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Training in Line W/ Your Genetic Potential Can Boost Your Performance Gains More Than 600%, DNAFit™ Studies Say

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While the study at hand appears to confirm that the DNAFit test can tell you if you're an endurance or strength athlete, it won't help you achieve goals you were not "made for" - it eventually you may thus have to give up your dream of being the fastest, strongest or most chiseled guy / gal on the track, field or in gym. You probably know that: There's that guy at the gym who has been training only half as long as you and still made twice the gains, ... must be juicing that idiot, right? Well, even if we assume that you're not one of the >50% of trainees who overtrain (and undereat) that's by no means the most likely explanation for the astonishing discrepancies. A recent study that was conducted by a consortium of European researchers is now the first to impressively demonstrate that "matching the individual’s genotype with the appropriate training modality leads to more effective resistance training" (Jones. 2016) What the scientists s...
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Is Adding Single Joint Movements on Top of Multi-Joint Exercises Necessary to Build Bigger & Stronger Arms?

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If Arnold did them you should do them, too - right? Curls and triceps extensions for bigger arms.  A recent study in subjects with at least two years of resistance training experience negates that: Neither size nor strength of the arms will benefit from isolation exercises. At least in trained athletes on an ABAB regimen w/ 4 workouts per week that's the case. Some people say: "Squats, deadlifts and the bench! That's all you need to do." Others compile a longer list, but still believe that there's no need or even no room for single joint exercises like biceps curls or triceps extensions. Are they right? I mean, there's no debating about the time-efficacy of multi-joint only workout routines, but what about the "gains"? Will you compromise your strength and size gains on the altar of time efficacy? A recent study from the  Santa Cecilia University  and other universities in Brazil tried to answer this and related questions in a group of   traine...
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Trying to Shed Body Fat, and Only Body Fat W/Out Dieting? Already Lean Male & Female Taekwondo Athletes Shed 10% Body Fat & More in 8 Weeks W/ AM, PM & Evening Training

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Looking for a pre-season training that's equally effective for men & women? If you have plenty of time, here you go... You will probably remember Sunday's SuppVersity article on the "Scientifically Designed Nutrition & Conditioning Plan" in the course of which the subject (remember: it was "only" a case study) lost significant amounts of lean body mass despite tons of protein in his diet? Well, if you have plenty of time, are willing to train in the AM, PM & evening and don't want to diet, here's an alternative that worked not in one, but in 34 subjects, in men and women and ... made the subjects faster, increased their endurance and did not cost them a single pound of lean muscle mass. Interested? Well, here are the details. Learn more about building muscle and strength at www.suppversity.com Tri- or Multi-Set Training for Body Recomp.? Alternating Squat & Blood Pressure - Productive? Pre-Exhaustion Exhausts Your ...
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Low vs. High Load Resistance Training - Yes, You Can Gain Muscle W/ "Low" Loads - Non-Significantly More Even!

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It turns out, the biceps may even benefit from higher rep, lower weight training. You probably remember my Facebook post about Brad Schoenfeld's then unpublished study which proves that you can  gain muscle using low(er) weights, as well. Now, that the study has eventually been published, it would appear to be about time to take a closer look at the procedure and results in order to determine how relevant, the finding Schoenfeld, Peterson, Ogborn, Contreras and Sommez present in their not yet printed, but peer-reviewed and accepted paper in the Journal of Strength and Conditioning Research. The purpose of the study, and that should be obvious considering what I already gave away, was to compare the effect of low- versus high-load resistance training (RT) on muscular adaptations in well-trained subjects. According to the results of this study you better  periodize  to benefit from high & low loads! 30% More on the Big Three: Squat, DL, BP! Block Periodiz...
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Will 2015 Be the Year You Pick up The Kettlebells? Find Out If Your Strength, Fitness & Physique Would Benefit

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2015 may offer a chance to get spice up your routine with kettlebells. "Moderate evidence indicates that kettlebell training may be safe and effective for increasing certain functional strength and power measures and may show positive results with postural control in young, healthy populations," says a recent review of the literature in Physical Therapy Reviews (Girard. 2014) and does thus sound positively optimistic, but by far not as euphoric as some kettlebell warriors on the Internet. Those of you who know me are probably aware that I am not a fan of kettle bells, but I am true to the motto of being open to good scientific evidence, like the one from the previously cited review by Girard et al. (2014). I won't lie to you: I believe there are better muscle builders than kettlebells Tri- or Multi-Set Training for Body Recomp.? Alternating Squat & Blood Pressure - Productive? Pre-Exhaustion Exhausts Your Growth Potential Full ROM ➯ Full Gains - ...
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