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Glucose or Caffeine? What to Snort to Boost Your Exercise Performance? Glucose Spray Increases Avg. Power Sign.

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Pre-workout drinks were yesterday, the modern athlete snorts his ergogenics. No, I didn't mean the headline to be figurative. A recent study in the International Journal of Sports Physiology and Performance  built on the observation that nasal sprays (NAS) containing caffeine (CAF) or glucose (GLUC) activate the sensory(motor) cortices in your brain. In their latest study, Kevin De Pauw, et al. investigate whether this effect would translate to real-world increases in exercise and/or cognitive performance (reaction times). You can learn more about coffee and caffeine at the SuppVersity For Caffeine, Timing Matters! 45 Min or More? Caffeine Helps When Taken Intra-Workout, too Coffee can Help You Get into Ketosis Caffeine's Effect on Testosterone, Estrogen & SHBG The Coffee³ Ad- vantage: Fat loss, Appetite & Mood Quantifying the Benefits of Caffeine on Ex. For their study, the scientists recruited eleven non-smoking and moderately trained ...
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Bench Press Study: The Higher the Weight, the Less of it Will be Lifted by Your Pecs - What are the Implications?

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Lighter weight = relatively larger contribution of the pecs ≠ greater gains In their latest paper in the Journal of Strength & Conditioning Research , Henryk Król, and Artur Golas (2017) write about an experiment they designed to identify the "prime movers" during the bench press - an interesting and methodologically complex experiment that can tell us one or two things about the effects of increasing the weight you bench gradually from the standard 12-rep (70%-1RM) to the maximal 1-rep (100%-1RM) load and how it affects the activity of your chest (pectoralis major), front delts (anterior deltoids), triceps (triceps brachii) and even your lats (latissimus dorsi) during different phases of the movement. Learn all about training your chest/pectoralis muscle at the SuppVersity Best Pec Exer-cises by EMG Fast or Slow, Ec- or Concentric? Alternative Pec Ex. Equip. Truth About the Bench Angle What are Optimal Angles & Grips DB, BB or Machine for BP...
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Pyramid Training & Drop-Setting - Both Useless? | Part 2/2 of a Research Update on 3 Popular 'Intensity Techniques'

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Machines offer ideal conditions for drop-setting: Switching back and forth between weights is easy and fast. As I've pointed out in the first part of this article ( published on Tuesday ), people tend to assume that there is a linear relationship between workout intensity and the gains you're rewarded with. "It just feels effective", or "I feel that I've made greater progress" are characteristic statements you will hear people make even though studies suggest otherwise. While "no pain, no gain" may be a valid statement, "more pain, more gain" is a motto that may easily burn you out and ruin, not multiply, your gains. Are you looking for muscle builders for the year 2016? Find inspiration in these articles: What's the Latest on Failure? Drop-Sets: Vol-ume ↑, Gains ↕ Pre-Exhaustion = Growth!? Full ROM ➯ Full Size Gains! Super-Setting - Yes, but How? Eccentrics For Excellent Gains? The above obviously ...
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Training to Failure - Overtraining Prone & Useless? | Part 1/2 of a Research Update of 3 Popular 'Intensity Techniques'

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No deadlifts in Nóbrega's training to failure study and + there are other issues w/ the "one-legged leg extension, only"-design. Be honest, even though you may know that there's no convincing evidence of the superiority of training to failure, doing pyramid sets and/or drop-sets for increased size and strength your gut says: "Bro, that feels so damn challenging. It's got to work!" That's not you? Well, I guess you will nevertheless be interested, whether the latest studies by Nóbrega et al. (training to failure | this part of the article) and Angleri et al. (pyramid and drop-sets | read about it in part 2 of the article ) prove your gut feeling wrong, once and for all. Don't fool yourselves, there is no single best workout for the rest of 'us life --  periodize ! 30% More on the Big Three: Squat, DL, BP! Mix Things Up to Make Extra-Gains Linear vs. Undulating Periodization 12% Body Fat in 12 Weeks W/ Periodization Detr...
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Coffee Lengthens, While Caffeine Shortens Your Telomeres: An Essential Paradox? The Latest Evidence Reviewed

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If life "begins with coffee", will it also help you end later with coffee? If you follow the SuppVersity on Facebook, you will be aware that the majority of studies indicates that the chronic consumption of coffee (even in amounts of 5+cups/day) has potent health benefits - at least in normal, healthy individuals. Accordingly, you may not consider the observation Larry Tucker (2017) made when he evaluated the relationship between caffeine intake and coffee consumption and leukocyte telomere length, in his latest study surprising. After all, a drink with overall beneficial effects on one's health, shouldn't have negative effects on our telomere length, a biomarker of the senescence of cells. You can learn more about coffee and caffeine at the SuppVersity For Caffeine, Timing Matters! 45 Min or More? Caffeine Helps When Taken Intra-Workout, too Coffee can Help You Get into Ketosis Caffeine's Effect on Testosterone, Estrogen & SHBG The Co...
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