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Synergistic vs. Antagonistic Supersetting - Is One a Better Fat Burner? Rather NOT, Data From New Study Shows

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Superset or not? The research question here is a different one... I have to admit. I've recommended super setting during fat loss phases before, too. It simply appears too logical to assume that with the decreased rest times you'd burn more energy and - as you, as a SuppVersity  reader know - it's your energy deficit that determines your weight loss. Unfortunately, a recent study from Brazil has recently disillusioned me within less than one second - the title was enough: "Supersets do not change energy expenditure during strength training sessions in physically active individuals" (Brentano. 2016)... until I realized that it fooled me to believe that we were talking about a comparison of super setting to super setting... synergistic and non-synergistic that is. No matter how you train. You must  periodize appropriately to maximize your gains! 30% More on the Big Three: Squat, DL, BP! Block Periodization Done Right Linear vs. Undulating Periodiz...
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Go Slow to Grow: Almost 3x Bigger Biceps W/ Slow Reps

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Beware: Results could differ for e.g. legs. 12 weeks of "[r]esistance training [of the elbow flexors = biceps] with slow speed of movement is better for hypertrophy and muscle strength gains than fast speed of movement," that's the title and conclusion of a recent study from the  Federal University of São Paulo  (Pereira. 2016), a results that may surprise those of you who have been seeing people in the average youtube training motivation video repping out 15 reps in 15 seconds. If you want to build muscle you have to make sure to optimize your protein intake   Protein Timing DOES Matter! 5x More Than the FDA Allows! Protein requ. of athletes High EAA protein for fat loss Fast vs. slow protein Whey vs. Pea Protein Bullshit? Idiots? Well, previous studies into the link between the speed of repetitions in isokinetic exercise and people's gains actually found that fast speed provides greater strength gains and muscle hypertrophy than the slow s...
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Strength Plateau? Try Daily Changing Loads: In Advanced Trainees, A, B, C-Days W/ 15, 10, 5 Reps at 70, 80, 90% 1RM Boost 6-Week Strength Gains on All Major Lifts by ~40%

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DCL, i.e. using daily changing loads worked for both, men and women. The object of today's SuppVersity article comes almost from around the corner: a study conducted by Christoph Eifler, a scientist from the Department of Applied Training Science at the German University of Applied Sciences for Prevention and Health Management (DHfPG) in Saarbrücken (Germany) that is supposed to provide "evidence based training recommendations to the 8.55 million recreational athletes [who] perform fitness-related resistance training in German [gyms]" (Eifler. 2016) - advice that's valid for US boys & girls, Frenchmen & -women and even the Brexiters, too ;-) As the relatively unspectacular abstract says, "[t]he purpose of this investigation was to analyze the short-term effects of different loading schemes in fitness-related resistance training and to identify the most effective loading method for advanced recreational athletes" (Eifler. 2016)... not exactly s...
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Polarized Concomitant Training - Will it Help You Make Max. Gains & Improvements in Body Comp. W/ Strength+Cardio?

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Polarized training? Find out more... Does concurrent / concomitant training intensity distribution matter? Unless you're a first timer at the SuppVersity  you will have read at least two or three previous articles of mine about studies investigating the effects of concurrent training, i.e. the combination of strength and  cardio  training, (i.e. concomitant training) here . If you recall the results, you will know that previous research has demonstrated the influence of intensity distribution on strength endurance training adaptations. You can learn more about the optimal exercise order at the SuppVersity What's the Right Training 4 You? Hypertrophy Blueprints Fat Loss Support Blueprint Strength Training Blueprints Study: Over-training Exists Recovering from the Athlete's Triad You may also remember that no previous study has addressed the influence of "intensity distribution", i.e. the way intensity and volume are distributed acr...
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BFR, Detraining Mass & Strength | Multiple Sets Multiply 'Ur EE | 1- vs. 2-Arm Kettle Bell Swings Rock the Core & More

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The # of hands you use to hold your KB while doing swings determines core muscle activity. With the publication of the latest issue of the The Journal of Strength & Conditioning Research (May 2016 - Volume 30 - Issue 5 | read it ), the time has come to do a training science update with data on the effects on blood flow restriction on strength and size gains during detraining, the energetic demands of single vs. multi-set training, the highly significant core muscle activity patterns with single- vs. two-arm kettlebell swings and a handful of auxilliary studies summarized in the bottom line... Sounds interesting? Well, then I don't want to keep you any longer. Let's see which insights said studies have to offer... You can use BFR powered detraining in 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/ Periodizatoin Detraining + Periodi...
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