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?…
Many older adults miss training 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…
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…
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. If you are having trouble…
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…
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…
For athletes, adequate supplementation of calcium for optimum performance is vital. Calcium is not only essential to bone maintenance it is indispensable to nerve conduction, muscle contraction and a myriad of other physiological functions. Calcium’s Key Role in Fat Loss Calcium also appears to have a key role in fat loss; low calcium intake retards…
Quite a few years ago, science established that exercising with weights stimulated muscle protein synthesis. Soon after, we discovered that the presence of the essential amino acids during weight lifting amplified this muscle building response by 100%! High Stimulation of Muscle Protein Synthesis That’s important, as a high stimulation of muscle protein synthesis is the…
More than 10 well-controlled clinical trials have shown that increasing the ratio of lean protein foods in the diet results in better fat loss. Not only does this strategy enhance fat loss and preserve lean tissue, it also improves blood lipid profiles that protect against heart disease. Getting Enough Protein with Supplementation Many bodybuilders think…
The results of an interesting study presented recently at the European College of Sports Science’s Annual meeting have shown that the supplementation of protein to a carbohydrate drink provided more efficient rehydration after exercise. Supplementation of Protein and Carbs In this study, dehydration was induced in a group of cyclists during exercise and rehydration commenced…