SuppVersity - Nutrition and Exercise Science for Everyone

Intensity or exercises switching what's more effective to build muscle and strength - or is it best to do both? Let's be honest: When was the last time you've switched up your exercise regimen? Kicked out the old boring bench presses and squats and did something totally different? You don't remember? Well, what if I tell you that the latest study from the University of São Paulo , the University of Tampa and Delboni Auriemo Diagnostic Imaging Sector shows that not switching up your exercises is what's keeping you from making the gains you deserve? Shocker? Well in that case I highly suggest you read the rest of today's article, before you go back to the drawing board and revamp your training regimen. Learn more about building muscle at www.suppversity.com Tri- or Multi-Set Training for Body Recomp.? Alternating Squat & Blood Pressure - Productive? Pre-Exhaustion Exhausts Your Growth Potential Full ROM ➯ Full Gains - Form Counts! Batt...

This image of heavy sled pulls was taken during one of the strongmen training sessions in the study at hand - for the full protocol see Table 1 (Winwood. 2014) Brad Schoenfeld's recent study on the differential effects of 3x10 vs. 7x3 rep x set resistance training regimen (reread corresponding SuppVersity Article ) took much of the wind óut of the sails of the proponents of classic hypertrophy training (3-4 sets of 8-12 reps) as the one and only training method for anyone thriving for maximal muscle gains. An even more recent study by Paul Winwood et al. that's about to be published in the upcoming issue of the #1 journal for everything strength training, i.e. the Journal of Strength and Conditioning Research , does not just support the findings of Schoenfeld et al. it claims "that short term strongman training programs are as effective as traditional resistance training programs in improving aspects of body composition, muscular function and performance." (W...

Isn't HIIT for everyone? Study suggests: Effective- and usefulness of high intensity interval training depend on age and fitness level. You will remember the two-part article serious about HIIT training "Making HIIT a HIT!" ( Part I , Part II ) I wrote back in 2012... you didn't well, although I would suggest you read it now, you will understand the idea of personalized HIIT training and there being no single optimal training regimen that works for everyone, anyways - right? Good! Accordingly, you are not surprised that researchers from tie California State University San Marcos and the Griffith University at the Gold Coast in Queensland, Australia, teamed up to identify individual HIIT-responders and HIIT-non-responders. You can learn more about HIIT at the SuppVersity Never Train To Burn Calories! Tabata = 14.2kcal /min ≠ Fat Loss 30s Intervals + 2:1 Work/Rec. Making HIIT a Hit Part I/II Making HIIT a Hit Part II/II Triple Your Energy ...

With the huge success of Crossfit more and more women are "hitting the weights" Almost 80% increase in deadlift performance in "elite powerlifters" with 7 ± 3 yrs of training experience and a mean age of 34 ± 5 yrs and a mean body mass of 94.4 ± 16.7 kg? That's catching your attention, right? Now, what would you say that there was no magic supplement involved and that the periodization routine the researchers prescribed to their 9 male study participants is far from being revolutionary? You're still interested to learn more? Even if I tell you that the baseline lifts don't look very elite, rather average, though? Let's see, then, what the subjects had to do during their three weekly 120min training sessions. Want to get stronger? Don't take creatine ? Huge mistake! Learn why at the SuppVersity Creatine Doubles 'Ur GainZ! Creatine, DHT & Broscience Creatine Better After Workout ALA + Creatine = Max Uptake? Creatine...

Passive rest can be really enjoyable, but is it as productive? An article by Alex Leaf (CPT) In a typical training day, you may spend an hour in the gym training. Probably, you won't spend that whole hour pounding away at one muscle. Instead, you may focus on two or three muscle groups or perhaps even full-body with the burning desire to elicit a growth response that will take you one rep closer to your goals. From this perspective, the time you spend not training those muscles can be thought of as recovery time, and muscles need plenty of that. In fact, MacDougall, et al. (1995) found that muscle protein synthesis increases rapidly following resistance training (12 sets of 6- to 12-RM) and is nearly double baseline values at 24 hours post-exercise. This was later expanded upon by Phillips, et al. (1997) who looked at both protein synthesis and protein breakdown following a session of resistance training (8 sets of 8RM) and found that the net protein synthesis was signifi...