Articles Categorized in: Blog

Whey Isolate: A Secret to Muscle Growth Revealed

Several years ago I proposed that one of the key factors to gaining muscle was the amount of circulating amino acids in the blood at all times. I hypothesized that one of the reasons behind Whey Isolate’s remarkable ability to pack on muscle was its unique absorption/assimilation capability to produce a dramatic increase in blood amino acid levels that are essential to muscle growth. Whey Isolate: A Secret to Muscle Growth Revealed Since then, a series of studies have provided...
Read More

Intense Cardio Exercise Increases Fat Burning

A study that recently compared fat utilization after performing low and high intensity cardio exercise has revealed that in the hours following the workout, intense exercise causes more effective utilization of dietary fat. Intense Cardio Exercise Increase Fat Burning Most research on losing weight is performed using obese individuals and the findings have little relevance to lean, healthy athletes. In this study, the researchers chose to examine normal weight, moderately active subjects to establish the effect of exercise intensity on...
Read More

Fat Loss and Better Health from Dairy Foods

For many reasons, scientists and the general public are becoming increasingly aware of the importance of dietary calcium. Many research studies demonstrate a link between dietary calcium intake and improved body composition as well as diseases such as osteoporosis, arterial hypertension and colon cancer. These diseases have many causes, but the scientific community now recognizes that dietary calcium helps prevent them. Strong Bones, Fat Loss And Better Health; Get Your Calcium From Dairy Foods State of the art assessment methods...
Read More

Protein Plus Carbs Equal Better Recovery

While bodybuilders are aware of the powerful benefits of consuming carbohydrate + protein supplementation before and after training, this nutrient combination does not feature so prominently in the minds of other athletes. Most athletes after a tough game or training session reach for a traditional, carbohydrate sports-type drink. However, this choice could limit an athlete’s recovery and subsequent performance. Protein Plus Carbs Equal Better Recovery This study involved two assessments that involved comparing the effects of taking a carbohydrate-only drink...
Read More

How Much Weight Training Produces the Most Effective Strength Gains?

One question many strength coaches and athletes want answered is, what is the correct amount of training that will yield the most effective gains in strength? As strength gains lead to rapid muscle growth, bodybuilders should also want to know the answer to this question. How Much Weight Training Produces the Most Effective Strength Gains? A recent study completed a meta-analyses on all the available strength training research in an effort to find out what is the optimal prescription for...
Read More

Twice-A-Week Weight Training For Adults to Improve Strength

Many older adults won’t take up weight lifting because of the time factor. Many adults mistakenly assume that in order to see results from lifting weights, a person has to live in the gym, enduring two hour plus workouts, six days a week. Nothing could be further from the truth. Twice-A-Week Training for Adults to Improve Strength and Lean Mass Now, researchers from the University of Minnesota and the Mayo Clinic have recently shown that two short (30-minute) sessions a...
Read More

Muscle Building Faster With Protein and Carbs

I’ve documented the benefits of strategic carbohydrate for muscle growth and athletic performance previously on this web site. High Muscle Glycogen Stores Mean Better Performance During Intense Exercise Now, a recent study has demonstrated a direct association between optimal muscle glycogen stores and enhanced performance during intense exercise. This study investigated the effect of initial muscle glycogen stores on performance during repeated sprints and revealed some potential mechanisms behind glycogen’s effect on muscle fatigue. Worked at High Intensities In this...
Read More

Sleep Deprivation Effects on Athletic Performance

One night without sleep is all that’s needed to reduce athletic performance the following day. Some athletes figure that a little partying the night before, won’t hurt their performance if their event or game isn’t until late in the afternoon the following day. These guys may want to think again. A recent study published in the European Journal of Physiology has revealed that sleep deprivation didn’t affect performance the following morning, but it did hurt exercise performance that afternoon. Effects...
Read More

Benefits of Antioxidants- Green Tea and Whey Protein

Researchers around the globe are starting to take notice of the effects of whey protein on health and athletic performance. Another protein supplementation study presented at the American College of Sports Medicine’s 50th annual meeting in San Francisco, California featured the performance enhancing benefits of whey. Whey is Better Than Egg Protein at Enhancing Antioxidant Capacity and Reducing Muscle Fatigue Dr. Rob Child and co-workers from the United Kingdom examined the effects of whey protein and egg protein supplementation (40...
Read More

Pre-Exhaust Training Not as Effective as Straight Sets for Muscle Growth

The Pre-exhaust weight lifting technique typically involves performing a single joint exercises (such as the leg extension) prior to performing a related multi-joint movement (such as the squat or leg press). Some bodybuilders believe this increases the intensity placed on the working muscle and stimulates better growth. I’ve never been a big fan of pre-exhaust training simply because it fatigues the muscles and limits the amount of weight used in the multi-joint exercise, thus reducing the amount of overload placed...
Read More