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400 mg ATP Supplementation Acutely Ergogenic - Gymrats' Max. Leg Workout Volume/Rep Number Increases by 24%

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Needless to say that the study at hand cannot prove that, but it is logical to assume that similar increases in training volume would be observed for full squats and other lower body exercises. Moreover, Jordan et al. (2004) have observed significant improvements in all-out (1RM) bench press performance many of you would certainly appreciate. There's little doubt that well-stocked ATP stores are essential for maximal exercise performance. Adenosine-5’-triphosphate (ATP) is, after all, the primary source of energy for muscle cells. Still, scientists have long assumed that the provision of exogenous ATP (orally) wouldn't trigger measurable performance increases because it (a) wouldn't even make it to the muscle but is metabolized before and/or (b) is rapidly resynthesized during exercise training, anyway. As de Freitas et al. (2017) point out in their latest paper, "the first study to evaluate the effects of oral ATP administration was performed by Jordan et al. in...
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If 'Size' is Your Goal, 30s Rest & 20 Reps Beat 3 Min Rest & 8 Reps to Failure -- Extra 100% Biceps Gains in 8 Week Study

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Do women have to complain that training makes them "bulky", because they're doing it right (high rep, low weight, short rest) while their boyfriends don't?... What? Don't worry, I am just kiddin'. As a loyal  SuppVersity  readers, you will remember my 2016 article: "Not Resting Long Enough May Ruin Your Gains! 1 vs. 5 min Cut Post-Workout Increase in Protein Synthesis by 50%!" ( read it ). Now, back in the day I already pointed out that "the study at hand only proves what we already knew - training volume is more important than metabolic stress when it comes to hypertrophy gains" ( SV. 2016 ) and still many people (mis-)interpreted the results in their black-and-white world as "final evidence" that you'd have to turn your workout into a coffee (or intra-workout) party to make the gains you feel you deserve. That's a mistake you should not repeat by taking the publication of a recent study from the  Nippon Sport Science...
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GVT -- Too Much Volume!? Only Trunk / Legs, and Triceps, not Pecs, Biceps or Back Benefit from Doing 10 vs. 5 Sets

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Bad news, bros. The biceps suffers when you increase your volume. Your legs, however, need extra hammering. German Volume Training (GVT) , or the "10 sets method", has been used for decades by weightlifters to increase muscle mass. I've used it before and I guess many of you will have tried this allegedly tried and proven method, as well. "Allegedly proven"? Yes, you read me right. In spite of the fact that it has been around for decades, Amirthalingam et al., the authors of a soon-to-be-published paper in the Journal of Strength & Conditioning Research claim that, "to date, no study has directly examined the training adaptations following GVT" (Amirthalingam. 2016). The purpose of Amirthalingam's latest study was thus to investigate the effect of a modified GVT intervention on muscular hypertrophy and strength. Looking for more cutting edge exercise and supplementation science? Vitargo, Red Bull, Creatine & More | ISSN'15 #...
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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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Nine Short Workouts (AM+PM) p. Week Yield Extra Strength, Size and Performance Gains Compared to Volume Matched 3-Day Split, All Differences are Non-Significant, Though

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15 min in the AM, 15 in the PM = Win? For many of you that may sound laughable, but according to a recent study from the University   of Copenhagen  it is at least as effective as three "mammoth" workouts-sessions per week. What kind of trainee are you? Do you hit the gym thrice a week, spend two hours there and crawl out of the gymdoors totally exhausted? Yeah... Well that means you're not the fitness model guy, who trains twice a day for 15-20 minutes only and swears that this is the only way to do it? After all these questions you're probably asking yourself if the answers you gave in your mind were good or bad for ya? Right? Well, eventually, both forms of training can be equally effective. If we take a closer look at the non-significant study outcomes in a recent paper by scientists from the University of Copenhagen (Kilen. 2015), though body composition and strength may in fact benefit more if you train more frequently - even  if the total workout volume...
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