

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Strength, size and conditioning, you want them all, this article has it all. Alright, the latest issue of the Journal of Strength and Conditioning Research  is out and I am going to give you the elevator pitch on what I found to be the most interesting articles in the July 2015 issue. The first one is Brad Schoenfelds 3x1-day full body vs. 3-day split training comparison in well-trained athletes with interesting, but not mind-blowing results. The second one is a study in which scientists from the San José State University prove that Kettlebell training can be an effective aerobic training even in trained rather endurance-oriented athletes like female collegiate division I soccer players. No matter what your goal is. You will achieve it faster if you periodize appropriately! 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 + Periodization - How...
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Intra-Set Rest Periods Boost Power (+38%) & Strength Gains (+65%) Without Hampering Muscle Hypertrophy

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Up your strength /check! Up your power /check! Up your muscle gains in the long term /likely! Intra-Set Rest Periods? No, that's not identical to "clustering" or "cluster training", although it may appear as if it was. Ok, let's briefly summarize what IRS / clustering is: Basically the idea is to perform the exact same amount of reps and thus work with a heavier weight than usual to induce greater gains (usually strength gains). Now how can you do that? Well, one possibility would be to simply add another set, so that you would now be doing 4 set of 10 reps instead of the usual 3 sets of 10 reps. Unfortunately, this is yet nothing but another instance of the notorious more helps more approach of which you should by now have realized that it is pointless and ineffective. Now things are getting a little complicated, because contrary to a classic clustering regimen, where you would add weight to the bar, do say 8 reps, take 10 breaths and rep out the othe...
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"Just One More Set" (2/2): Three Sets of Three Exercises Three Times Per Week - High Volume Can Work. With Appropriate Rest Also to Build Strength & Power

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High , not insane (!) volume training can be productive. I hope that you have already being waiting for this post, so I'll try to cut myself short and get right to the facts. In yesterday's first part of "Just One More Rep" it turned out that a higher training volume sucks, when it comes to what is often thought would be its prerogative, i.e. using strength training to induce excess post-exercise oxygen consumption (EPOC) and lean out. In view of these results you could argue that it would be totally logical that a higher training volume cannot be ideal for muscle gains either. After all those require energy and if the RMR does not go up, this would suggest that there was little to repair and supercompensate. A recent study (Naclerio. 2012) does yet refute this already intrinsically non-stringent considerations. High volume can work! As long as it's high , and not simply insane. The study was conducted by researchers from the University of Greenwich , ...
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Adelfo Cerame - Back on the Grind! Introducing the World's First Hypertrophy-EDT-5x5 Alternate Cross-Over Regimen!

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Image 1: A classic physique, but a novel routine. I guess, I don't have to tell you that our mutual friend Adelfo is fired up to get back to the gym. I guess if it had not been for the intermediate famine phase after the post-contest binge, he would hardly have endured the one week without drudgery, but alas, the time of laziness is over now and Adelfo is about to return to the gym. Yet not without a detailed plan of attack, not as "voluminous" (in the literal sense) as he had intended before our conversation, last weekend, but still a ton of grindingly hard work - exactly the kind of thing Adelfo loves and what helped him build, what may not be the most muscular, but certainly the most aesthetic physique I have ever seen on a wheelchair bodybuilder (let alone other athlete). But I guess, I will just let him tell you how he is planning to take this superlative to yet another level. Back on the grind! But not without a few tweaks "After taking a week off, yo...
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If You Go "High Carb", You Better Go Really High! Seven Meals/Day, More than 800g of Carbs, Less Than 50g of Fat & 1000kcal Over Maintenance and Still "Lean Gains"!

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Image 1: This picture of Lee Priest, in the "off-season" is a symbol for the classic "bulking" vs. "dieting" cycles. Yet while the artificially enhanced IFBB-pros use this practice to get more muscular every year, many amateurs use their "bulking phase" as an excuse to go totally havoc on food - and the results are identical to those of their sedentary peers: Obesity, diabetes, heart disease. If the term "low carb flu" was not already used to refer to the (allegedly) transient state of weakness and general malaise, when people are switching from a "regular" (usually "high carb") to a low-, let alone no-carb diet, I would have used it to refer to an infectious brain disease. A disease that has befallen more and more formerly healthy, lean physical culturists who are now complaining about "chronic fatigue syndrome" and "adrenal burnout". It is a disease that is - yet again - the consequence of b...
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