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To Fail or Not to Fail - 5x10 or 10x5? The Energetic Demand of Your Workouts Doesn't Depend on Workloads, Alone

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Image 1: PCr, ATP, whatever as long as there was energy left, Arnold kept pumping iron (pun intended ;-) "To fail or not to fail", this question is probably about as ancient as the hilarious idea to engage in physical activity that is not in one way or another directly related to one of our two most fundamental needs, survival and procreation. Researchers from the Physical Education Department at the Sport Sciences University of the Basque Country and the Department of Health Sciences at the University of Navarra in Spain have recently examined this question from a slightly different angle than most of the articles you have probably seen in and on the various muscle mags and bodybuilding related websites on the Internet. What Esteban M. Gorostiaga and his colleagues wanted to know was: Are There Significant Differences in Energy Metabolism When you Train to Failure? Or, put another way: Does it make a difference if you fail from a molecular energetic point of view...
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Double Your Workout Volume With 3,4-DA - Chlorogenic Acid Metabolite, Dihydroxycinnamic Acid, Makes Rats Run 60% Longer, 30% Faster 90% Further!

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Image 1 (sodahead.com): Another reason to supersize your cup of coffee; no not the girl, or ... well ;-) Those of you who can no longer be without their well-deserved daily dose of SuppVersity news will probably remember the amazing weight loss effects an extract from green coffee beans yielded in a 2012 trial by Vinson et al. (cf. " GCB Another Fatloss Acronym: Green Coffee Bean Extract Helps Pre-Obese Men and Women Shed 16lbs in 22 weeks "; Vinson. 2012) and while I am still not convinced that you would see similar results in non-obese individuals, another recently published study by Novaes et al. does suggest that even those of you who don't think that they have another lbs of body fat to spare, could largely benefit not just from the caffeine, but also from the 0.5-1.0g of chlorogenic acid and the subsequent conversion of the latter into 250-500mg of 3,4-Dihydroxycinnamic acid (3,4-DA) even 400ml of regular coffee do contain (Chung. 2004; Novaes. 2012). 3,4-DA...
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NAC Improves Markers of Oxidative Stress Induced by High Intensity Exercise

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The word "anti-oxidant" has lost some of its glory within the past couple of years. In absence of overt deficiency, the real-world effects of super high doses of vitamins and other nutrients which have been found to exhibit anti-oxidant activities is negligible if not opposing to the originally intended effect. One of those anti-oxidants which may even produce adverse side effects at very high doses is N-acetyl-cysteine (NAC) . For athletes who expose their bodies to a high amount of oxidative damage, NAC may yet well be a candidate for the list of basic supplements you may want to consider to take. A recent study ( Trevin. 2010 ) involving nine well-trained male cyclists (mean ± SD; 27 ± 6 years of age, VO2peak 69.4 ± 5.8 ml.kg−1.min−1) found that a NAC -loading protocoll consisting of 2 days on 100mg/kg NAC, followed by one day with two servings of 100mg/kg and another dose of 100mg/kg 1h before a 10 minute self-paced time trial, produced the following results: Respirato...
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Bis + Tris on a Single Day: Study Argues in Favor of Antagonistic Training Regimens

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Many of you, as well as many professional bodybuilders, do it: train antagonists (e.g. biceps vs. trips) in a single workout. A group of international scientists ( Robbinson. 2010 ) have now published the result of a study that investigated the effect of an upper-body agonist-antagonist resistance training protocol on volume load and efficiency in the September issue of the J Strength Cond Re. 16 trained men performed 2 testing protocols using 4 repetition maximum loads: TS (3 sets of bench pull followed by 3 sets of bench press performed in approximately 10 minutes) or PS (3 sets of bench pull and 3 sets of bench press performed in an alternating manner in approximately 10 minutes). Bench pull and bench press VL decreased significantly from set 1 to set 2 and from set 2 to set 3 under both the PS and TS conditions (p < 0.05). Bench pull and bench press VL per set were significantly less under TS as compared to PS over all sets , with the exception of the first set (bench...
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