Articles Categorized in: Blog

Carbohydrate Drinks Enhance Athletic and Mental Performance

Research at the University of Southern Carolina in the US recently put a group of fit men and women through a series of physical tests to determine if carbohydrate drinks improve performance in team sports situations. Carbohydrate Drinks Enhance Athletic and Mental Performance Sports scientists have known for a long time that carbohydrate “sports drinks” improve performance and delay fatigue in endurance events. However, research involving popular team sports such as basketball, hockey, soccer and rugby has received very little...
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Multiple Set Training is Needed to Increase Strength and IGF-1 Proteins

Single set training or multiple set training- which is more effective? Recent research on experienced lifters gives further insights into this question. In this research, two groups of trainees participated in either a low-volume (one set with heavy weight) or higher-volume (three sets with heavy weight) strength training program for 25-weeks. The aim of the research was to investigate the effects of these training volumes on muscle strength gains, insulin-like growth factor-1 (IGF-I) and its two major binding proteins, IGFBP-1...
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A High Level of Fitness Ensures High Growth Hormone and IGF-1 Secretion

Most athletes know that intense exercise triggers the release of growth hormone (GH) and anabolic growth factors such as IGF-1 within the body. Now research shows that men with high fitness levels secrete more of these potent anabolic hormones in response to exercise, and they have higher resting levels compared to sedentary men. A High Level of Fitness Ensures High Growth Hormone and IGF-1 Secretion In this study, seven men who perform regular, intense exercise were compared with seven age-matched...
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Deep Squats Activate the Glutes Most Effectively

Recent electromyography (EMG) research revealed that variation in stance width during the squat did not affect isolation of leg muscles, which is contrary to what many lifters believe. More EMG research now shows that the depth of your squats is the major determinant of glute activation. Deep Squats Activate the Glutes Most Effectively The glutes (gluteus maximus) are what bodybuilders call the butt muscles. These muscles are the prime-mover in the squat exercise. This research examined EMG activity of the...
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The Importance of Taurine for Muscle Gains

Taurine is a sulfur-containing amino acid. Most bodybuilders don’t realize that it is the most abundant free amino acid found in heart muscle, skeletal muscles, nerve, brain, and many other organs. Taurine affects many diverse electrophysiological and biochemical parameters within muscle. The Importance of Taurine for Muscle Gains is Emerging From The Research The content and transport of taurine is rapid in both slow and fast twitch fibers. It has been reported that taurine stabilizes the intracellular membrane of many...
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Missing A Few Weeks Of Training Does Not Affect Strength, Muscle Mass Or Body Fat Levels

You’ve decided to take that new job, move interstate, extend the family or undergo many other lifestyle changes that will mean a few busy weeks and no weight lifting. Not even cardio training. Under these circumstances, many bodybuilders stress out about losing their hard-earned strength and muscle gains, or even weight lost. However, latest research shows that most bodybuilders will maintain their physiques without training for up to six weeks! Missing A Few Weeks Of Training Does Not Affect Strength,...
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Can Weightlifting Belts Improve Lifting Performance?

Most of the finest strength coaches in the world agree that weightlifters should spend most of their training lifting without the use of a belt. However, prudent use of a weight lifting belt for maximal lifting attempts appears not to hinder performance, and may improve gains. The verdict is in… Weightlifting Belts Improve Lifting Performance Constant use of weightlifting belts in the gym prevents the core stabilizer muscles from being fully activated and these muscles become deconditioned. Training without a...
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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...
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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...
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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...
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