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The Latest on Combined Training: 15% Increase in Muscle Size in 24 Weeks in Healthy Moderately Active Young Men Regardless of "Cardio First" or "Weights First" Training

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If you think even non-significant differences in "lean gains" are significant, "weights first" is for you. If you are about to embark on a combined strength + endurance training regimen in 2015, it does not matter if you do "cardio first" or "strength first"... well, almost. If you stick to the traditional exercise order, you may gain a non-significant 2% extra on your vastus lateralis (some people would wrongly say "quads") size. You've read evidence for both, the superiority of "cardio first" and "strength first" on the SuppVersity before and it may in fact be a matter of personal preference, whether you do your cardio or strength training first. You can learn more about the optimal exercise order at the SuppVersity Before, After or In-Between? Exercise Order & Leptin Cardio First for Anabolism? Large Muscle Groups First? How to Combine Cardio & Strength? Exercise Order Rel...
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The Quest for the Optimal Cooking Oil: Heat Stable, Low PUFA & Cholesterol Free - High MUFA Sunflower / Canola, Olive, Coconut & Avocado Oil Qualify for the TOP5

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The oil is not the only thing that's damaged, when you're frying foods; and acrylamide is only the most prominent of these nasty compounds. Alright, it's about time to acquit myself of a longstanding promise: the promise to finally write the unofficial second part to my article on cooking oils & fats from February 2014 that busted the myth of the "healthy" saturated cooking oils and fats ( read more ). It's an "unofficial" part II, because the previous article was actually intended to be "just" a rebuttal to the unwarranted craze about using butter, lard & co to fry in order to protect yourself from developing heart disease and other nasty ailments. Needless to say that this part is going to focus on purportedly healthier alternatives ranging from high-oleic acid sunflower and canola oil to another often hyped dietary fat: coconut oil. Lean more about frying & co at the SuppVersity Std. US Diet Has "Optimal...
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Physical & Cognitive Exercise Are Similarly Effective DNA Protectors & Antioxidant Boosters in Elderly Men & Women

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Brain builders and muscle builders are similarly effective DNA protectors in the elderly. As a SuppVersity reader you won't be surprised to hear that Bernhard Franzke and his colleagues from the University of Vienna were able to confirm that resistance training can improve the resistance of human DNA to H2O2 damage in institutionalised elderly. What may be news to you, though, is that very similar effects can be achieved by cognitive training in form of coordinative or cognitive tasks that were performed only two times per week by the 105 institutionalised elderly women and men (aged 65–98 years) the scientists recruited from five different senior residences in the area of Vienna (Franzke. 2014). DNA damage is obviously important, maintaining optimal lean mass levels is important, too Tri- or Multi-Set Training for Body Recomp.? Alternating Squat & Blood Pressure - Productive? Pre-Exhaustion Exhausts Your Growth Potential Full ROM ➯ Full Gains - Form Counts...
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First Human Study to Confirm That Repleting Low Vitamin C Levels W/ 1g Vitamin C Boosts Aerobic Performance

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The study at hand used plain ascorbic acid, no quack supplements with "advanced vitamin C". While people tend to believe that vitamin C is good for anything, the evidence that it actually does anything good is relatively scarce. Against that background I am happy to tell you that a group of Greek researchers from the School of Physical Education and Sport Science , the European University Cyprus and the Aristotle University of Thessaloniki have now finally confirmed what many of you probably thought was a long-established fact: "[L]ow vitamin C concentration is linked with decreased physical performance and increased oxidative stress and that vitamin C supplementation decreases oxidative stress and might increase exercise performance only in those with low initial concentration of vitamin C." (Paschalis. 2014) Learn more about hormesis and potential neg. effects of antioxidants at the SuppVersity Is Vitamin E Good for the Sedentary Slob, Only? NAC...
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