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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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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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Modifying Set Numbers: 1, 3, or 5 Sets - How Many Shall We do per Exercise in 2015? First Study to Investigate Potential Benefits of 5 Sets in the Long (6 Months) Run

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I have to admit. I am surprised that the total lean mass didn't but the sleeve size of the subjects did benefit from increasing the number of sets from 1 to 3 and from 3 to 5 sets. For legs this would have been something I would have expected. For arms, which are trained with almost every other exercise? No, not really. With their latest study, scientists from the University of Rio Grande do Sul, the University of Wisconsin-Eau Claire and the Federal Universities of Rio de Janeiro and Maranhão tried to fill the gap that exists with respect to studies comparing the effects of multiple sets, greater than 3-sets, on strength and muscle hypertrophy over long training periods. Accordingly, the aim of the study was to compare the effects of 1, 3 and 5-sets on the changes in the muscle strength and endurance, muscle hypertrophy, vertical jump performance and body composition over the course of a six months standardized training regimen. The hypotheses of the study was that multiple ...
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The "20 / 30 Principle" Sheds 15% Body Fat in 6 Months, Boosts Testosterone & Sexual Performance in Overweight Men. Plus: Six Signs You're Doing Too Much, Already.

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One out of four men with newly diagnosed erectile dysfunction is under 40 ( more ) You will probably remember the post about the increasing prevalence of erectile dysfunction in young(er) men on Facebook, the other day ( learn more )!? As of now, one out of four patients who are newly diagnosed with erectile dysfunction are 40 years or younger. That's an alarming trend that certainly cannot be reversed by the use of adulterated OTC libido boosters with high amounts of pharmacological PDE-5 inhibitors that are not listed on the label ( read more on the SuppVersity Facebook Wall and listen live to today's installment of the Science Round Up starting at 12PM EST !). With  30-40% of the overweight men not being able to achieve an erection of maintain it long enough to engage in sexual intercourse, it stands out of question that the root cause for the exploding numbers of impotent young men is diabesity . Against that background it is only logical that Joan Khoo and his co...
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Adelfo Cerame's Beach Ready Program: A Blueprint to Shed The Winterfat in Time. Sample Workout + Diet Guide

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The beach season is almost at the ready... what about you? It's another of those "every other Thursdays" and after realizing that even after months of the same routine not everyone out there has gotten that these are the days, when Wheelchair IFBB Pro Adelfo Cerame is doing the lion's share of the work here at the SuppVersity and I (=Adel) am just editing the stuff Adelfo shot me via email earlier today. I write an introduction (the words you are are reading just now) and add a short preview on what you can expect from the thursdaily 1PM (ET) Science Round Up on the Super Human Radio Network ( listen live! ) and hit the "publish" button. Adelfo Cerame's Beach Ready Program: A Blueprint to Shed The Winterfat in Time Summer is just around the corner, and I’m positive that the majority of you will be preparing those beach bodies within the next couple of months. So while you guys and gals are trying to get lean and mean and shredded for the summe...
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2-3g of β-hydroxy-β-methylbutyrate (HMB) Slam the Brake on Muscle Damage and Hit the Gas Paddle on Muscle Growth, Race Performance & Fat Loss in Elite Canoeists

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With their intense strength + endurance training in the pre-contest phase canoeists may be among those athletes who benefit most from the muscle protectant anti-catabolic advantage of HMB. It's funny how the leucine metabolite β-hydroxy-β-methylbutyrate (HMB) disappeared into oblivion in the early 2000s, only to rise like Phoenix from the ashes, now that the 21st century is in its teenage years (Thomson. 2009; Wilson. 2013a,b) From previous SuppVersity news ( read more about HMB), you know that β-hydroxy-β-methylbutyrate has slightly less pronounced anabolic, yet better anti-catabolic effects than its precursor leucine. You may also remember that many of the studies with beneficial outcome have been conducted on elderly or sick subjects (e.g. May. 2002; Vukovich. 2001) and that these studies showed (more or less across the board) favorable effects that could not be replicated in younger and/or trained subjects (e.g. Slater. 2001). Now, despite the fact that it seems logical...
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Triphasic Nutrient Supplement W/ Caffeine, Aminos, Carbs, Creatine & All the Usual Suspects Allows For Higher Training Volume, Lowers Cortisol & Dampens Muscle Damage

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Do you really need the whole pre-, intra-, post workout supp-arsenal to benefit from your workouts? Finally, another workout supplementation study! Yeah, I know you are already suffering the side-effects of withdrawl, but it's just a couple of lines and you will feel relieve - thanks to Stephen P. Bird and his colleagues from the Charles Sturt University in Bathurst, Australia, whose latest paper is about to be published in one of the upcoming issues of Nutrition Research (Bird. 2013). And as if that was not already enough, the participants were strength trained athletes , the  physical activity and diet were standardized according to pre-recorded habits and the supplementation protocol was extensive ! With pre-, intra- and post-workout supplements it was exactly what many people today seem to believe was necessary to see any gains ... but is that true? Do you really need all that stuff? The Australian researchers probably had a similar question in their minds, when th...
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"Just One More Set" (1/2): Metabolic Response to 10,000kg vs. 20,000kg Regimen. EPOC: Do Reps and Loads Both Figure? And What About Elite Athletes Do They Need More?

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"Ah come on, just another set!" ... "I don't know man, we've already pumped away 100,000kg today... do you really believe that's going to be productive, I mean, yeah, we are cuttin', but still... I mean I don't dig this epic!", "EPOC man, it's called EPOC!" *shakes his head* "Call it whatever you want, bro, I am out!" If you want, you can think of today's SuppVersity post as an extension to yesterday's "Bigger, Stronger, Faster" special of the On Short Notice series; to be more precise: As a practically more relevant version of the rodent study on hypertrophy vs. strength training that was part of the aforementioned post. Yep, we are "talking volume" today. How much is too much?  And though this is never-ending debate, it appears that at least as far as research goes, a little more debating certainly would not hurt. Therefore I am happy to have not one, but two studies for you which don...
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